Sleep Deprivation
Sleep deprivation promotes the appetite stimulating hormone ghrelin, reduces the appetite suppressing hormone leptin and changes thyroid axis function. Cortisol reductions in the evening are also slowed with sleep restriction, promoting abdominal weight gain and possibly increasing the risk of insulin resistance. Addressing repeated responses to stress that elevates cortisol, manifesting in abdominal fat deposition is essential.
Ways to improve sleep:
- Take a Professional product to naturally induce sleep
- Do weight training before bed
- Wear an eye mask and ear plugs if necessary
- Sleep in complete darkness, even the tiniest bit of light in the room, can disrupt your internal clock and your production of melatonin and serotonin. If you have to have some light, use a red bulb.
- Keep the temperature in your bedroom no higher than 20 degrees
- Eliminate electric and electromagnetic fields (EMFs)
- Consider separate bedrooms
- Get to bed as early as possible, ideally between 9 and 10 PM
- Maintain a consistent bedtime & go to the toilet right before bed
- Avoid eating at least 3 hours before bedtime, esp. grains & sugars. Eat a light meal with protein and vegetables only for dinner
- Use controlled breathing exercises & no electronic devices before bed
- Have your adrenals checked by a good natural medicine practitioner
- Also Lose weight, Avoid caffeine, Avoid alcohol & Exercise regularly
