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The importance of sleep in recovery and hormone balance












Sleep Plays a crucial role in our physical and mental health.

Some of the ways in which our sleep contributes to our overall health include:



PHYSICAL RECOVERY:

During sleep, our bodies undergo several physiological processes

that help repair and restore tissues, cells, and muscles. This is particularly

Important for athletes and people who engage in physically demanding activities.


MENTAL WELL-BEING: Sleep is essential for emotional regulation and helps reduce

stress, anxiety, and depression. It also promotes overall mental clarity and cognitive

functioning. Your mental well-being has impact not just on you, but on your loved

ones and those closest to you.


IMMUNE SYSTEM SUPPORT: Sleep helps boost the immune system and fight off

infections by producing cytokines, which are proteins that help the body fight off

illness and inflammation.


METABOLIC REGULATION: Sleep plays a role in regulating metabolism and

maintaining a healthy weight by balancing hormones that control hunger and fullness.


CARDIOVASCULAR HEALTH: Chronic sleep deprivation has been linked to an

increased risk of developing cardiovascular disease. Adequate sleep helps to lower

blood pressure and reduce inflammation, which can reduce the risk of heart disease.


SLEEP also plays a crucial role in building muscle and recovery from exercise. During sleep the body goes through a series of physiological changes that help to repair and rebuild muscle tissue, as well as other tissues in the body.


During sleep, the body produces hormones like growth hormone and testosterone,

which are essential for muscle growth and repair. These hormones help to stimulate

protein synthesis, which is the process by which the body builds new muscle tissue.

Inflammation reduction: Sleep can help reduce inflammation, which is a common

cause of muscle pain and injury. Inflammation can slow down the healing process and

prevent the body from building new muscle tissue.


HORMONE REGULATION:

Sleep is important for restoring energy levels, which can be depleted by exercise and

physical activity. Adequate sleep helps to ensure that you have the energy and

motivation needed to engage in regular physical activity and build muscle.


ENERGY RESTORATION:

Sleep has been shown to improve athletic performance, in part by reducing fatigue

and increasing energy levels. Improved athletic performance can lead to more

effective and efficient muscle building.


IMPROVED ATHLETIC PERFORMANCE:

And check out how freakin awesome your body is!


DID YOU KNOW THAT SPINAL FLUID FLUSHES THE BRAIN EACH NIGHT WHILE YOU SLEEP??? How freaking cool is that???



During sleep, the flow of spinal fluid increases, and it helps to remove waste and toxic

substances from the brain. This process, known as the "glymphatic system," is thought

to play an important role in maintaining brain health.


Research has shown that the GLYMPHATIC system

is most active during deep sleep when the brain is

less active and the pressure in the skull decreases,

allowing spinal fluid to flow more freely. This increased flow of spinal fluid helps to flush out waste products that can accumulate in the brain

During waking hours, including AMYLOID BETA, A

PROTEIN associated with Alzheimer's disease.


Sleep has been shown to play a role in promoting neuroplasticity. and

supporting the growth of new brain cells. These processes are thought to be

facilitated by the increased flow of spinal fluid during sleep, which helps to

transport nutrients and other essential substances to the brain.

The increased flow of spinal fluid through the brain during sleep is thought to

play a crucial role in maintaining brain health and removing waste and toxic

substances from the brain. A good night's sleep is therefore essential for

optimal brain function and overall health.


Lack of sleep has been associated with an increased risk of developing

type 2 Diabetes. THERE ARE SEVERAL WAYS IN WHICH SLEEP

DEPRIVATION CAN IMPACT GLUCOSE METABOLISM AND INSULIN

SENSITIVITY, LEADING TO AN INCREASED RISK OF DIABETES:


Insulin resistance: When you don't get enough sleep, your body's sensitivity to

insulin can decrease, making it harder for your body to regulate blood sugar levels.

This can lead to high blood sugar levels and an increased risk of type 2 diabetes.

Inflammation: Sleep deprivation has been linked to an increase in inflammation,

which can damage cells and contribute to the development of insulin resistance

and type 2 diabetes.


Cortisol levels: Sleep deprivation can lead to an increase in cortisol, a stress

hormone that can disrupt glucose metabolism and contribute to insulin resistance.


Let's take a look at Cortisol. What happens when Cortisol levels remain

high for a prolonged period of time? The high cortisol has serious effects on the body and systems of the body and can lead to a number of health problems, including:


Weight gain: Chronic stress and elevated cortisol levels can increase appetite

and lead to weight gain, particularly in the abdominal area.

Immune suppression: Cortisol can suppress the immune system, making it

harder for the body to fight off infections and illnesses.


Mood disorders: Prolonged cortisol elevation has been linked to an increased

risk of depression, anxiety, and other mood disorders.

Cardiovascular disease: Chronic stress and elevated cortisol levels can

contribute to the development of heart disease by increasing blood pressure,

damaging blood vessels, and promoting inflammation.


Gastrointestinal problems: Cortisol can disrupt the balance of bacteria in

the gut, leading to digestive problems like irritable bowel syndrome (IBS) and

inflammatory bowel disease (IBD). Essentially it alters your microbiome in a non

positive manner, (this also effects sex hormone production)


Bone density loss: Cortisol can reduce the body's ability to absorb calcium,

leading to decreased bone density and an increased risk of osteoporosis. Since

cortisol is catabolic we get a double whammy on the bone density as your

muscle helps preserve bone health.


Decreased memory and cognitive function: Chronic stress and elevated

cortisol levels have been linked to memory problems and a decrease in

cognitive function.


We also see low progesterone levels. As the adrenals will turn to pulling

progesterone to make cortisol.



It's important to note that cortisol is a normal and necessary hormone that helps the

body respond to stress. However, when cortisol levels are elevated for a prolonged

period, it can have negative effects on the body.


Sleep even has an impact on our immune system!

As we know, lack of sleep is a stress on the body. High cortisol over time has a negative effect on the immune system as wll.



OK, So now we know sleep is incredibly important.Not just so that we can feel like we have energy to get through the day, but also for a multitude of bodily functions.

So what are some strategies we can use to help improve our sleep?



ESTABLISH A CONSISTENT SLEEP ROUTINE: Try to go to bed and wake up at

the same time every day, even on weekends, to regulate your body's sleepwake

cycle.


CREATE A SLEEP-CONDUCIVE ENVIRONMENT: Make sure your bedroom is

cool, dark, and quiet, and use comfortable bedding. You can also use earplugs

or a white noise machine to block out disruptive sounds.


LIMIT EXPOSURE TO SCREENS: The blue light emitted by electronic devices

can interfere with sleep, so it's best to avoid screens for at least an hour before

bedtime.

EXERCISE REGULARLY: Regular physical activity can help improve the quality

of your sleep, but be sure to finish exercising at least a few hours before

bedtime so your body has time to calm down.

AVOID CAFFEINE AND ALCOHOL: Both caffeine and alcohol can interfere

with sleep, so it's best to limit your consumption of these substances, especially

in the hours before bedtime.

RELAX BEFORE BED: Develop a bedtime routine that helps you relax and wind

down, such as reading, listening to calming music, or taking a warm bath.

SUPPLEMENTS: If you're still having trouble sleeping, you might consider using

a sleep aid (under the guidance of your doctor). Some of our favorites are



MAGNESIUM

L-THEANINE,

5HTP,

ZMA

HERBAL BLEND WITH

MELATONIN

LIQUID MULTI MINERAL SUPPLEMENT



If you found this helpful, but want to dive in further, you may want to check out our article on hormone functions.



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