A bad night's sleep may seem trivial, but consistently poor sleep may be linked to metabolic disorders such as diabetes and obesity.
A new research review has strengthened claims that the biggest reason for most cases of sleep loss is lifestyle, as opposed to sleep conditions.
They claim that it is caused largely by the fast pace of modern living and the use of portable computers and gaming devices.
Disruption of the body's natural sleeping and waking cycle by shift work is also associated with chronic illness and early death, the German and Swiss authors point out.
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Sleep & Weight
Eat A Variety Of Foods(01 of10)
Open Image ModalA study from the University of Pennsylvania Perelman School of Medicine found that those who consume a large variety of foods (an indicator of a healthy diet) are more likely to sleep a healthy seven to eight hours a night. It was also found that very short sleepers (less than five hours a night) drank less water. Short sleepers (five to six hours a night) ate the most calories. (credit:Flickr:jimlightfoot26)
Boost Protein And Whole Grains Throughout The Day(02 of10)
Open Image ModalThis combination will prevent your blood sugar levels from spiking, avoiding an afternoon crash. Try oatmeal and berries for breakfast, a hefty salad filled with veggies, quinoa, and beans for lunch, and lean meat or fish with veggies for dinner. (credit:Flickr:Sight possible)
Have Your Evening Meal Several Hours Before Bedtime(03 of10)
Open Image Modal.Fill up on protein and B vitamins (think lean meat, dark leafy greens and whole grains), but leave time for digestion because going to bed on a full stomach will keep you awake, especially if you suffer from reflux or GERD. (credit:Shutterstock)
Choose Your Bedtime Snack Carefully(04 of10)
Open Image ModalAvoid simple carbs and sugars, which can rev you up, and fats, which are slow to digest, making it harder to fall asleep. Opt for complex carbs and grains that can stimulate the release of serotonin, a chemical in your brain that makes you feel relaxed. Try a small bedtime bowl of oatmeal -- it's rich in carbs as well as melatonin, a natural sleep enhancer. (credit:Shutterstock)
Find Slumber-Inducers In Your Kitchen(05 of10)
Open Image ModalSip Soothing Tea(06 of10)
Open Image ModalChamomile tea can calm you and peppermint tea may soothe an upset stomach. Sipping on a warm mug of comfort before bed can prevent overeating and unnecessary snacking while bringing its own natural benefits. (credit:Flickr:FromSandToGlass)
Nix Your Nightcap(07 of10)
Open Image ModalWhile alcohol may help you fall asleep quickly, it will lead to early rising or several wake-ups during the night. If your evening is filled with cheer, make sure it's several hours before you turn in. (credit:Shutterstock)
Unplug(08 of10)
Open Image ModalIt may be best to turn off emails, Facebook posts and tweets an hour or two before you turn down. Screen time right before bed could hamper sleep time. (Plus, the longer you're awake, the more time you have to eat!) (credit:Shutterstock)
Ease Stress(09 of10)
Open Image ModalBefore turning in, make a list of what you accomplished during the day and make note of what's on your to-do list for tomorrow. It may help to keep a pad and pen on your nightstand to help transfer your thoughts from your head to your paper. Knowing you've written it down will help you drift to sleep seamlessly. (credit:Flickr:mac.rj)
Exercise(10 of10)
Open Image ModalFor some people, a good workout can help you rest peacefully at night -- but if you work out too close to bedtime, it can keep you tossing and turning. It's important to be aware of the routine that works for you and your body. (credit:Shutterstock)
Experimental studies are starting to show a direct causal link between sleep loss and the body's ability to metabolise sugar, control food intake, and maintain energy balance, they argue in an article for the journal The Lancet Diabetes & Endocrinology.
The scientists, led by Professor Bernd Shultes, from the eSwiss Medical and Surgical Centre in St Gallen, conclude: "These findings open up new strategies for targeted interventions aimed at the present epidemic of the metabolic syndrome and related diseases.
"Ongoing and future studies will show whether interventions to improve sleep duration and quality can prevent or even reverse adverse metabolic traits.
"Meanwhile, on the basis of existing evidence, health care professionals can be safely recommended to motivate their patients to enjoy sufficient sleep at the right time of day."