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Thriving On Fat

28 EpisodesProduced by Megan JohnsonWebsite

This is a once a week podcast. We talk about all things health, nutrition, sleep, movement, and connection. Follow me on Instagram, Twitter or Facebook @thrivingonfat Support this podcast: https://anchor.fm/thrivingonfat/support

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22:10

008: chronic Inflammation Part 3 Sleep!

Episode Notes

It is time to turn down those thermostats, cover up to get warm and cozy, and put on those blue blocking glasses because it’s time to talk about sleep!

Sleep is one of the weirdest things you could do. If you think about it we are spending perfectly useful time pretending to be dead, rather than getting things done, right?

Well maybe not, but many people view sleep as optional or worse like it is a waste of time. So first let’s look at sleep at its most basic. During sleep we are allowing ourselves to rest and repair from they days stresses, even if it is good stress. So in order to get the gains from your workout or move that study you read from short term to long term memory, you need to sleep to get those gains be them gym or intellectual in nature.

The problem is that many of us think we are doing all the things right, when really, we are either nocking ourselves out with sleep drugs, or we are blasting ourselves with bright lights and caffeine all day and we are expecting ourselves to somehow be ready for bed after have the equivalent a milkshake each time we have a caffeinated beverage. I can understand this state of mind, because I was there.

Why should you value sleep?

So we know the draw backs, but sleep? Easy! Because without it we would die, it is also a necessary process our to file away what we learned for the day like I mentioned before. Generally speaking your eyes are closed and you lose consciousness, partially if not fully; this causes a decrease in body movement and there is a lack of response to outside forces, save for someone shaking you awake.

The Question still is, why does pretending to be dead restore me? To be simplistic, being awake and moving around breaks you, and can ultimately break IE kill you, this is called being catabolic. So the flip side should restore you or build you up, this flip is sleep and is sleep this is an anabolic process. Since sleep in an anabolic state you grow and get rejuvenated from your sleep. Think about when kids go through growth spurts they not only eat more, but most importantly, they sleep more. When you sleep you build up your immune system, skeletal system, muscular systems it also allows your body to balance hormones, boost metabolism brain function, energy as well as mood. Overall this helps to keep us youthful and vibrant [1, 2].

Now that I have hammered you with why sleep is important let’s get to the goods! Now we talk about how we can actually get a good night's sleep.

  • A good night of sleep starts with you morning. When you are early to rise it make winding down for the night easier. On a technical note waking up early helps with further balancing your our hormones, in this case cortisol (the hormone that helps you wake up) and melatonin (the hormone that helps you mellow out) heck it help with all endocrine functions and the regulation of hormones, for sleep it is mostly these two that we need to worry about [3]. When we wake up too late it can lead to the “tired; yet wired” feeling when we are pushing it too hard. If you want a deeper understanding of what I mean, please check out the blog I wrote about my morning routine.
  • Get out in the sun. Again like the last tip, getting sun, AM sun specifically really helps regulate the body’s natural melatonin cycle. Melatonin is produced in the brain by the pineal gland and it sends a signal to regulate your sleep-wake cycle[4, 5]. The sun mat --- Support this podcast: https://anchor.fm/thrivingonfat/support
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