Reboot and Revive
Sleep Better with the Eat Burn Sleep Lifestyle
Insomnia is defined by regular difficulty with initiating and maintaining sleep. Lack of long restorative sleep, frequent nocturnal awakenings, prolonged periods of wakefulness during the sleep period, or even frequent arousals are evidence of insomnia, and it is a disorder. It is considered a problem if it occurs at least 3 times a week for a month.
Our natural internal 24-hour clock communicates through circadian rhythm signals with your brain and body. Most of the physiological processes and behaviors are regulated by the circadian clock.
- Insomnia has been considered both a symptom and a sign. Individuals with chronic inflammation and immune disorders are at a higher risk of insomnia, whereas sleep disorders affect the risk of developing and the course of the conditions. Medication like steroids affects sleep. Kinnucan et al., 2013., Hsiao et al., 2015.
- Essential body functions that occur during quality sleep do not happen, which dysregulates good mental, emotional, and physical health. Insomnia exacerbates chronic inflammation in both the mind and body, thereby increasing further health risks. Mullington et al., 2010.
- Puts the body into fight or flight mode, which revs up the nervous system and increases cortisol which ultimately leads to an increase in bad gut bacteria, causing malabsorption of nutrition and gut health imbalance. Rodenbeck et al., 2002., Madison & Kiecolt-Glaser, 2019.
- Emotional disturbances. There’s a bidirectional relation between emotional reactivity and sleep. Emotions affect sleep, and sleep plays a crucial role in regulating emotions. REM sleep is essential for emotional processing. Yoo et al. 2007.
- Increased accidents, fatigue, less productivity and energy, difficulty with concentration and memory, and performance.
- Depressive disorders. Fang et al., 2019.
- Weight gain. Studies show that people who sleep less are more likely to be overweight because it causes chronic inflammation. The body holds onto fat and retains salt when it doesn’t get enough sleep because of hunger hormone dysfunction. Plus, it induces cravings and overindulgence in sugar, bad carbs, and high-fat foods. It also decreases satiety. Obesity increases the risk of sleep disorders. Read the post: Weight Loss and The Link to Sleep. Cooper et al., 2018., Beccuti & Pannain 2011.
Firstly, medication can cause gut dysbiosis (Le Bastard et al. 2017), which will cause immune dysregulation and chronic inflammation, ultimately disrupting your sleep and putting you at risk of developing diseases.
Secondly, sleeping pills do not give you natural sleep, which disallows all the essential restorative functions that occur in sleep. They sedate you, but you will not experience natural, beneficial sleep. Sleeping pills work on receptors that stop your brain cells from firing. They knock out the higher regions of your brain cortex.
Deep sleep brain activity is very different than sedated sleep. Plus, you get next-day grogginess with sleeping pills. Your motor skills are slower, and you crave caffeine, high-fat foods and sugar, and overindulging. This, of course, will lead to more insomnia and gut dysbiosis.
When you stop taking sleeping pills, you can experience worse insomnia than before because the sleeping pills will have altered your brain receptors. Rebound insomnia is a common occurrence. Roehrs et al., 1990.
In a study marking whether sleeping pills work, two groups of people were given sleeping pills or placebos, and their sleep was recorded. The results were that there was no difference in the sleep recordings.
In 2012, the University of Lincoln noted that the benefit of taking sleeping pills comes from the placebo effect.
Struggling with sleep can impact every aspect of your life, including your energy, mood, focus, digestion, and even your body’s ability to heal and regulate inflammation. Whether you have difficulty falling asleep, staying asleep, or waking up feeling unrested, insomnia can be both frustrating and exhausting.
The expert advice below offers practical, science-backed guidance to help you naturally improve your sleep quality. From lifestyle changes and nutrition tips to relaxation techniques and supplement suggestions, this guidance is here to support long-term, restorative sleep without relying on quick fixes.
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Frequently Asked Questions
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Yes. Chronic inflammation can lead to atherosclerosis (hardening of the arteries) and consequently increases the risk of strokes. Following an anti-inflammatory lifestyle can help soften the arteries and support cardiovascular health.
Do I need to cook while on the EBS Lifestyle?
Not necessarily. You can absolutely eat out by following the Eating Out Guide. This Lifestyle isn’t about perfection — it’s about damage limitation. And if you do want to cook at home, the recipes are simple, approachable, and designed for all skill levels.
Can you eat out while following the EBS Lifestyle?
Yes. There is an Eating Out section on the Eat Burn Sleep platform that will help you choose the best cuisines and the healthiest dishes on the menu when you are eating out.
Is the EBS Lifestyle suitable for me whilst pregnant?
Yes. Many women have used this lifestyle for fertility, during pregnancy, and afterward. Following this lifestyle during pregnancy has many benefits, and there is special personalized advice for Pregnancy & Postpartum. Check it with your doctor first, of course. Stick to your doctor’s supplements advice.
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