Sleep is often the first thing we sacrifice in our busy modern lives, yet it plays a vital role in maintaining metabolic health. At Combe Grove, we recognise sleep as a foundational pillar within our 5 Roots of Metabolic Health™, intricately connected with nutrition, movement, mindset and environment.
Numerous studies show that sleep deprivation disrupts key metabolic processes. Research published in The Lancet found that just one week of restricted sleep can impair insulin sensitivity by up to 33%, increasing the risk of type 2 diabetes. Additionally, sleep influences hormones like ghrelin and leptin, which regulate hunger and satiety. When we’re sleep-deprived, ghrelin levels rise, making us hungrier, and leptin falls, making us feel less full, contributing to weight gain and overeating.
Sleep also affects how the body stores and uses energy. During deep sleep, the body undergoes critical repair and restoration processes, including glucose metabolism and hormonal regulation. Without sufficient rest, cortisol, the stress hormone, remains elevated, which can promote abdominal fat accumulation and insulin resistance.
Combe Grove takes a holistic view of metabolic health. Sleep doesn’t exist in isolation; it’s woven into the fabric of our wider wellbeing.
Nutrition: Poor sleep can lead to cravings for high-sugar, high-fat foods. Conversely, a balanced diet supports better sleep. Nutrients such as magnesium, found in leafy greens and nuts, and tryptophan, found in turkey, oats and bananas, contribute to restful slumber by supporting melatonin production.
Movement: Regular physical activity enhances sleep quality by reducing stress and promoting deeper sleep stages. However, the timing and intensity of exercise matter, vigorous activity too close to bedtime can have the opposite effect.
Mindset: Sleep is deeply affected by our mental state. Chronic stress and anxiety are major sleep disruptors. At Combe Grove, mindfulness practices and stress-reducing techniques like yoga and meditation are integral to nurturing a restful mind and body.
Environment: Our surroundings, particularly our sleep environment, are crucial. A clutter-free, quiet and cool bedroom with minimal blue light exposure promotes better sleep hygiene. Creating boundaries between work and rest spaces also signals to the body when it’s time to unwind.
Improving sleep is not just about getting more hours; it’s about enhancing quality and aligning it with the body’s natural rhythms. When we honour our need for rest, we unlock a powerful tool in our metabolic health toolkit.
Sleep isn’t a luxury, it’s a necessity. Through our 5 Roots of Metabolic Health™ approach, we empower Clients to reclaim restorative sleep as a vital act of self-care and metabolic resilience.
