Latest / The Diva Details / Sleep Like Your Life Depends On It... Because it does

Transcript

Sleep Like Your Life Depends On It... Because it does · The Diva Details

0:00
Welcome to the Diva Details. Welcome to the Diva Details.
0:05
Where bold, confident women embrace life unapologetically.
0:10
From love and sex to wellness and reinvention. We keep it.
0:30
Aloha, everyone. This is Diva Mia. Today, I wanted to talk to you about sleep.
0:35
Sleep is so important. You need to sleep like your life depends on it, because it really does.
0:40
Sleep is one of the most important things you can do for your health,
0:44
for your wellness, for your relationships and personal growth,
0:47
and living your best life.
0:48
I know for me, whenever I don't sleep enough, the whole day goes different.
0:53
I don't feel like I'm as productive. I feel like I'm just going through the
0:57
motions. I don't have any new insights, and I don't feel connected to the world.
1:02
So today we're going to talk about what every single one of us ignore until
1:06
it becomes a major problem. And sleep is...
1:09
Such a crucial part that not getting enough sleep and quality sleep is not just the quantity.
1:16
You can suffer from your health, your hormones, your mood, your memory.
1:20
Your relationships, even your lifespan will decrease.
1:23
And women, I think we suffer most from a lack of sleep. And here's why.
1:27
So women, we struggle with sleep ourselves.
1:31
As we age, we have hormonal issues that can affect our sleep.
1:34
And a lot of times we're with men that snore. Now, some women snore to, don't get me wrong.
1:38
And some women have sleep apnea, but I would say it's a higher percentage in
1:42
the men. Men snore a lot. Sleep apnea can be dangerous.
1:46
There's devices we're going to talk a little bit about today,
1:49
but sleeping is crucial if you want to live a long life.
1:52
If you're trying to lose weight, you need to sleep because sleep is where your
1:56
body gets rid of all the toxins, processes, the weight loss.
2:00
If you want to feel younger, you have to sleep and it gives you clarity of mind.
2:04
It's going to improve your overall health. It's not an option.
2:07
It's the foundation and the basis for everything you want to do in life.
2:10
We need to rest and we need to recover.
2:13
So we are typically sleep deprived as women, especially in our 40s,
2:18
50s, and 60s. We've been taking care of kids.
2:20
We may have a little bit of anxiety due to work or relationships,
2:24
or maybe we got divorced or lost a spouse or just a stressed out husband.
2:29
I think, ladies, we take a lot of that on.
2:32
We sometimes have even bragged about, oh, I only slept for four hours and I'm
2:35
still going. That's not a brag. That's a bad thing.
2:38
Your body views sleep deprivation as a threat. It causes cortisol to spike in your body.
2:44
When you don't sleep enough and your cortisol rises, your blood sugar also rises,
2:47
and then you get hungrier. So you're going to gain weight too.
2:51
Your fat burning decreases, your inflammation increases, your memory declines,
2:55
and you become an emotional wreck.
2:57
And sometimes it's hormonal and sometimes it's just a lack of sleep.
3:01
And most people don't realize how sleep impaired they are. They're because they're
3:04
used to the poor sleep. It's become their normal.
3:07
Sleep isn't just about downtime. It's repair time. Your brain
3:11
Your brain clears out all the waste that it generates from thinking when you sleep.
3:16
It's kind of like it's time to just, it takes out the trash,
3:19
if you will. And it's repair time for your muscles. It's repair time for your body.
3:23
And if you're getting inflamed because you're not sleeping enough, you're gaining weight.
3:27
I know for me, sometimes when I go to sleep and I sleep like nine or ten hours
3:31
because I'm exhausted, I wake up and I've dropped four pounds.
3:35
And it's just the inflammation, it just comes right out. But if I go to bed
3:38
and I only sleep two or three hours, I can gain two or three pounds.
3:41
So the inflammation for me is a huge one. And your body's literally going to
3:46
rebuild itself while you sleep.
3:47
So if you're not sleeping well, you're not repairing and rebuilding the way you should.
3:51
And women are more likely than men to report sleep issues. Now,
3:55
whether we're just over-reporting, I don't know.
3:58
But we report that we have problems sleeping.
4:00
And our hormones are fluctuating throughout life. But during menopause,
4:04
it gets a little crazy. And we also carry all the responsibilities of the household,
4:09
as well as a lot of times work.
4:11
We take care of the kids, we take care of work, relationships.
4:14
We manage, a lot of times we manage the finances, we manage the household,
4:18
we're caregiving possibly for an older adult as well as our children.
4:22
Sometimes even our husbands become our children. So you have to realize that
4:27
women, we take care of a lot.
4:30
And when we go to bed physically exhausted, but our minds are still mentally
4:34
awake and you can't fall asleep, it creates kind of a sleep insomnia.
4:37
And when you have that insomnia, you could lie in bed for hours and not fall
4:41
asleep because your mind's still going because of all the stresses of the day.
4:45
Your body's in bed relaxing, but your brain's still working,
4:48
so you're not sleeping. And then you have perimenopause and menopause.
4:51
And this is a huge one because estrogen and progesterone decline.
4:55
And so a lot of women, when the progesterone declines, we get night sweats, hot flashes.
5:01
And some of this is estrogen as well, ladies. But we get night sweats, hot flashes.
