SLEEP IS THE FOUNDATION OF GOOD HEALTH

As one who struggled with sleep for the last two years, I know a thing or two about struggling with lack of sleep and steps to take to sleep deeply so that your health is not affected.

My struggles with lack of sleep started in 2020 and the more I struggled, the more I plugged myself into work in the wee hours of the morning and picked up a few bad habits ( turning to blue lights).

It was not until 2022 when I started to notice a shift in my body - specifically my midsection that an alarm went off in my mind. You see, I was exercising at least 5 times a week, I was eating well, but my body was shifting (negatively) and I could not understand why.

I went to see a doctor because intuitively I knew something was off. It was not until he asked me questions that he pinpointed - I was at a new stage of my life. Perimenopause.

Perimenopause means around menopause and it refers to the time during which your body makes the natural transition to menopause. and it happens from age 35.

And he also said something that made me aware of the changes in my mid-belly - I was NOT sleeping enough. And even though it took me months to finally get my deep sleep back, that journey has been valuable and i want to help you if you are struggling with your sleep.

I am on the other side and have managed my sleep and want to share with you the steps you should take to help you sleep.

First and foremost, lack of sleep is not a badge of honor. Working long hours is NOT a badge of honor. Giving your body a beating by lack of sleep is destroying your body prematurely, your cells and body are aging faster, your brain is not as clear as it should fog.

Lack of sleep can affect your weight loss goals and overall health and weight management.

Hormonal Balance:

Sleep deprivation can disrupt the balance of hunger-regulating hormones like leptin and ghrelin. When you are sleep deprived (ghrelin the hunger hormone increases while leptin the hunger hormone that signals fullness decreases leading to increased appetite and potentially increased cravings and overeating.

Cravings increase:

Lack of sleep can lead to increased cravings and usually, the cravings tend to be high-calorie sugary foods so eating these foods regularly can lead to increased fat storage making it hard to maintain a healthy diet.

Insulin Resistance:

Lack of sleep can lead to insulin resistance making it easier for you to store excess fat. Insulin is a hormone that helps control the amount of sugar in the blood. With insulin resistance, the body's cells don't respond normally to insulin. Glucose can't enter the cells easily so it builds up in the blood and this is what eventually can lead to type 2 diabetes.

Lack of energy to exercise:

Due to fatigue and body not sleeping as a result of lack of sleep, you may lack the energy to exercise and move your body. Exercise is a critical component in increasing your energy, releasing endorphins (feel-good hormones) which is critical in making you feel good and have bountiful energy.

As you can see, sleep can affect you in various ways and so, if you want to sleep, it's important that you

1. You maintain a consistent sleep schedule. Try to get to bed at the same time and wake up at the same time every day as this helps regulate your body's internal clock.
2. Make sure your bedroom is conducive to sleep. It should be quiet, should have a dark room, have a comfortable temperature cool to the body, and if you can invest in comfortable beddings that could help manage your temperature fluctuations.
3. Reduce stimulants like caffeine, nicotine, and electronic devices before going to bed and waking up at the same time each day even on weekends. you can pick a book to read a practice I started.
4. Move your body regularly and incorporate exercise as it can improve your sleep but avoid going out too hard closer to bedtime as this could have the opposite effect and have you waking up instead of sleeping.
5. Limit naps. As one who loved my Sunday naps, this was hard to adapt but I have seen its benefits. If you must nap, keep them short and earlier in the day 5-10 minutes.
6. Limit your alcohol intake as this can disrupt your sleep patterns, especially in the evenings.
7. Finally, if you need help seek help from a professional so that you can get the best guidance based on your own unique situation.

As always remember you have One life, one body so treasure it.