Who doesn’t love sleep? The reality is that we all crave sleep. We need it! Sleep is part of our bodies daily needs. Just like with proper nutrition, when we don’t get enough sleep things can get a little dark. Sleep is our body’s ideal timeframe to repair and build. Without it we start to see health and mental issues pop up left and right. If you want to see just how damaging sleep deprivation can be on your health go without it for one night. Studies have shown that even short-term sleep deprivation has been shown to increase your calorie intake and portions. Not to mention your mental focus and memory take a huge hit. Sleep deprivation can age your brain 3-5 years faster and increase your risk of dementia by 33%! Clearly, sleep matters. How does your current sleep pattern or lack there of  keep the pounds on?

Do We Really Need Sleep?

Our bodies use the downtime of our sleep cycles to store and build up energy. Just because you are not moving does not mean you are not active during sleep. Your body is constantly breaking things down and building them back up bigger and better. When we take away this regenerative timeframe from our bodies they have to look for alternative sources of energy to make up the difference. Now, this is where we start to see just how much of a role sleep plays in our weight. When we deprive ourselves of sleep our bodies are unable to create extra energy. As a by product, we crave high calorie foods especially sweets, oily, and fatty foods. Unfortunately, these foods are not high in nutrients so our bodies constantly tell us to eat even more food. Thus, creating an endless cycle of overeating while still being under nutrient.

Break The Cycle

So, how do we break the cycle? At the end of the day, the answer seems simple enough, get more sleep. But what about the individuals who struggle to fall and stay asleep. For some of us sleep is a luxury that we rarely get to enjoy. What about new parents who are desperately struggling to get at least two hours a night? Don’t worry, there are options. Because sleep is so critical for our health and well being there have been countless studies on how to improve the quality and quantity of our sleep. You don’t need to read through the millions of options. I am going to break down some of the best and most effective ways to improve your sleep and keep those pesky pounds off.

Warning Signs You Need To Act Now!

For starters, know what to look out for! Your body will throw up warning signs that your body is suffering from sleep loss. The following is a list of some of the more common signs and symptoms that can pop up due to sleep deprivation. However, if left unattended it can snowball into even more health related issues. Make sure you are paying close attention to what your body is actively telling you to reduce the risk of any further damage.

• Brain Fog
• Moodiness
• Lack of Concentration
• Weight Gain
• Insomnia
• Wrinkles
• Easily Irritated
• Cravings (Sweet is most common)
• Lackluster Skin and Hair
• Headaches
• Memory Loss
• Digestive Issues
• Skin Issues
• Weak Nails
• Hair Loss
• Low Libido
• Infertility
• Food Sensitivities

It All Adds Up

This list, while it may seem extensive, is just the tip of the iceberg. As I mentioned before, sleep is critical for our bodies. When we fail to meet our bodies basic needs we create a whole that our bodies will scramble to fill. Unfortunately, these quick fixes only end up doing even more damage throughout our bodies. I want you to think of it as you were to go into a home depot having put in a customized order for doors. It’s just before winter and you need your doors to help keep out the cold. You call a head to check the order and remove the old doors once you hear they are in. Just in time for trash pick up everything is going your way.

When It All Goes Wrong

That is until you get there and find the order is wrong and the doors wont fit. It will take another 3-4 weeks for your doors to come in and there is a big snowstorm schedule for the weekend. Now you have nothing to keep the harsh elements out and you are scrambling to find anything that can act as a temporary bandage on your current dilemma. You quickly run through the aisles grabbing at plywood that can at least fit the current whole. Once you place your temporary fix you sit and wait for you first order to come in. But nothing has changed, you still NEED your doors right? That is the same way your body feels when you take away the basic building materials that it needs to help it function. Just like your custom doors, your body has put in a customized request too. The longer you take to fill the order the more backlogged things become.

Domino Effect

Most people don’t realize that our bodies are playing a constant game of dominos. I don’t mean the actual game, but more of the standing up to watch them fall in a set order and pattern game. Almost every part of the human body is activated by a series (this is key) of triggers. When one of these triggers fails to go off it prevents the next one from activating, and so forth. Getting these pieces to fall back into place can be tricky. Most people try to approach it by resetting one piece at a time. But the best way to get things back on track is to wipe the board clean and start to rebuild. When we deprive our bodies of sleep we are effectively removing a number of internal triggers and setting off a whole other set. These triggers are the hormones that are constantly fluctuating throughout our bodies at all times.

