By Daily Mail (U.S.) | Created at 2024-10-30 13:08:58 | Updated at 2024-10-30 19:30:50
7 hours ago
If you're a victim of disturbed sleep, you could be in luck. For one science guru believes he may have solved the mystery.
Dave Asprey, an author and longevity influencer, has claimed that fluctuating blood sugar — or glucose — levels are to blame.
A dip in these levels triggers the release of the stress hormones cortisol and adrenaline, he said, which wake you up.
In an Instagram video shared with his 1.1 million followers, Mr Asprey said: 'For most people who wake up between 3 to 5am and can't go back to sleep, it is usually [due to a] crash in your blood sugar.'
He explained that cortisol and adrenaline trigger the release of extra glucose, which, according to experts, is stored in the liver and muscles.
'But the problem is, cortisol and adrenaline wake you up,' said Asprey. 'While the brain gets what it wants, you don't get your sleep.'
Instead, he recommended sufferers eat a 'small snack before bed' consisting of either 'raw honey, collagen, MCT oil or mix all three together'.
MCT oil is a supplement made up of triglycerides, a type of fat found in coconut oil, palm kernel oil, and some dairy products that is easier to digest than other fats.
Dave Asprey, an author and longevity influencer, has claimed your blood sugar — or glucose — levels are to blame
In an Instagram video shared with his 1.1 million followers, Mr Asprey said: 'Most people who wake up between it's usually 3 to 5am and can't go back to sleep, that is a crash in your blood sugar
A dip in these levels triggers the stress hormone cortisol, he said, which increases glucose and in turn, wakes you up
Limited research has suggested collagen, MCT oil and honey — especially Robinia, clover and unprocessed raw honey — can provide sustained energy without the blood sugar crash that can come from other sources.
Mr Asprey is a multimillionaire who made his money in Silicon Valley and is founder of the Bulletproof coffee nutrition brand.
The biohacker, who boasts that he has about six per cent body fat, has spent $2million (£1.54million) of his own money researching and testing his limits in an attempt to reverse the ageing process.
He is 50 but has regularly made the claim his 'lab tests' say he has a biological age of 39 and that he will live to 180.
Research, however, also suggests chronic stress can raise levels of the hormones cortisol and adrenaline which impact sleep.
Cortisol is sometimes known as the stress hormone, but it plays a much more complex role in the body.
There are receptors for the hormone on almost every part of your body, according to the Cleveland Clinic.
So when it gets released into the bloodstream, it can latch on to and affect everything from the immune system to muscles to your hair, skin and nails.
Sleep deprivation can lead to obesity, memory loss, diabetes, heart disease, heightened and unstable emotions, impaired ability to learn and a reduced immune response, leaving you vulnerable to disease
Experts have long advised that waking up during the night does not necessarily mean you have insomnia, which figures suggest affects up to 14million Brits.
Still, sleep deprivation takes its own toll, from irritability and reduced focus in the short term, to an increased risk of obesity, heart disease and diabetes.
According to the American Sleep Association, nearly 70 million Americans also have a sleep disorder.
It comes as concerns have grown in recent years over Brits use of sleeping pills.
Latest NHS data shows the number of prescriptions for drugs like Ambien (zolpidem) and zopiclone have barely shifted over the past five years, despite calls for a crackdown on dishing out powerful hypnotics.
Advocates say they can be a lifeline to those battling the agony of sleeplessness.
But they can be addictive and users can become increasingly dependent on them to get to sleep.
HOW MUCH SLEEP SHOULD YOU GET? AND WHAT TO DO IF YOU STRUGGLE TO GET ENOUGH
- Preschool (3-5 years): 10-13 hours
- School-age (6-13 years): 9-11 hours
- Teen (14-17 years): 8-10 hours
- Young adult (18-25) 7-9 hours
- Adult (26-64): 7-9 hours
- Older adult (65 or more) 7-8 hours
Source: Sleep Foundation
WHAT CAN I DO TO IMPROVE MY SLEEP?
1) Limit screen time an hour before bed
Our bodies have an internal 'clock' in the brain, which regulates our circadian rhythm.
Mobiles, laptops and TVs emit blue light, which sends signals to our brain to keep us awake.
2) Address your 'racing mind'
Take 5-10 minutes before you go to sleep to sit with a notebook and write down a list of anything that you need to do the following day.
3) Avoid caffeine after 12pm
If you want a hot drink in the afternoon or evening, go for a decaffeinated tea or coffee.
4) Keep a cool bedroom temperature
Keep bedroom thermostats to around 18°C. During spring/summer try sleeping with your bedroom window open to reduce the temperature and increase ventilation.
5) Limit alcohol in the evenings
While you might initially fall into deep sleep more easily, you then wake up frequently during the night and have poorer deep sleep overall.
6) Supplement vitamin D
Vitamin D plays a role in sleep. Vitamin D is widely available online and from most pharmacies.
If you are unsure if this is appropriate or how much you need, seek advice from your GP.
7) Ensure sufficient intake of magnesium and zinc
Foods high in magnesium include spinach, kale, avocado, bananas, cashews, and seeds.
Foods high in zinc include meat, oysters, crab, cheese, cooked lentils, and dark chocolate (70%+).
