Inappropriate sleep is different than Insufficient sleep, and both are key cornerstones for Fail-Free weight loss and staying healthy.
Since the 1960s, the average amount of sleep American adults get has dropped from 8.5 hours to less than 7 hours per night.
A similar pattern is occurring for young adults and 75 million (half) of us American adults suffer some sort of sleep disorder.
Insufficient sleep is getting less than 7 hours a night and it alters all the weight-related and good-mood hormones AND changes the expression of 711 genes and 1855 circadian genes (10% of all genes) for metabolism, immunity, inflammation and aging:
Insufficient sleep does the following:
- Alters the hunger-regulating hormones in your body (ghrelin, the hunger hormone and leptin, the satiety hormone), leading to a 15 – 20% increased appetite with a preference for high fat, high calorie and sugar-containing foods.
- Alters the expression of our genetic material, which may explain how inadequate sleep alters thinking and attention anddoubles the risk of diabetes and heart disease.
- Reduces testosterone and increases the belly-fat hormone, cortisol. Thismeans that during weight loss programs, insufficient sleep reduces the amount of fat lost by 55% and increases the amount of muscle lost by 60%! This means for every 6 pounds you lose with insufficient sleep, you lose only 1 of fat and 5 of muscle, making your belly look even bigger!
- Lowers the good-mood hormone levels of serotonin, which depress mood and lead to anxiety and depression.
- Eating at night, especially having sugar after 9 pm, spikes cortisol at 3 a.m. to wake you up. You’ll then wake up again at 7 a.m. EMPTY and TIRED.
Inappropriate sleep is when you sleep out-of-rhythm with your body’s natural hormone cycles, which also affects the weight and mood-related hormones as well as the belly-fat hormone, cortisol. Inappropriate sleep is when you get to sleep later than 10 pm or you sleep more than 9 hours and it affects you just like insufficient sleep, but affects your weight-related hormones MORE:
- Sleeping out-of-rhythmdirectly interferes with the normal levels of the belly-fat hormone, cortisol, and increases late night cravings, especially for starchy, salty or sweet foods more than insufficient sleep.
- These late-night cravings and eating more at night is closely linked to metabolic disorders,insulin resistance, diabetes and gaining fat tissue.
- Sleeping out-of-rhythm leads to insufficient sleep because late night eating especially interferes with sleep.
- Sleeping out-of-rhythm is the leading cause for missing breakfast.
Gut health. The bacteria in your bowel actually signal your body and your brain on how to influence your weight-related hormones and your adrenal glands to regulate cortisol and create normal sleep. 95% of your mood and sleep hormones, Melatonin and Serotonin, are made in a healthy gut. A bad gut = bad sleep and bad mood.
The FEWL plans will get you great weight loss, but Fail-Free weight loss and health is when you include appropriate and sufficient sleep on your weight loss journey.
Here are some things you can do to increase your sleep quality and your weight loss:
- Use appropriate products which support the root causes of poor sleep: any of theFEWL Gut Health and Hormone Balancing products will help, but especially FEWL’s new Melatonin FEWL available Feb 20, 2017.
- Use the following lifestyle and bedroom tips for better sleep:
- Get outside and walk for 30 minutes! Serotonin levels increase from just being outside, improving mood,decreasing belly fat and cravings & improving sleep and any activity increases both endorphins (“feel good hormones”) and serotonin levels in your body due to the increase in the amount of oxygen you use and improves sleep.
- Sleep at 65°F for an ideal sleep temperature.
- Take a warm bathor shower prior to bedtime.
- Sleep on orange, yellow, red or black sheets. White, blue and green sheets all suppress the sleep hormone, melatonin.
- Wear socks to bed to help induce good sleep temperature, the same way melatonin does.
- Get a new mattress every 5 – 7 years for best support.
- Avoid lemon-scented products like soaps and air fresheners: these scents stimulate the brain and increase heart rate, disrupting sleep. Instead, use unscented products for better hormone support and less toxicity.
- Remove any artificial light sources in your room – the more electronic devices in your room, the more your sleep hormone, melatonin is reduced.
- Eliminate the TV from your room: late nightTV viewing is the leading cause for inappropriate, out-of-rhythm sleep.
- Meditate, or breathe quietly for 5 minutes to counter-balance the negative cognitive effects of poor sleep.