5 Reasons to Prioritise Sleep

This week on the podcast, we featured Laura Mazin, an RLM member who joined initially for help with weight management but found the added benefit of vastly improved sleep.

We all know the struggle the day after a poor night's sleep but a night here or there doesn't really affect our long term health. Like most things health-related, it's what you do every day (or in this case every night) that makes the difference. Consistency trumps perfection every single time.

Here are some reasons why prioritising your sleep will not only make you feel better the next day but will literally help you live longer and better.

#1 Improved Glucose Metabolism and Insulin Sensitivity

Quality sleep plays a crucial role in regulating glucose metabolism. Sleep deprivation can lead to insulin resistance and glucose intolerance. Good sleep quality is associated with better insulin sensitivity, which is crucial for metabolic health. Insulin helps regulate blood sugar levels and plays a role in fat storage and energy use. Maintaining good sleep habits can help keep your blood sugar levels stable and reduce your risk of metabolic disorders.

Article Link: https://pmc.ncbi.nlm.nih.gov/articles/PMC6281147/

#2 Better Appetite Regulation

Sleep deprivation can alter hormones that control hunger (ghrelin) and fullness (leptin) leading to increased appetite and cravings for energy-dense foods. Not only are we exposed to zillions of marketing messages about "energy foods", our hormones dictate that we are more likely to overeat when tired.

Quality sleep helps maintain a balance of these hormones, supporting better appetite control and healthier food choices

Article Link: https://pmc.ncbi.nlm.nih.gov/articles/PMC3763921/

#3 Enhanced Fat Oxidation

Quality sleep can positively influence your body's ability to burn fat. Research suggests that sleep duration and quality are associated with basal metabolic rate and fuel oxidation, both at rest and during exercise. In short

Article Link: https://www.nature.com/articles/s41598-020-61493-2

#4 Enhanced Learning and Memory

Sleep plays a crucial role in memory consolidation and learning. During sleep, your brain processes and strengthens the synaptic connections formed during the day, allowing for better retention and recall of information as well as laying down of memories.

Article Link: https://www.nature.com/articles/s41539-019-0055-z

#5 Strengthened Immune System

Getting consistent, quality sleep supports the normal production and programming of hematopoietic stem cells, a building block of the body's innate immune system Good sleep habits can boost immune functioning, helping you ward off illnesses more effectively.

Article Link: https://www.nih.gov/news-events/news-releases/nih-funded-study-shows-sound-sleep-supports-immune-function

To improve your sleep, some of you just need to go to bed earlier!

Some of you may have sleep apnoea so wearing your CPAP machine is vital. You may find that stress and anxiety are interrupting your sleep, so you need skills to manage that. And for others, it might be menopause or perimenopause.

Addressing the root cause of any sleep difficulties is important and knowing there are tools out there to help means everyone can improve their sleep.

To quote an old TV advertisement. "It won't open overnight... but it will happen."

With love and great health

Dr Lucy and Dr Mary XX

Dr Mary Barson and Dr Lucy are the founders of Real Life Medicine. They help women who have been on every diet under the sun, optimise their health and achieve long lasting weight loss without feeling miserable or deprived.

They do this with their 3 step framework that

• Improves metabolism
• Develops mindset skills
• Provides tools to implement it easily into busy lives

With this comes increased energy, vitality and confidence.

You can avoid chronic disease and stop living life on the sidelines!