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In this video, I unlock the evidence-based secrets for a better night's sleep.

Discover the best time to sleep to lose weight and how optimizing your sleep can support your metabolism.

We'll cover foods and supplements that can either help or hinder your sleep quality.

Watch now to transform your sleep habits and support your health or weight loss journey!

📚Get your FREE Recipe e-book here: https://marialuceydietitian.ck.page/d817c4c81d 💫BOOK an appointment with me: https://marialuceydietitian.ck.page/ecd6e6dfa0 Other Videos You Will Enjoy: 🎥 10 Diet Principles For Guaranteed Better Health https://youtu.be/XlEp6uOjc1Y If i wanted to lose weight for summer..

https://youtu.be/ZNHq84WcmRo?si=RIlkbvc-NEuKqWiL 🛍️ Shop My Amazon Favourites: https://www.amazon.com/shop/marialuceyrd_dietitian?ref=ac_inf_tb_vh KEEP IN TOUCH: 🌍 My website - https://www.marialuceydietitian.com/ 📸 Instagram - https://www.instagram.com/marialuceyrd_dietitian/ 🔵 Facebook - @marialuceyrd 📧 Email [email protected] DISCLAIMERS & DISCLOSURES 🤍 This content is for educational and entertainment purposes only.

Always speak to a healthcare provider about your unique health needs.

Please use this video (as with all of my videos) as educational, not as unique recommendations.

This description contains affiliate links.

All study references can be found on my website in the blog post related to this video 💫 ⏰TIMESTAMPS: 00:00 Introduction 00:42 Sleep and metabolism 00:53 Sleep and blood sugar control 01:13 How sleep impacts your appetite 02:04 Sleep and stress (cortisol) 02:33 Cortisol and belly fat 02:45 Menopause and belly fat 03:00 Sleep and body composition 03:25 low energy (exercise) 03:46 Proven sleep tips 03:58 How much sleep do we need 04:19 Kiwis and tart cherry juice for sleep 04:32 eating pattern and its impact on sleep 04:45 Caffeine and sleep 05:01 When should your last meal of the day be?

05:15 Bedtime routine 05:49 light, melatonin and sleep 06:25 Blue light and sleep 07:09 Morning light for your circadian rhythm 07:30 exercise and sleep 07:44 sleep and room temperature 08:09 brain dump before bed 08:41 Can supplements help sleep 08:53 Can melatonin improve sleep 09:34 Can magnesium improve sleep 10:12 Magnesium side effects Video Script: Full script available on my website 👩‍💻 Proven Sleep Tips | Sleep Is Messing With Your Metabolism As a dietitian, I usually focus on food, but in this video, I will convince you that changing your sleeping pattern might be more effective for your health and weight than changing your diet.

And, of course, I will give you all my evidence-based sleep tips to help you your way!

How Poor Sleep Messes With Your Metabolism 1.

Sleep And Blood Sugar Control When sleep is compromised (even if it’s just one night), it appears to make your cells less sensitive to insulin.

Insulin is a hormone that helps move blood sugar (glucose) out of the bloodstream and into cells where the body can use it.

When cells don’t respond to insulin or become resistant to it, glucose levels remain elevated in the blood longer than they should, and damage starts to happen.

So, say you always eat an apple in the morning.

A bad night’s rest could cause this food to spike your blood sugar, whereas after sleeping well, you may have a more even rise and fall in glucose levels.

Over time, this impaired blood sugar control may lead to consistently elevated blood glucose—a risk factor for pre-diabetes.

One study found that the odds of prediabetes among over 2,000 healthy adults doubled for those who reported sleeping five or fewer hours a night compared to those who slept around seven hours a night.

Short sleep duration is also a risk factor for diabetes.

Another study that pooled data from over one million individuals found that those sleeping five or fewer hours were 48% more likely to develop diabetes.

2.

Poor Sleep Ramps Up Your Appetite Not sleeping well directly messes with your hunger hormones.

The hunger hormone (ghrelin) is ramped up, and the hormone that signals to the brain that you’re full (leptin) decreases.

This can increase appetite and cravings, making maintaining a healthy weight more challenging.

Studies show that people who sleep less snack more and opt for more high-calorie foods.

They also eat less protein and fibre (which, if you have been subscribed to this channel for a while, are two nutrients that we have learned are essential for overall health and for helping us manage our weight).

So, sufficient sleep is needed to help us make that healthful choice when we are presented with the decision of a salad or a slice of cake at lunchtime.

3.

Poor Sleep Can Stress Your Body Out Not only can sleeping poorly stress you out, but stress can make it challenging to fall asleep and stay asleep.

It’s a vicious cycle that’s disruptive to your health.

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Post Author: Steve Hartfelder

Steve Hartfelder co-owns Diamond Case Designs, Inc. with his brother Dave. Since 1991 they have specialized in providing fine home theater furniture and electronic solutions.