5 ways your poor sleep is killing you faster
THREAD
THREAD
It is estimated that close to 1 in 3 adults suffer from insomnia
And this number jumps to 50-60% in older adults
The consequences of all this are significant
Because poor sleep puts you at risk for many health problems down the line
And this number jumps to 50-60% in older adults
The consequences of all this are significant
Because poor sleep puts you at risk for many health problems down the line
There are many ways poor sleep affects your health
First off, insomnia prevents your brain from making new memories
Your mind consolidates the experiences you’ve had in your day while you rest at night
Not giving yourself the proper amount of shut-eye hijacks this process
First off, insomnia prevents your brain from making new memories
Your mind consolidates the experiences you’ve had in your day while you rest at night
Not giving yourself the proper amount of shut-eye hijacks this process
You all have a memory inbox that stores these experiences
Without good sleep
Any new info gets bounced off
Which causes a sort of “amnesia” effect
You find it harder to remember what you did and learned the day before
Without good sleep
Any new info gets bounced off
Which causes a sort of “amnesia” effect
You find it harder to remember what you did and learned the day before
Insomnia has also been shown to increase the presence of a toxic protein known as beta-amyloid
The accumulate of this protein is believed to increase your odds of Alzheimer's disease
Thankfully
Your body has its own ways of dealing with this through the glymphatic system
The accumulate of this protein is believed to increase your odds of Alzheimer's disease
Thankfully
Your body has its own ways of dealing with this through the glymphatic system
Imagine your glymphatic system as a sewage system
It takes whatever toxic junk is floating around and flushes it right out
The kicker?
It only works while you sleep
Not enough sleep = Accumulation of toxic beta-amyloid proteins = cognitive problems down the line
It takes whatever toxic junk is floating around and flushes it right out
The kicker?
It only works while you sleep
Not enough sleep = Accumulation of toxic beta-amyloid proteins = cognitive problems down the line
Poor sleep also messes up your hormones
Particularly testosterone
Research shows that getting less than 6 hours of rest every night gives you the testosterone levels of someone 10 years your senior
This means you age faster
Particularly testosterone
Research shows that getting less than 6 hours of rest every night gives you the testosterone levels of someone 10 years your senior
This means you age faster
Insomnia also destroys your immune system
Research shows that 4-5 hours of sleep reduces Natural Killer cells by 70%
These cells help fight off things like cancer and viruses
Today
It’s very well known that poor sleep dramatically increases your risk of prostate & breast
Research shows that 4-5 hours of sleep reduces Natural Killer cells by 70%
These cells help fight off things like cancer and viruses
Today
It’s very well known that poor sleep dramatically increases your risk of prostate & breast
One important point I want to bring up is night shift work
Staying awake throughout the night is one of the worst things you can do for your longevity
They’re coming close to confirming that this habit is possibly carcinogenic
Your immune system needs you to be asleep at night
Staying awake throughout the night is one of the worst things you can do for your longevity
They’re coming close to confirming that this habit is possibly carcinogenic
Your immune system needs you to be asleep at night
Last but not least
Poor sleep can seriously affect your heart
Your blood pressure and heart rate drop while you sleep
But when you’re not getting adequate rest
You don’t get what is called a “cardiovascular reset”
This means both these parameters stay higher than normal
Poor sleep can seriously affect your heart
Your blood pressure and heart rate drop while you sleep
But when you’re not getting adequate rest
You don’t get what is called a “cardiovascular reset”
This means both these parameters stay higher than normal
Research shows that those of you who get 6 hours of sleep or less
Increase your risk of heart attacks & strokes by 200%
Increase your risk of heart attacks & strokes by 200%
Severe insomnia can be very dangerous
Staying awake for longer than 19-20 hours can seriously affect your cognitive functions
Almost as if you’re drunk
Not sleeping for days will cause hallucinations and can even permanently damage your brain
Staying awake for longer than 19-20 hours can seriously affect your cognitive functions
Almost as if you’re drunk
Not sleeping for days will cause hallucinations and can even permanently damage your brain
Now
You might be wondering: “How the hell can I sleep better and avoid all this?”
Here are a few key things you can do to improve how you catch those Zs
You might be wondering: “How the hell can I sleep better and avoid all this?”
Here are a few key things you can do to improve how you catch those Zs
1)Light environment
You struggle to sleep because you pollute yourself with blue light
And your screens are to blame
Start your days by getting sun first thing in the morning and at sunset
The infrared light synchronizes your body clock and helps recalibrate your sleep cycle
You struggle to sleep because you pollute yourself with blue light
And your screens are to blame
Start your days by getting sun first thing in the morning and at sunset
The infrared light synchronizes your body clock and helps recalibrate your sleep cycle
In the evening, try to keep the lights dim and wear blue light blockers with a reddish tinted lens
A simple habit that gives you a noticeable improvement
This also keeps your melatonin (sleep hormone) levels high so you can knock out easier
A simple habit that gives you a noticeable improvement
This also keeps your melatonin (sleep hormone) levels high so you can knock out easier
2) Supplements & herbs
Quality sleep depends on your biochemistry
Poor diets often mean you aren’t getting enough vitamins & minerals to produce the necessary brain chemicals to help you doze off
There are many different options at your disposal
Quality sleep depends on your biochemistry
Poor diets often mean you aren’t getting enough vitamins & minerals to produce the necessary brain chemicals to help you doze off
There are many different options at your disposal
Here are a few of my favorite herbs and supplements:
Magnesium glycinate
Glycine
Butterfly pea flower
Blue lotus
PharmaGABA
L Theanine
Phosphatidylserine
Magnesium glycinate
Glycine
Butterfly pea flower
Blue lotus
PharmaGABA
L Theanine
Phosphatidylserine
3) Exercise
Many of you aren’t active enough
You have all this energy built up inside of you
When you don’t give it an outlet
It comes back to haunt you when you’re trying to fall asleep at night
Many of you aren’t active enough
You have all this energy built up inside of you
When you don’t give it an outlet
It comes back to haunt you when you’re trying to fall asleep at night
Find an activity you love to do
Whether it’s lifting heavy weight
Sprinting or running
Going for long walks
It doesn’t matter
You need to move
No matter what
Whether it’s lifting heavy weight
Sprinting or running
Going for long walks
It doesn’t matter
You need to move
No matter what
Thanks for reading!
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