Show Notes:
What does sleep effect?
- Sleep effects many different hormones including testosterone, cortisol, Leptin, Grehlin, Melatonin and Vitamin D.
- Talk about my Dad, friends and family with cancer. How sleep effects this area.
- The more sleep deprived you are the faster cancer cells double.
- Poor sleep slows down your reaction time
- Poor sleep leads to weight gain
- Poor sleep effects metabolism
- Higher cortisol that increases hunger. You have Cortisol making you hungry and slowed down metabolism.
- effects decision making.
- For the guys it effects Testosterone for the women it effects hormones too.
- How sleep effects us in the gym!
- Human growth hormone
3 hormones in our body that increase hunger
Cortisol
- Higher cortisol increases stress which increases hunger - Think Stress Eating!
Leptin
- Controls Satiety
Ghrelin
- Hunger instigating hormone
5 Tips for a Good Nights Sleep.
1. Drink 20 Ounces of Water when you wake up
- Drink in the daylight sun if possible
- Harder to do this time of year for us that go to the 5:00am and 5:30am classes
2. Stop Drinking Caffeine by 2:00pm
3. Stop Exercising 4 hours before bed
4. Be Consistent
- Choose a consistent time to go to bed and wake up each day
5. Monitor your sleep. Everything that we monitor gets better results. It is not any different with sleep.
There are a ton of apps that you can do this with.
I have recently been using a performance tracker from the company Whoop. It was just rated “Excellent at racking sleep” by the University of Arizona after about a 3 year study.
Whoop link:
Get a free WHOOP strap and your first month free when you join with my link:
https://join.whoop.com/#/032DFF
It does more than just monitor sleep.
It monitors workouts by giving you a Strain score,
Monitors Sleep in many different ways including
- resting heart rate
- HRV (heart rate variability
- time in bed
Everything you do you do better with a good nights sleep.
Challenge:
If you have the ability to use an App or Whoop I challenge you to monitor your sleep! If You do not have that ability yet start with being in bed at least 7+ hours per night!
