The Expert’s Guide to Sleep Better!
The Truth About… sleep
For the 3rd time I’m doing the OFA — the one funnel away challenge with Clickfunnels and each time I try so hard to finish each module. I hardly sleep or sleep only 5 hours per night.
When I was younger and worked or studied, I could easily survive on 3–5 hours sleep / night or just work through the night, if that was needed.
Now I just can’t do it.
I remember when I had the kids, my son at 38 years old and daughter at 40, how much weight I put on and how much I ate. I just couldn’t eat enough to fill myself. There was no bottom. The hunger and the panic off not being able to stop is still vivid in my memory.
Then by a chance I saw this TV documentary: The Truth About… sleep
And it all came to place. I felt OMG this is it. This is why I start putting on weight each time I stress and do this challenge! Check below why I put on weight and just maybe it this can help you too.
The Truth About… sleep
“We are one of the most sleep-deprived countries in the world. In the Truth About Sleep, insomniac Michael Mosley finds out what happens if we don’t get enough sleep and looks at surprising solutions to help us get more.
We will look at how sleep affect our health- and how it can cause obesity and diabetes type 2, which both can lead to heart disease and cancer, but where is the link to sleep in all of this?
We been told too: eat more fibers, sleep in a cold room and avoid coffee just before bedtime. That’s all good.
We are sleeping less than ever before and the rise of obesity has followed.
7–8 hours/ night is recommended, but the average Brits sleep less -rather 3–7 hours/ night. ‘We’ ( I’m Swedish/ French but to make it easier we are all now Brits) aren’t getting enough sleep.
Sleep affects almost every type of tissue and system in your body, including the:
It also affects certain functions, such as:
- disease resistance
Poor sleep quality or chronic lack of sleep can increase the risk of certain disorders, including:
Are you sleep deprived?
Try this at home
Home testing of sleep deprivation.
A technique developed by Nathaniel Kleitman, the “father of sleep research.”
You lay down in a quiet, darkened room and hold a spoon over the edge of the bed or chair, placing a plate on the floor beneath the spoon. After checking the time, you try to relax and fall asleep.
When sleep is attained, the spoon will fall and strike the plate, awakening the subject= you, who then checks to see how much time has passed. The number of minutes passed is the sleep is your key if you’re sleep deprived or not.
Do the test during the day, ideally at 10:00 a.m., 12:30 p.m. and 3:00 p.m.
- A sleep onset latency- time- of 0 to 5 minutes indicates severe sleep deprivation,
- 5 to 10 minutes is “troublesome,”
- 10 to 15 minutes indicates a mild but “manageable” degree of sleep debt, and
- 15 to 20 minutes is indicative of “little or no” sleep debt.
5 minutes or less you have for sure sleep deprivation.
10 minutes or more- you are moderate sleep deprived
Why do we care? It’s bad for business and causing UK 40 millions pounds per year.
The sleep cycle should be repeated 5–6 times per night-in 90 minutes cycles but if you have sleep deprivation that won’t happen.
The sleep should be like a detox/ a spring clean and the body should get a proper rest. With sleep disruption you won’t get that.
Lifestyle or genes? What’s the cause?
Genes “Different markers” that are genes-based cause us sleep deprivation. Much of our insomnia is in our genes.
Lifestyle Coffee can cause sleep disruption in the night- not just a struggle to get to sleep but a lasting effect over the night as well. Caffeine isn’t a great idea if you suffer from insomnia and the same is for alcohol.
Lack of sleep and diabetes — lack of sleep alters different hormones. And we get more off the bad hormones that stimulate hunger and less of the ones that causes us to feel full.
The stress hormone cortisol increases when we don’t sleep enough!
There is a link to those who don’t sleep enough and obesity and type 2 diabetes. A study by Consultant Dr Eleanor Scott a medical specialty is Diabetes and Endocrinology at Leeds Uni, shows the effect that:
24 wake/sleep cycle — affects diabetes and vascular disease = the impact of sleep deprivation on people’s 24-hour glucose control (- insulin to keep blood sugar levels under control) and risk of type 2 diabetes.
Healthy volunteers were asked to restrict their sleep for two nights and the results were measured:
CUTTING BACK ON SLEEP created a massive craving for sugary and fatty food- high carb food, massive amount with no will power- raised glucoses is what causes diabetes.
People who has short sleep cycles is more likely to become obese and to get type 2 diabetes.
A medical solution could be taking pills– sleeping pills are addictive and you will hit the wall when they no longer work for you.
