Lack of sleep is one of the main reasons people struggle with weight gain and can not lose their extra weight. When you are sleep deprived, your body will store more fat and your body loses the ability to send a signal that it is full. This occurs because sleep deprivation causes hormone imbalances. Your body increases the amount of cortisol produced and changes the levels of your “hunger hormones”, the two hormones that make you feel hungry or full. Ghrelin and leptin are “hunger hormones”. Ghrelin stimulates appetite, while leptin makes you feel full. When the body is sleep-deprived, the level of ghrelin increases, while the level of leptin falls, making you feel hungry regardless of how much you eat. Now you know why you can never feel full on the days you are exhausted.
The high cortisol levels will cause your body to store more fat, especially around your abdomen. Sleep deprivation causes a vicious cycle where you eat more and then your body stores more fat from the foods you eat. If you are struggling with belly fat that will not budge regardless of your diet and exercise regiment, evaluate your sleep habits.
Everyone varies in the amount of sleep their body requires but very few need less than 7 hours of rest to function adequately. The National Institue of Health recommends 7-9 hours of sleep per night for the average adult. The University of California in San Franciso discovered a rare gene in approximately 3% that allows them to function well with only 6 hours of sleep. I wish I was one of the lucky ones who could function at my peak level with less sleep but I need at least 8 hours of sleep to be at my best.
| Average Sleep Needs by Age | ||
| Age | Hours Needed | What you Can Get By With |
| Newborn to 3 months old | 14 – 17 hrs | 11 – 19 hrs |
| 4 to 11 months old | 12 – 15 hrs | 10 – 18 hrs |
| 1 to 2 years old | 11 – 14 hrs | 9 – 16 hrs |
| 3 to 5 years old | 10 – 13 hrs | 8 – 14 hrs |
| 6 to 13 years old | 9 – 11 hrs | 7 – 12 hrs |
| 14 to 17 years old | 8 – 10 hrs | 7 – 11 hrs |
| Young adults (18 to 25 years old) | 7 – 9 hrs | 6 – 11 hrs |
| Adults (26 to 64 years old) | 7 – 9 hrs | 6 – 10 hrs |
| Older adults (65+) | 7 – 8 hrs | 5 – 9 hrs |
| Source: National Sleep Foundation |
My anesthesia training taught me how to medically induce sleep but it also made me aware of the risks associated with sleep aids. Every medication used to induce sleep comes with risks, which is why I am an advocate for natural sleep inducers. Trust me, you are only 2 steps away from better sleep. Combine these natural supplements with guided meditation and you will be on your way to more restful sleep. Sleep is essential for effective recovery, muscle building & improved performance. The increased cortisol levels that occur when you are sleep deprived is linked to diabetes, high blood pressure, weight gain (especially abdominal fat), and depression.
If you are struggling with insomnia at baseline or suddenly experiencing difficulty sleeping after implementing a new diet plan try these all-natural sleep aides
- Melatonin
- Liquid Valerian Root – take under your tongue (sublingually)
- Magnesium supplements
WHY YOU EXPERIENCE “KETO INSOMNIA” & SLEEP PROBS WITH SUDDEN DIET CHANGES: When your blood sugar spikes (ie the sugar in your blood increases) your pancreas releases insulin. Your body uses insulin to make melatonin, a hormone that helps you sleep. Our body is adaptable. It will adjust & start producing an adequate amount of melatonin for effective sleep within 1-2 weeks after a sudden diet change. Use melatonin as a supplement temporarily during those 2 weeks. I used 10mg Melatonin during week 1 & 5mg Melatonin during week 2. Starches (carbs) & sugars cause the blood sugar spike that produces insulin. When we suddenly decrease carbs &/or sugars our body has to adjust before it can produce enough melatonin. Melatonin is a natural hormone in the body that induces sleep and controls the circadian rhythm. Be patient, your body WILL adapt!
EFFECTS OF SLEEP DEPRIVATION ON YOUR BODY
- Feeling tired all the time
- Mood swings
- Increased risk for depression
- Decreased sex drive
- Difficulty concentrating and poor memory
- Premature skin aging
- Weakened immune system
- Weight gain (especially abdominal fat)
- Increased risk for stroke, diabetes, high blood pressure, heart disease, Alzheimer’s, and cancer
HOW TO TAKE MAGNESIUM (Mg):
- Take 250mg-500mg
- Start with LOWER dose. Mg is a natural laxative, you may literally have to “RUN to the bathroom” with too much
HOW TO TAKE VALERIAN ROOT:
- Place 5 drops under your tongue OR mix into a beverage of choice to drink (I prefer wine…. Huge smile!)
- Start LOW & Go SLOW! I NEVER feel groggy but a headache occurs when I take too much. 10 drops caused a headache (treat with ibuprofen, etc if occurs)
NERD FACTS ABOUT VALERIAN ROOT: Valerian contains many compounds that act synergistically to cause its effects, but the sesquiterpenes are the main source of the pharmacologic effects. Valerian produces dose-dependent sedation and hypnosis via GABA neurotransmission and receptors (ie increases the amount of GABA produced in the body). Since barbiturates (drugs such as: Versed, Ativan, Xanax, etc) work on GABA receptors as well you do not want to use valerian root LONG TERM or potential withdrawal symptoms can occur. Valerian withdrawal mimics an acute benzodiazepine withdrawal syndrome (symptoms: delirium, confusion, cardiac complications after surgery, etc.)
NERD FACTS ABOUT MELATONIN: Melatonin is a natural hormone in the body that induces sleep and controls the circadian rhythm. This is why you need to simulate the darkness your natural circadian rhythm would experience when taking. Melatonin is produced in darkness and is inhibited by light. The melatonin that produces sleep is released by the pineal gland. ALL other forms melatonin produced by skin, GI tract, retina DO NOT affect sleep cycles. Melatonin tells your body it is time for sleep so dim the lights after taking & make it dark within 15-30 min, MAX one hour or it is ineffective.
WHY YOU FEEL TIRED WHEN SWITCH TIME ZONES: Jet lag is actually NOT caused because you do not have enough melatonin, but when the body clock malfunctions you produce melatonin at the wrong time of day; hence, grogginess during daytime when you switch time zones. Your body still produces the correct amount of melatonin during the daytime, but you do not have enough melatonin in your system when you need to sleep. Combat this by having lots of light during daylight hours once you arrive in a different time zone, and make it dark at nighttime. Unfortunately, this is not a miracle, you will still experience some drowsiness for approximately 1-2 days, by day 3 you should recognize a substantial difference if you maintain the above guidelines.
GUIDED MEDITATION BENEFITS: Meditation slows down brain wave activity & decreases stress while triggering human growth hormones (HGH). HGH regulates your metabolism, stimulates fat cells to reduce stored fats, helps build protein (and ie muscle growth) & helps regulate your blood sugar. Meditation also decreases inflammation at the cellular level to help relieve pain.
Leave a Reply