BodyTransformations Caused by Physical Activity and Nutritious Diet
Waking up at 3 a.m. can be a common issue for many individuals, and understanding the reasons behind this can help in finding solutions to improve sleep quality.
The Academy of Nutrition and Dietetics has published a report titled "What is Glycemic Index?" and another titled "Fiber," both of which offer insights into how diet can impact sleep. A research paper titled "Diet and Immune Function" was published in the journal Nutrients, suggesting that a balanced diet can strengthen the immune system, potentially leading to better sleep.
On the other hand, the National Institutes of Health has published the DASH Eating Plan, which focuses on reducing sodium intake, increasing fruits and vegetables, and promoting whole grains. The National Institutes of Health also published a study in The Lancet Psychiatry, which showed a strong association between physical exercise and mental health.
Exercise plays a significant role in sleep quality. A study published in Oxidative Medicine and Cellular Longevity revealed that exercise can modify the gut microbiota with positive health effects, which could potentially improve sleep. Another research paper titled "Exercise Modifies the Gut Microbiota with Positive Health Effects" was published in this journal.
Harvard Medical School has published several reports on the topic, including "Refueling Your Energy Levels," "Eating to Boost Energy," and "Exercise and Your Arteries," all of which emphasize the importance of a balanced diet and regular exercise for overall health and well-being, including better sleep.
Psychosomatic Medicine has published a study titled "The Effects of Dietary Improvement on Symptoms of Depression and Anxiety: A Meta-Analysis of Randomized Controlled Trials." This meta-analysis suggests that improving one's diet can have positive effects on symptoms of depression and anxiety, potentially leading to better sleep.
However, waking up at 3 a.m. can be caused by various factors. Stress or anxiety, disrupted circadian rhythms, insomnia or other sleep disorders, pain, medications, environmental influences, lifestyle habits, and aging can all contribute to this issue. In some traditions and folklore, waking between 3 and 5 a.m. is associated with psychological vulnerability or emotional intensity, often referred to as the "hour of the wolf."
If waking at 3 a.m. is frequent and associated with difficulty falling back asleep or daytime fatigue, it may suggest underlying health issues such as chronic stress, anxiety disorders, or sleep problems like insomnia. Addressing these factors can help improve sleep quality.
References:
- Academy of Nutrition and Dietetics. (2021). What is Glycemic Index?
- Academy of Nutrition and Dietetics. (2021). Fiber.
- National Institutes of Health. (2021). DASH Eating Plan.
- Nutrients. (2021). Diet and Immune Function.
- Harvard Medical School. (2021). Refueling Your Energy Levels.
- Psychosomatic Medicine. (2021). The Effects of Dietary Improvement on Symptoms of Depression and Anxiety: A Meta-Analysis of Randomized Controlled Trials.
- The Lancet Psychiatry. (2015). Association between Physical Exercise and Mental Health in 1·2 Million Individuals in the USA Between 2011 and 2015: A Cross-Sectional Study.
- Oxidative Medicine and Cellular Longevity. (2021). Exercise Modifies the Gut Microbiota with Positive Health Effects.
- American Diabetes Association. (2021). Blood Glucose and Exercise.
- NCBI. (2021). Physiology, Glucose Transporter Type 4 (GLUT4).
- American Heart Association. (2021). How High Blood Pressure Can Lead to a Heart Attack.
- A balanced diet, as suggested by the Academy of Nutrition and Dietetics and Harvard Medical School, can have positive effects on sleep quality by potentially strengthening the immune system and improving mental health.
- Exercise, as indicated by studies in Oxidative Medicine and Cellular Longevity and The Lancet Psychiatry, not only enhances sleep quality but also modifies the gut microbiota and has a strong association with mental health, which could potentially better one's sleep.
