Our body's natural repair mechanism activates when we sleep. Without quality sleep, your body struggles to heal and regenerate. Poor sleep or insufficient sleep time can disrupt hormonal balance, impacting everything from your metabolism to mental health.
Sleep deprivation is associated with a higher mortality risk. In fact, studies have shown that you cannot "catch up" on lost sleep. Chronic poor sleep accelerates the risk of serious health conditions such as cardiovascular disease, diabetes, and stroke, all of which directly impact mortality.
To optimise your sleep and improve hormonal health you can implement several protocols and implement basic logistic practicalities that can improve your sleep and change your life.
For example, hormones like cortisol and melatonin play an important role in sleep regulation and balancing these hormones can make it or break it.
Not sure which programme is right for you?
Set a Consistent Bedtime and Wake-Up Time.
Aim to wake up at the same time each day, even on weekends, to align your body’s internal clock. Consistency regulates melatonin production, making it easier to fall asleep and wake up refreshed. It boosts sleep quality, mood, energy, mental clarity, and strengthens your immune system. Just like our 5+2 approach to nutrition, 5 days of clean eating and 2 days of flexibility, apply this principle to your sleep: for 5 days, prioritise consistent sleep, and for the other 2, allow yourself some flexibility.
Stay Away From Blue Light an Hour Before Bedtime.
Blue light emitted from screens, light bulbs, and other lighting devices disrupt melatonin production. This simple step improves sleep quality, helps maintain healthy melatonin levels, and promotes better rest. Instead of using your mobile phone before bed, consider reading a book to unwind in your last hour of the day.
