The Impact of Sleep on Your Health and Weight

You can eat the perfect diet and train like an athlete, but if you aren't sleeping, you are fighting an uphill battle. Sleep is when your body repairs itself, regulates hormones, and clears toxins from the brain.

Sleep and Weight Gain

Lack of sleep disrupts two key hunger hormones:

• Ghrelin: The "hunger hormone." Sleep deprivation causes ghrelin levels to spike, making you feel ravenous.
• Leptin: The "satiety hormone." Lack of sleep suppresses leptin, meaning you don't feel full even after eating.

This double whammy leads to overeating and cravings for high-sugar, high-fat foods.

Sleep and Mental Health

Chronic sleep deprivation is strongly linked to depression, anxiety, and irritability. It impairs cognitive function, memory, and decision-making.

How to Improve Your Sleep Hygiene

1. Stick to a Schedule: Go to bed and wake up at the same time every day, even on weekends.
2. Cool and Dark: Keep your bedroom cool (around 65°F/18°C) and as dark as possible.
3. Limit Screens: The blue light from phones and computers suppresses melatonin, the sleep hormone. Put devices away an hour before bed.
4. Watch Caffeine: Avoid caffeine after 2 PM. It can stay in your system for up to 8 hours.

Prioritize sleep as the foundation of your health pyramid.