Today, we're diving deep into a topic that's often overlooked but plays a CRUCIAL role in your weight management journey – SLEEP 😴. Because here's the truth: if you're not sleeping well, you can't lose weight effectively. Let's talk about why! 🌙
🌟 Highlights from the Episode 🌟
🧠 The Science of Sleep: Discover the fascinating intricacies of sleep cycles, stages, and why they matter for your health. Did you know sleep isn't just rest? It's a complex process! 💤
🕰️ Recommended Sleep Duration: Find out how much sleep you need for optimal functioning and weight management. Hint: it's not a one-size-fits-all deal! 🌌
🚫 Consequences of Sleep Deprivation: Learn how chronic sleep deprivation can lead to weight gain, obesity, and a host of other health issues. It's not just about feeling tired; it affects your whole life! 😴
🍔 The Hunger Connection: Understand why lack of sleep makes you crave high-calorie, carb-loaded foods, and how it messes with your brain's reward centers. 🍕
💡 Practical Tips for Better Sleep: Get expert advice on establishing a consistent sleep schedule, creating a relaxing bedtime routine, limiting screen time, and more! Implement these tips to prioritize your sleep and supercharge your weight loss journey. 💤
🔊 Manage Noise: If noise is keeping you up, learn how to tackle it with earplugs or a white noise machine. And remember, snoring could be a sign of sleep apnea – it's essential to address it!
We're here to support you on your path to better sleep, improved health, and lasting weight loss. Don't miss this episode!
Remember, a good night's sleep isn't just essential for your overall well-being; it's also a POWERFUL tool in your journey to lasting weight loss! 💪
Got questions or feedback? Reach out to us at [email protected]. We love hearing from you!
(07:49) There are three stages of sleep and these stages make up a sleep cycle. Each cycle is typically about 90 minutes long. There's light sleep, a stage where you're easily awakened, and you're just sort of starting to relax, get your heart rates coming down, etc. The next stage is deep sleep, and this is the stage where your body actually does most of its physical repair and growth, and it's associated with feeling well-rested and refreshed when you wake up. Then, the last stage is called REM sleep (rapid eye movement), this is when most of our dreaming occurs and this stage of sleep is also essential for cognitive functions.
(14:22) It's really awful for us to be missing sleep or to struggle with poor quality sleep; chronic sleep deprivation can have a wide range of negative consequences on both physical and mental health. So first off is weight gain and obesity and this is because insufficient sleep can disrupt hormones like Leptin which tells our brains that we are full and that we have enough fat and so we're not getting enough of that and it increases ghrelin, which is a hunger hormone. So, there's an increased appetite, and there's cravings for high-calorie foods. So your body feels hungrier more often and doesn't know when to stop eating.
(20:28) It turns out that sleep-deprived people have a stronger reward response to food, with more desire for junk, and people who don't get enough sleep have higher activation of the reward centers in response to food cues. So if you don't get enough sleep, it's like your brain gets turned on times 10 when it sees a donut.