The Sleep Cascade
I hope you’ve enjoyed this month’s blog journey into sleep. We’ve covered the connection between food and sleep, what foods could help you sleep better and bedtime routines.
This week I’d like to take a step back and look at the other side of sleep. What happens to us when we’ve had a bad night sleep and how to avoid another one?
In your pressured roles as leaders of teams or organisations, as well as leaders of your household, the chances of a bad or interrupted night sleep are high. I don’t want to delve on the reasons why this might happen (because we all know there are many!). What I’d like to do is unravel the phenomenon known as the “Sleep Cascade”, it’s impact on your body and how you can help yourself not getting caught up in it’s strong pull.
The Sleep Cascade Unveiled
The Sleep Cascade is a domino effect triggered by sleep deprivation, and it can have far-reaching consequences on your health, productivity, and well-being. Here's a glimpse of what happens when you don't get enough sleep:
Hormonal Havoc: Sleep deprivation disrupts the balance of hormones that regulate appetite. Ghrelin, the hunger hormone, increases, making you crave high-calorie, carbohydrate-rich foods.
Carb Cravings: Ever notice how much you crave carbs when you haven’t had enough sleep? It’s your body’s way of seeking out a quick energy fix. Consuming these foods can lead to weight gain and affect your blood sugar levels.
Energy Crashes: If you do reach for something to boost your energy (like sugar or caffeine), you will experience a sharp energy crash, leaving you feeling even more tired than before. Double whammy!
Decreased Cognitive Function: Welcome brain fog! Sleep-deprived brains struggle with memory, focus, and decision-making. You're more likely to make errors and be less productive with lack of sleep.
Mood Swings: Irritability, mood swings, and heightened emotional sensitivity become your companions when you're sleep-deprived. Your resilience in the office and at home will decrease and everything just feels harder.
Increased Stress: The body's stress response intensifies, leading to higher levels of cortisol, which can further disrupt sleep and trigger a vicious cycle.
Increased inflammation: If you keep having bad nights sleep, your body’s inflammation response will increase which could then bring on many other issues including chronic diseases.
Recognising the Symptoms: Breaking the Cascade
As I say often, your body speaks to you all the time, all we need to do is learn how to listen to it. In this case, it's essential to recognise the symptoms of the Sleep Cascade and take proactive steps to break the cycle. Here's what to look for:
Carb and Sugar Cravings: Craving that morning muffin that you normally don’t have? If you find yourself reaching for high-carb and sugary foods, it might be a sign that sleep deprivation is taking its toll.
Fatigue and Lack of Focus: A bit of an obvious one but it’s amazing how many people miss this one. Persistent fatigue, difficulty concentrating, and memory lapses are clear indicators that your sleep quality needs improvement. Don’t reach for coffee at this point!
Irritability and Mood Swings: Feeling unusually irritable or experiencing mood swings is often a consequence of sleep deprivation. Now obviously for us women mood swings might be part of our monthly cycle too. However, I’ve found that getting great quality sleep even helps to dampen those symptoms too.
Stress and Anxiety: Elevated stress levels can be both a cause and an effect of sleep deprivation. Pay attention to signs of increased stress.
Weight Gain: Unexplained weight gain or difficulties in managing your weight can be linked to poor sleep habits too
Listen to what your body is telling you and if you are seeing these symptoms, you really need to prioritise your sleep. Use the tips from my previous blogs or even my PDF (download below) and focus on getting your sleep back on track.
Top Tips for Avoiding the Sleep Cascade After a Bad Night's Sleep:
If you do have that occasional bad night sleep, here’s how to ensure you lead yourself back into health and a good night sleep rather than fall into the Sleep Cascade.
Hydrate: Start your day with a glass of water to rehydrate and help kickstart your metabolism. Squeeze a bit of lemon in there as well.
Balanced Breakfast: Opt for a balanced breakfast with protein, fiber, and healthy fats to stabilize blood sugar levels and curb cravings. Try out my favourite Cafe Style Eggs or Coconut Chia Pudding.
Move Your Body: Engage in light physical activity, such as a short walk or stretching, to boost circulation and wake up your body. I use Yoga in the morning and honestly feel so much better every time!
Mindful Consumption: Avoid caffeine and excessive sugar. If you need a pick-me-up, choose green tea for a gentle energy boost. I know this is tough but really look at what you are eating or drinking the day after a bad night sleep and ask yourself, is this helping me or am I slipping into the sleep cascade?
Power Naps: A short power nap (15-20 minutes) can help refresh your mind without plunging you into deeper sleep cycles.
Prioritise Sleep: And of course, prioritise sleep. Make it a point to get back on track with your sleep routine. Go to bed and wake up at the same time the next day.
Understanding the Sleep Cascade is the first step in taking control of your sleep and, by extension, your health and success. By recognising the signs and implementing these strategies, you can avoid succumbing to the negative effects of sleep deprivation and start a new cascade of well-being, energy, and productivity.
Put the mask on you first, stop the Sleep Cascade and thrive again!
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