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Sleep Deprivation & Low-Quality Sleep
Sleep deprivation or low-quality sleep is a major culprit when it comes to cravings, but also weight loss, cell recovery, hormonal health, and mental clarity.
Have you ever noticed you have stronger cravings when you’re deprived of sleep? Sleep is crucial for weight loss and overall health, and I noticed this early on in my twenties. If I didn’t get enough sleep, I would notice weight gain. Indeed, when we do not sleep enough, it unbalances our hormones and can lead to terrible cravings. Sleep deprivation increases ghrelin, the hormone responsible for hunger (Schmid et al., 2008). The lack of energy will also make your body crave sugar, salt, and unhealthy foods. Lack of good quality sleep also compromises the immune system and increases inflammation levels. Good quality sleep helps reduce inflammation and supports weight loss.
A Lack Of Sleep Can Lead to The Following:
- Unbalanced hormones.
- Lower human growth hormone (HGH), which burns fat, repairs tissues and muscles, and increases longevity.
- Low mood, depression.
- Increased appetite (unbalanced hormones and inadequate serotonin – a natural appetite suppressant- levels).
- Increases Alzheimer’s protein (increases the chances of developing Alzheimer’s over time).
How Much Sleep Do You Need?
- Aim for 7-9 hours of sleep per night
- Go to bed around 10 pm to fall asleep about 30 minutes later
- Do your evening meditation/prayer
- Keep your phone/tablets away from your bedroom
- Leave your window slightly open to keep a cool room
- Finish dinner at least a couple of hours before going to bed
- Studies have shown that we need 7 to 9 hours of good quality sleep for our bodies and minds to function properly. I would suggest going to sleep no later than 10.30/11 pm on a regular basis. 10 pm has been shown to be the “perfect bedtime.” I generally try to be in bed by 10 pm in order to fall asleep after reading a book (perfect for calming my mind down) and doing my evening meditation. I sleep much deeper when my phone is charging in the kitchen rather than on my bedside table. I like using a normal alarm clock and keeping the bedroom as a resting and meditating area.
Make sure to keep your bedroom cool at night. The body temperature drops during sleep, and sleep quality improves in a cool room. I always keep a window slightly open.
Don’t go to bed with a full stomach. If you aren’t going out for dinner with friends, aim for dinner at 6 or 7 pm. This will allow you time to start digesting before going to bed and have a more restful night.
Following a low-inflammation lifestyle by choosing the right foods and movement can support your sleep patterns and circadian rhythm. Indeed, research has shown that chronic inflammation can lead to circadian sleep disorders. This means that it works both ways: good sleep helps you reduce chronic inflammation, and reducing chronic inflammation through food and movement enables you to improve your sleep (Hong et al., 2018)
Health Fact
If you go to bed with a full stomach, this will increase your metabolism, body temperature, and brain activity. Have you noticed how you have vivid dreams or nightmares when you go to sleep right after a heavy meal? This is what you should be trying to avoid for optimal sleep. Ideally, you should try to set a nice routine without supplements. However, if you find that you struggle to do so, check out the Supplements page.
Watch Yalda’s live about sleep function here.
Check Insomnia for more information
Check out Spirituality, Meditate, Guided Meditation, Bath Meditation, Better Sleep, Insomnia, Depression, and Inspirational Resources.
The Eat Burn Sleep
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01 Recipes
Recipes
Delicious, gut-friendly meals designed to reduce inflammation and support your health—just pick your dish and enjoy the benefits.
Recipes
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02 Food lists
Food lists
The EBS Traffic Light system of food categories with more guidance on each color.
Read the guide
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