Following on from our webinar ‘A Good Night’s Sleep: Can It Support A Heart Healthy Diet?’, we have pulled together some of the key resources and references discussed/used within the webinar, plus some additional ones on the topic. We have also included useful websites and social media accounts recommended to keep up to date on the subject. If you missed the live webinar, you can watch the recording.
Download a PDF visual summary of the main webinar message.
Guidelines and Reports
Sleep and sleep conditions National Institute for Health and Care Excellence (NICE). All NICE products on sleep and sleep conditions. Includes any guidance and advice
NDNS: results from years 9 to 11 (2019), Public Health England. Results from the National Diet and Nutrition Survey rolling programme for 2016 to 2017 and 2018 to 2019 for food consumption, nutrient intakes and nutritional status, also includes results on sleeping patterns
The Great British Bedtime Report (2017), The Sleep Council. A report on the sleeping habits of British individuals, including regional variations and lifestyle factors
Research/Studies
Feasibility of sleep extension and its effect on cardiometabolic parameters in free-living settings: a systematic review and meta-analysis of experimental studies (2021), Zhu B. et al. Study finding that sleep extension is feasible and could increase sleep in free-living settings
Association between diet and sleep quality: A systematic review (2021), Godos J et al. Research finding that healthy foods were associated with better sleep quality, while higher intake of processed and free-sugar rich foods were associated with worse sleep features
Sleep matters: Can a good night’s sleep help tackle the obesity crisis? (2019), Gibson-Moore H and Chambers L. A summary of the evidence for a potential role of inadequate sleep in obesity and cardiometabolic disease risk, the potential mechanisms involved and the public health implications
Chronotype and Social Jetlag: A (Self-) Critical Review (2019) Roenneberg T et al. A review addressing the concept of social jetleg (the difference between the Social Clock and the individual Biological Clocks)
Daylight Saving Time and Artificial Time Zones – A Battle Between Biological and Social Times (2019), Roenneberg T. et al. Research into the use of Daylight Saving Time (DST) and whether it should still be utilised
Short sleep duration and cardiometabolic risk: from pathophysiology to clinical evidence (2019), Tobaldini E. et al. An overview on the effects of short sleep duration on cardiovascular health and diseases
Long sleep duration and health outcomes: A systematic review, meta-analysis and meta-regression (2018), Jike M et al. Study finding an 8% absolute increase in incidence of obesity for long sleep
Sleep extension is a feasible lifestyle intervention in free-living adults who are habitually short sleepers : a potential strategy for decreasing intake of free sugars? A randomized controlled pilot study (2018), Khatib H K et al. Study showing the feasibility of extending sleep in adult short sleepers which led to reduced free sugar intakes
Sleep, Health, and Society (2017), Grandner MA. A review into the societal factors related to sleep
Short sleep duration and health outcomes: a systematic review, meta-analysis, and meta-regression (2017), Itani et al. Data from 153 studies found that short sleep was significantly associated with mortality outcomes, diabetes mellitus, hypertension, cardiovascular diseases, coronary heart diseases and obesity
Relationship of Sleep Duration With All-Cause Mortality and Cardiovascular Events: A Systematic Review and Dose-Response Meta-Analysis of Prospective Cohort Studies (2017), Yin J. et al. Findings demonstrating that that both short and long sleep duration is associated with an increased risk of all-cause mortality and cardiovascular events
Prevalence of Healthy Sleep Duration among Adults – United States, 2014 (2016), Liu et al. Study finding that more than a third of U.S. adults report sleeping <7 hours
Sleep duration and risk of type 2 diabetes: a meta-analysis of prospective studies (2015), Shan Z et al. Study finding that both short and long sleep duration are associated with a significantly increased risk of type 2 diabetes
Short sleep duration and dietary intake: epidemiologic evidence, mechanisms, and health implications (2015), Dashti H. et al. A review providing an overview of epidemiologic studies on the relations between habitual short sleep duration and dietary intake in adults from 16 cross-sectional studies
Association of self-reported sleep duration with eating behaviors of American adults (2014), Kant AK et al. Study finding that shorter duration sleepers meal pattern’s and choices may be suggestive of eating behaviours that may increase energy intake
Are we chronically sleep deprived? (2013), Webb WB et al. Study suggesting that contemporary society produces a state of chronic sleep deprivation
Short sleep duration and weight gain: a systematic review (2008), Patel S and Hu F. Review finding that short sleep duration appears independently associated with weight gain, particularly in younger groups
The Metabolic Consequences of Sleep Deprivation (2007), Knutson K et al. An overview of the consequences of sleep deprivation, including a schematic of potential pathways leading from sleep loss to diabetes risk
Blogs/Articles
The influence of sleep duration on the effectiveness of weight management intervention (2020), Michael Titmus for the British Dietetic Association
How does sleep affect your heart? (2019), Tatiana Sherwood for the British Heart Foundation. An article discussing the link between heart health and sleep
Why lack of sleep is bad for your health (2018), National Health Service. Advice from the NHS about the effects of lack of sleep
Will sleeping for longer help me to eat more healthily? British Heart Foundation. A look at the research from King’s College London into sleep and heart health
Sleep Hygiene Practical Resources
Sleep and Recovery Toolkit (2019), The Prince’s Responsible Business Network. Sleep toolkit including information, resources and practical actions employers can take to maximise employee energy
Sleep and Recovery in the Workplace (2019), Public Health England. Infographic highlighting the importance of sleep and actions for employers
Sleep Duration Recommendations Chart (2019), National Sleep Foundation. Chart showing advice for sleep duration for the different ages
Bedtime meditation video (2019), National Health Service. Step by step guide towards a comfortable seated practice of meditation
How to get to sleep (2019), National Health Service. Practical advice for sleeping well
10 tips to beat insomnia (2019), National Health Service. Practical advice for combating insomnia, including reducing caffeine and avoidance of over-indulging at night
Take Sleep To Heart (2019), The Sleep Charity. An article into the role sleep plays in heart health, including lots of sleep hygiene tips
Top 10 tips for a good night’s sleep British Heart Foundation. Ten top tips for sleeping well for a healthier heart
Sleep self-assessment National Health Service. Online self-assessment form for sleeping habits
Apps
Sleepio Six week online programme designed by sleep experts and based on cognitive and behavioural techniques – developed by the NICE medical technologies evaluation programme
Pzizz An NHS app to help calm the mind and promote sleep, using “dreamscapes”
Weightwatchers Reimagined Weight loss app including sleep tracker
Social media and Websites
Hall_wendy (Twitter) for Dr Wendy Hall, speaker of the webinar – registered nutritionist and reader in Nutritional Sciences at King’s College London
The Sleep Charity (Twitter) and The Sleep Charity (Website) for The Sleep Charity – leading, independent expert voices on sleep issues in the UK
@sleepfoundorg (Twitter) sleepfoundationorg (Instagram) The National Sleep Foundation (Website) for The National Sleep Foundation
TheBHF (Twitter), the_bhf (Instagram) and Bhf (Website) for The British Heart Foundation
HeartUKCharity (Twitter), heartukcharity (Instagram) HeartUK (Website) for HEART UK
Related MyNutriWeb Webinars
All Things Diet and Heart Health (2021), Webinar with Dr Wendy Hall and Juliette Kellow discussing the dietary components for a heart healthy diet
Cardiometabolic Series– Part 1 (2020), A webinar with Professor Bruce Griffin and Professor David Jenkins discussing the types of dietary patterns impacting on cardiometabolic health
Cardiometabolic Series – Part 2 (2020), Part 2 of the series