What Is Going On Behind The Scenes

Just like a play there are a lot of different things happening from behind the curtain that the audience is unaware of. Sleep deprivation is one of the leading causes of hormonal imbalance, right next to stress levels. That is due to the fact that these two issues are designed to help regulate a string of hormones that can activate even more hormones. When we lose sleep our Cortisol levels (Stress) go up which in turn activates even more hormones to become out of balance. Then our Ghrelin and Leptin levels go off which makes us ravenous and crave high calorie foods. After our energy levels take a hit our mood follows suit with a drop in Dopamine, Serotonin, and Oxytocin. This makes us more susceptible to pain by lowering our Endorphin levels. Not to mention its effects on our immunity levels. Things quickly start to get out of hand!

Reset The Board

In order to get things back in optimal function we need to detox and remove all the players from the board. Now, you don’t want to go out and grab just anything. There are a LOT of options out there and you want to choose something that is going to be safe and gentle on your body. After all, it wasn’t the one that suggested the all nighter, you were. Once you have cleared the board you will need to provide your body with the proper building materials to ensure it can recreate the same or proper pattern. The best way to do this is with the proper nutrition. You will want to make sure you are getting probiotics and prebiotic. Not all of them are built the same so make sure you are picking a set that contains multiple strains of good bacteria and in high amounts.

Keep At It!

Now that the board has been cleared and prepped the last step is to ensure you don’t pull a domino early. How do you do this? Easy, by continuing to feed your body with the building materials it needs to function at optimal efficiency. It really helps to find a system that works best for you and to stick with it. I know it may be difficult at first but that is only because it may not be familiar to you right now. However, everything that we did was new to us at some point. Even breathing, and we clearly have mastered that. This too will become just a normal part of your daily routine. I tell my clients that if they can stick with it for 30 days they are going to see and feel a difference. If they stick with it for 3 months they have just created a lifelong habit that is guaranteed to increase their longevity.

Detox Vegetable Soup

Gluten Free Vegan Serves 8

• ½ Head Cauliflower Florets
• 2 Cups Broccoli Florets
• ½ White Onion Diced
• 1 Fennel Bulb Diced
• 2 Cloves Garlic Minced
• ½ Cup Parsley Fresh
• 1 Lemon Juiced
• 2 Cups Spinach
• 4 Cups Vegetable Broth
• 2 Tbsp Coconut Oil Raw
• ⅓ Cup Hemp Hearts
• 1 Large Sweet Potato Cubed
• ⅓ Cup Nutritional Yeast
• 1 tsp Turmeric Minced (Fresh)
• ½ tsp Red Pepper Flakes
• 1 tsp Sea Salt
• ½ tsp Ginger Minced (Fresh)

Directions:

In a large pot heat oil, onion, fennel, garlic, turmeric, ginger and salt. Once the mixture starts to become fragrant (2-3 minutes) add in potatoes and florets. Allow to cook for another 1-2 minutes stirring frequently to prevent burning. Next add in broth, lemon, and hemp to soup. You will want to increase the heat and bring to a boil. Let boil for 1-2 minutes and reduce heat to a simmer. Cook for 10-15 minutes and add in remaining ingredients. Continue to cook for another 10-15 minutes stirring off and on until potatoes are soft. Once potatoes are soft remove from heat and let cool for 4-5 minutes. Using a blender wand (or you can put into a regular blender if you go this route let cool prior for an additional 5 minutes) puree soup. Return soup to the stove and bring it back to desired temperature. Enjoy!

Need A Hand?

A happy and healthy life is closer than you may think. Our health is something that we all have to deal with daily, and when we don’t feel our best, it shows. If you are tired of just making it through your day then you NEED to start investing in your health today! You are not alone on this journey. If you ever need any help I am always here to do just that. Even if it is something as small as just acting as a sounding board. Do you have any questions or concerns I can help you with? Feel free to contact me directly at [email protected] or you can even book a one-on-one call with me. Be sure to subscribe to gain access to tons of free goodies and check back daily for more great recipes and information!