Or is it Mental?
Russell Grant Foster, CBE, FRS FMedSci is a British professor of circadian neuroscience, the Director of the Nuffield Laboratory of Ophthalmology and the Head of the Sleep and Circadian Neuroscience Institute. He is also a Nicholas Kurti Senior Fellow at the Brasenose College at the University of Oxford.
He talks about Our internal body clocks.
Our eyes show us our ‘space’ as well as ‘time’-dawn and dusk. The eye- shows “The internal time set to the external world”
It’s like Big Ben- but every cell in the body has its own clock, some running a bit slower and faster. If we don’t follow the ‘rules’ we have an anarchy out of sync with our body clock.
Using natural light- resetting our body clock- our Big Ben. Morning light should wake you up and the sun going down should make you fall asleep. Let’s light come in and reset our inner body clock. Resetting our times. Re-evaluate our 24 hours day- how much we expose our bodies to morning light in the morning, that how we can rejig our body clock and get more good sunlight.
- Light is paramount and the early morning light will help with the night’s sleep!
- No TV
- NO Social media hour before going to sleep
- Declutter the bedroom
Mindfulness can it help to fall asleep? — breathing technics — calming down the mind and being in the now- got score 6/10, meditation helps fight insomnia and improves sleep, but I think you need to want to do meditation and mindfulness- this isn’t something for everyone.
They suggest Warm bath– 1 hour before bed and then keep the room very dark- A Night Time drop in body temperature- which is a physiological trigger for sleep onset — got 4/10.
Kiwi fruits — 2 kiwis 1 hour before bedtime, effect of kiwi fruit consumption on sleep quality in adults with sleep problems got 7/10 in the trail.
Dietary probiotics improves sleep buffer impact of stress as it acts like a fertilizer for the gut bacteria got the highest score of 9/10
PREBIOTICS AND SLEEP
Research suggests that the answer to a good night’s sleep may lie in the gut. Scientists at the University of Colorado Boulder conducted a study to find out if sleep can be improved by prebiotics — dietary fibers which feed good bacteria inside the gut.
“We found that dietary prebiotics can improve non-REM sleep, as well as REM sleep after a stressful event”- Robert Thompson, the first author of the study published in the journal Frontiers in Behavioral Neuroscience.
Dr Michael Mosley used this research and decided to test the theory out for himself; he took Bimuno® DAILY powder for 5 days and measured the effect it had on his sleep.
At the end of the 5-day trial, Dr Mosley was certainly starting to notice the effects which ended up in the supplement being given a 9 out of 10 for effectiveness and improving his sleep. “
What effect has lack of sleep on our gut bacteria?
There is an abundance of evidence that metabolism and eating patterns increase risks for obesity and other metabolic disorders, including type 2 diabetes, and will trigger inflammation that leads to metabolic dysfunction = Sleep deprivation can cause gut inflammation.
The gut bacteria are helping us absorb nutrition’s and with a barrier against infections. They help us promote a normal immune system.
We have an increased energy uptake when we are sleep deprived — your gut becomes more effective to extract more calories from the food we eat.
There is a link between sleep and food intake as when we sleep. The gut picks up more calories from the food we eat!
No wonder I then put on weight each time I do the OFA challenge!
Feeling tired midday? Want a nap? And just want to catch up on some sleep?
If you drink coffee just before your nap- you will sleep before the coffee has arrived to your brain.
It takes ca 20 minutes for the caffeine to hit your brain.
If you have a strong black coffee followed by 15 to 20 minutes snooze.
This will make you far more alert than just having a coffee or a sleep!
How important fibers are for a healthy diet and it also helps our gut and gives us a Good night sleep.
Short–chain fatty acids are produced by the friendly bacteria in your gut. … The good bacteria grow bacteria in itself and by so promotes more good bacteria in your gut and so on. It acts like a fertilizer in your gut for good bacteria — which benefits the immune system.
The byproduct of Short-chain fatty acids (Short chain fatty acids (SCFA), namely acetate, propionate and butyrate) effect the brain and your health over all.
Whole grains left intact, rather than ground into flour, appear to lead to higher production of short-chain fatty acids. Another food used by good bacteria to produce short-chain fatty acids is resistant starch, which comes from cooked cornmeal, potatoes, pasta, and other starches.
A supplement has 100 times more fibers than the food- you will just take longer time with food, it still works.
If you want to get it here is the link: click link here
Medically reviewed by Alana Biggers, MD on January 14, 2019 — Written by Scott Frothingham
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