Monday May 12, 2025
Episode 79 - The Priority of Sleep
70 million Americans suffer from sleep problems.
The Centers for Disease Control declared insufficient sleep as a public health epidemic.
Among these gifts are a consoling neurochemical bath that mollifies painful memories and a virtual reality space in which the brain melds past and present knowledge, inspiring creativity. Downstairs in the body, sleep restocks the armory of our immune system, preventing infection and warding off all manner of sickness. Sleep reforms the body’s metabolic state by fine-tuning the balance of insulin and circulating glucose. Sleep further regulates our appetite, helping control body weight through healthy food selection rather than rash impulsivity. Plentiful sleep maintains a flourishing microbiome within your gut from which we know so much of our nutritional health begins. Adequate sleep is intimately tied to the fitness of our cardiovascular system, lowering blood pressure while helping keep our hearts in fine condition.
“Routinely sleeping less than six hours a night weakens your immune system, substantially increasing your risk of certain forms of cancer. Insufficient sleep appears to be a key lifestyle factor linked to your risk of developing Alzheimer’s disease. Inadequate sleep—even moderate reductions for just one week—disrupts blood sugar levels so profoundly that you would be classified as pre-diabetic. Short sleeping increases the likelihood of your coronary arteries becoming blocked and brittle, setting you on a path toward cardiovascular disease, stroke, and congestive heart failure.”
Walker, Matthew. Why We Sleep: Unlocking the Power of Sleep and Dreams
MIND BODY GREEN
Lack of sleep not only impairs our ability to concentrate and causes trouble learning, decreased attention to detail, and increased risk of motor vehicle accidents; research suggests that regularly sleeping for less than seven hours a night has negative effects on the cardiovascular, endocrine, immune, and nervous systems.
Sleep and longevity are intricately connected:
While sleep may feel like a passive process, it actually sets off a flurry of beneficial biological activity. As we snooze, our brains clear out abnormal proteins, our pituitary glands release hormones that help the body grow and repair, and our immune systems go into defend-and-protect mode.
According to the National Library of Medicine
Side effects of sleep deprivation can include obesity, diabetes, heart disease, high blood pressure, anxiety, depression, dementia, alcohol abuse, stroke, and increased risk of developing some types of cancer.
Sleep quality regulates everything from our heart health, to our body fat percentage, to HOW LONG WE'RE GOING TO LIVE more so than just about anything.
For instance, a meta-analysis published in the Journal of Sleep Research revealed that not having good sleep quality accelerates your biological aging!
Circadian rhythm:
Your circadian rhythm is essentially your body’s master clock, syncing trillions of tiny timekeepers in your cells to the natural cycles of light and dark. It evolved over millennia to keep us functioning in tandem with the sun’s rise and fall. When it’s properly aligned, your body knows when to digest food, rest, focus, or be active.
But when it’s disrupted—thanks to late-night Netflix binges, irregular sleep schedules, or artificial light—it can throw your body out of sync, leading to poor sleep, low energy, and even chronic health conditions like obesity and diabetes.
How to schedule your day
If you could design your day for peak health and productivity, here’s what it might look like:
- Morning: Wake up naturally without an alarm, and get 15–20 minutes of natural light within the first hour. This signals your body that it’s time to start the day.
- Midday: Schedule your most creative or high-focus work during your natural productivity peak (usually late morning).
- Afternoon: If you’re exercising, figure out when your energy feels best. Some people thrive with morning workouts; others excel in the late afternoon.
- Evening: Avoid bright blue light from screens after sunset, and dim indoor lighting. Constrict eating to 2–3 hours before bedtime to optimize sleep quality.
- Night: Stick to a consistent sleep and wake time—even on weekends.
NUTRITION and SUPPLEMENT FOR SLEEP: (Sleep Smarter by Shawn Stevenson)
Keep topical magnesium by your bed and apply it right before you hop into bed
- Apply anywhere you are sore
- Apply in the center of your chest (a major position aligned with your heart - one of the most magnesium dependent organs in your body - and your thymus gland - one of the major regulators of your immune system)
- Apply around your neck and shoulders (where most people carry their stress)
From Sweet Bee Organics:
Incorporate magnesium rich foods like green leafy vegetables, seeds like pumpkin seeds and sesame, and superfoods like spirulina and brazil nuts
Changes in your food can change your sleep. Avoid potentially gut-damaging chemicals that can hinder serotonin and melatonin production. Strive to eat organic, locally grown, unprocessed foods for the bulk of your diet.
"Sleep & Restore"
The restorative theory states that sleep allows the body to repair and replete cellular components necessary for biological functions that become depleted throughout an awake day.
Wearables:
The smart ring market has exploded. From the premium Oura Ring to the budget-friendly Duobuy, consumers face an overwhelming choice. Samsung just announced their Galaxy Ring, and Ultrahuman's Ring AIR is making waves.
But after rigorous testing and research, one device emerged as the clear winner - and it's not what you'd expect.
Herz P1 Smart Ring isn't just competing with these expensive alternatives - it's making them look seriously overpriced. $59.99 (Oura $350 up)
Sleep is divided into two main categories:
- Non-Rapid Eye Movement (NREM) Sleep:
- Stage 1: Light sleep, characterized by slow brain waves and occasional eye movements.
- Stage 2: Deeper sleep, with increased brain wave activity and sleep spindles.
- Stage 3 (formerly Stage 4): Deepest sleep, with large, slow brain waves (delta waves).
Glymphatic System:
This system, a network of channels, acts like a "brain's garbage truck," drawing in cerebrospinal fluid (CSF) to flush out waste products and toxins.
__________________
For more information about the hosts, please visit their websites and follow them on social media:
Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach
https://www.triumphantwomancoaching.com/
FB - https://www.facebook.com/glenda.shepard1
Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach
https://www.thewellnessfactor.coach/
IG - https://www.instagram.com/RobinRMcCoy
FB - https://www.facebook.com/robin.mccoy1
Produced by KB Podcasts
Music from https://app.soundstripe.com/
Comments (0)
To leave or reply to comments, please download free Podbean or
No Comments
To leave or reply to comments,
please download free Podbean App.