Many people take pride for how little sleep they need to function. “I can sleep when I’m dead.” “The early bird gets the worm.” Are they really functioning or barely surviving?
Chronic sleep deprivation can affects several hormones and metabolic processes in the body. One main issue is impaired glucose tolerance. This is how readily your cells can recognize glucose in your blood stream and utilize is for fuel. Studies have shown that a week of sleep deprivation can cause this issue and you are at increased risk of diabetes & cardiovascular disease.
Most people use the scale as a tool to keep yourself accountable. Be cautious of the results on a night or more of restless sleep. The body is in a state of inflammation until you can get the rest to recover. Some studies compared people who get 4 hours of sleep have a greater risk for obesity vs. people who get an average of 7 hours of sleep per night.
This blood sugar issue can cause you to feel low on energy and mindlessly grab food for fuel when you actually needed a short cat nap. When you are on a blood sugar roller coaster, this can cause cortisol to increase and challenge your immune system to function optimally.
- Every hour you go to sleep before midnight counts as two hours, so double up!
- Sleep in complete darkness or as close as possible. When light hits the eyes, it disrupts the circadian rhythm of the pineal gland and production of melatonin and serotonin. There also should be as little light in the bathroom as possible if you get up in the middle of the night.
- No TV right before bed. Even better, get the TV out of the bedroom. It is too stimulating to the brain and it will take longer to fall asleep. Also disruptive of pineal gland function for the same reason as above.
- Avoid using loud alarm clocks. It is very stressful on the body to be woken suddenly. If you are regularly getting enough sleep, they should be unnecessary.
- Journaling. If you often lay in bed with your mind racing, it might be helpful keep a journal and write down your thoughts before bed.
- Get to bed as early as possible. Our systems, particularly the adrenals, do a majority of their recharging or recovering during the hours of 11 p.m. and 1 a.m. In addition, your gallbladder dumps toxins during this same period. If you are awake, the toxins back up into the liver, which then secondarily backs up into your entire system and causes further disruption of your health.
- Add a high quality protein shake and high quality Omega-3 Fish oil.
Please consult with us for more support!
Cheers & Good Night