Diet, Exercise and Sleep 
Diet, exercise, and sleep are three pillars of a healthy life. While improving just one of these lifestyle factors can help people lead longer lives, improving all three may be more beneficial for both physical and mental health.mental health.  

The Relationship Between Diet, Exercise, and Sleep 
Diet, exercise, and sleep influence one another in complex and innumerable ways. Learning about how these activities affect one another is an important part of understanding why research has shown that the more of these lifestyle behaviors you improve, the better your well-being.  

Diet  
Diet and nutrition affect virtually all aspects of a person’s health. Eating a healthy, balanced diet has been shown to reduce the risk of a myriad of health conditions Trusted SourceUpToDateMore than 2 million healthcare providers around the world choose UpToDate to help make appropriate care decisions and drive better health outcomes. UpToDate delivers evidence-based clinical decision support that is clear, actionable, and rich with real-world insights.View Source , including heart disease, stroke, diabetes, and obesity. Diet can also affect mental health Trusted SourceNational Library of Medicine, Biotech InformationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.View Source , with several studies suggesting that certain diets may reduce the risk of developing depression and anxiety.  

Food can either help or hinder a workout, and research shows that combining a healthy diet with adequate exercise offers more benefits than improving diet alone Trusted SourceNational Library of Medicine, Biotech InformationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.View Source . The right combination of fluids, carbohydrates, and protein eaten at the right time can improve athletic performance and decrease fatigue. Poor dietary choices, like eating right before a high-intensity cardio workout, can lead to increased nausea and make exercise more challenging.  

What a person eats also impacts sleep quality and duration. Caffeine is notorious for making it more difficult to fall asleep and eating too close to bedtime can lead to sleep disruptions. Most health experts recommend avoiding caffeine prior to sleeping. Having a diet that is too high in calories or fat may make it harder to get enough sleep Trusted SourceNational Library of Medicine, Biotech InformationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.View Source , as do diets lacking key nutrients Trusted SourceNational Library of Medicine, Biotech InformationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.View Source , like calcium, magnesium, and vitamins A, C, D, and E. 

Exercise 
Exercise is a cornerstone of health and benefits nearly every system in the body. Many of the benefits of exercise can be seen immediately, like reduced anxiety, lowered blood pressure, and better sleep. Consistent exercise offers even more long-term benefits, including better weight management, stronger bones, and a reduced risk of disease Trusted SourceNational Library of Medicine, Biotech InformationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.View Source .  

A substantial amount of research has shown that getting regular exercise can improve sleep Trusted SourceNational Library of Medicine, Biotech InformationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.View Source . Both aerobic exercise like cardio and running, as well as resistance exercise like weightlifting, can improve sleep quality. Any amount of movement may improve sleep, although younger people usually require more exercise than older people to see the same benefits. Timing also matters when it comes to exercising for better sleep. Exercising in the morning or afternoon can help with sleep, but exercising too close to bedtime can make it difficult to fall asleep. 

Working out can also reduce the risk of sleep problems, like insomnia, obstructive sleep apnea (OSA), and restless legs syndrome (RLS). Multiple studies have shown that exercise can reduce pre-sleep anxiety and improve sleep quality in people with insomnia  Trusted SourceNational Library of Medicine, Biotech InformationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.View Source . One study found that a 12-week regimen of aerobic and resistance training led to a reduction in the severity of OSA  Trusted SourceNational Library of Medicine, Biotech InformationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.View Source , while also improving sleep quality and reducing daytime fatigue. A similar study in people diagnosed with RLS found that a 12-week exercise regimen reduced the severity of this condition Trusted SourceNational Library of Medicine, Biotech InformationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.View Source .  

Sleep
Sleep offers the body and brain time to restore and recover, affecting nearly every tissue in the body. Most adults need at least seven hours Trusted SourceNational Library of Medicine, Biotech InformationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.View Source of sleep, yet almost one-third  Trusted SourceNational Library of Medicine, Biotech InformationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.View Source of Americans are getting less than that. Sleep deprivation increases the risk of health conditions like diabetes, heart disease, and stroke. Prolonged sleep deprivation can also affect concentration and other cognitive functions.  

Without enough sleep, people tend to overeat and choose unhealthy foods. Sleep deprivation affects the body’s release of ghrelin and leptin, two neurotransmitters that tell the brain when to consume calories Trusted SourceAnnals of Internal MedicineAnnals of Internal Medicine’s mission is to promote excellence in medicine, enable physicians and other health care professionals to be well informed members of the medical community and society, advance standards in the conduct and reporting of medical research, and contribute to improving the health of people worldwide.View Source . People who are sleep deprived are more drawn toward high-calorie foods. Chronic sleep loss has been linked to having a larger waist circumference Trusted SourceNational Library of Medicine, Biotech InformationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.View Source , and an increased risk of obesity Trusted SourceNational Library of Medicine, Biotech InformationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.View Source . 

Sleep allows muscle tissue time to recover between workouts. Sufficient sleep is also important in having the energy to exercise. Not getting enough sleep can lead to being less physically active during the day and reduced muscle strength during workouts. Sleep deprivation can also affect the safety of exercise, with increased sports injuries reported in those who are sleep deprived.  

Which Is Most Important: Diet, Exercise, or Sleep? 
While trying to manage a busy, hectic life, it is understandable to want to prioritize activities that provide the most benefit. Unfortunately, diet, exercise, and sleep are so deeply intertwined, it is not possible to say that one is more important than the others. 

For people who are tight on time or are not able to properly address all three, it can be helpful to talk to a doctor for personalized recommendations. A doctor, with knowledge about someone’s unique health history, can help to prioritize lifestyle changes. Doctors can also refer their patients to specialists, like nutritionists, dieticians, physical therapists, and sleep specialists for more tailored advice. 

Improving Sleep Through Diet and Exercise 
While most people know that diet and exercise are two important ways to improve their health, sleep is often overlooked. Sleep hygiene, which involves habits that promote quality sleep, can be a starting point for improving your sleep.  

Do not eat too late: Be sure to give your body time to digest after eating large meals. Try having dinner earlier in the evening. 
• Avoid caffeine: Beware of stimulants like coffee, energy drinks, and soda. If you do consume these, try to limit them to early in the day.
• Move your body: Schedule regular exercise to improve your sleep. While any movement during the daytime is beneficial, aim to get regular, moderate exercise a few days a week. Try to avoid working out too close to bedtime, giving your body a couple hours after working out to wind down before bed. 
• Get natural light: Try exercising outdoors, as exposure to natural light during the day can help keep your body in sync with its natural sleep rhythms.

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Remember the (4) S's for weighing:   
♦ Same TIME of day   (on the)  
♦ Same DAY each week (wearing the) 
♦ Same CLOTHING (and using the) 
♦ Same SCALE to Measure Yourself - Remember, sometimes the scale doesn't budge, but the waistline will.   
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Happy Easter, everyone!   Our roast is in the oven and the aromas are filling the house.  So glad our temperature high today is 77 instead of 90's!  Enjoy the rest of the weekend!  Hope today's article is helpful.  ☺♥