5:07
We have anxiety. Our thoughts may be racing.
5:10
And then we wake up. I mean, I am one of those people that every day,
5:14
2 o'clock, 2.30, I'm wide awake.
5:17
And what do I do? If I can't fall back to sleep, I get up and I work.
5:20
It's not healthy. I know. It's just such a struggle.
5:23
I have taken to making sleep such a priority that it matters more about my sleep than anything else.
5:29
I go to bed early. I get up early, but not too early.
5:32
And I make sure that I get enough sleep. Because most women who slept perfectly
5:36
in their 20s and 30s, a lot of times they're struggling in their 40s, 50s.
5:40
It's not discipline it's a hormonal thing too i
5:43
will tell you when i take my progesterone before i go to bed which i'm supposed
5:45
to take every day i sleep much better progesterone and
5:48
magnesium ladies can be wonderful right before bed well
5:51
about an hour before bed to help you fall asleep and don't eat late at night
5:56
because any large amounts of sugar as we get older it just doesn't process heavy
6:00
meals before bed it just it makes your blood sugar spike and then on top of
6:03
it you feel full and sleeping when you're full i don't know it's like having
6:07
sex when you're full it's It's not a fun experience.
6:10
Your body releases stress hormones, too, to compensate.
6:13
To handle the fact that you had a heavy meal and is trying to get it processed and it can't.
6:18
Then you wake up at one or two o'clock in the morning because your liver needs
6:22
to get things detoxified too.
6:24
And if this is happening to you, it might be because you're just eating too late.
6:28
I don't understand why a lot of restaurants don't open for dinner until like 5.30.
6:33
To me, I think dinner would be great if we could all start eating around four
6:36
or even five because it's so late to eat.
6:39
Some people eat seven, eight, nine, 10 o'clock at night and then they go to
6:42
bed an hour later and then they wonder why they're having sleep issues.
6:45
And sleep disorders can also be a medical condition. I know a lot of people
6:48
with thyroid disorders have difficulty sleeping.
6:51
And then autoimmune diseases. I have an autoimmune, so I wake up in the middle
6:55
of the night, it comes out of nowhere.
6:57
Other people with autoimmunals may have difficulty sleeping.
7:00
You need to do whatever it takes to make sure you sleep the night as many nights
7:03
as possible. And hopefully it will become repetitive, even with your autoimmune.
7:08
Have stuff next to your nightstand that you can take, maybe some extra magnesium,
7:12
potentially some melatonin.
7:14
Melatonin is not the best for sleep because, you know, when you add hormones,
7:18
a lot of times you stop producing as much.
7:21
But if you need it for the burst just to get to sleep, and some people need to take sleeping pills.
7:26
If you have chronic pain or you just had surgery, that's going to interfere
7:29
with your sleep. If you have a liver condition, good luck, because liver conditions
7:33
are one of the number one reasons why people aren't sleeping.
7:35
Inflammation can cause lack of sleep because a lot of times you're in pain or.
7:40
Uncomfortable or if you're depressed or have anxiety.
7:43
I mean, you're constantly tired when you don't sleep well.
7:46
And if this is a problem, you need to talk to your doctor because maybe you
7:51
have an underlying condition you don't even know about.
7:53
When that happens, if you have an underlying condition, you need to get it fixed
7:56
because sleep is going to change how long you live and how well you live.
8:01
That's the truth. You want to live a healthy, well life. And that sleep is so vital.
8:06
Now let's talk about things that are in our control, even though sometimes,
8:10
ladies, we don't think they're in our control.
8:12
And that's our partner snoring. Now, I don't snore.
8:16
I've, in fact, I sleep so silently that sometimes people don't even know I'm
8:20
breathing, but I don't snore.
8:22
I used to when I had a deviated septum and my sinuses were going the wrong way.
8:27
So I had sinus surgery and it fixed my deviated septum. So now I sleep very quietly.
8:31
And now some people have sleep apnea, but some people have two things wrong.
8:35
They may have sleep apnea, but they also may have a deviated septum and sinus issues.
8:39
So they really need to get a full workup and fully looked at when they have
8:43
this problem. So if you have a snoring husband or a snoring boyfriend or a snoring
8:47
partner, you know who they are.
8:50
And men, a lot of times, snore so loud it shakes the walls. It's like a vibrational snore.
8:56
So I did talk to ChatGPT, and I asked ChatGPT, what do I do?
9:00
And it said to play brown noise, not just ocean waves or white noise.
9:05
Brown noise is a deeper vibration. It does help a little bit.
9:08
And the brown noise does help. So if you have a snoring partner, that may help.
9:13
You may end up wanting to sleep at the opposite end of the bed with your brown
9:17
noise, with your ocean waves. because sometimes it sounds like a freaking chainsaw when they're snoring.
9:22
Sometimes, you know, while they snore, it's joked about, but it's actually a
9:26
sign of a serious medical issue with the man. Most men don't like to go to the doctor.
9:31
It's so hard, ladies, for us to get our men to go to the doctor sometimes,
9:34
but sometimes it's best if you just schedule the appointments for them and get
9:39
them there because they may find out,
9:40
oh, I have a deviated septum and my sinuses are messed up or there's some other
9:44
medical condition causing the problem, or they may need a CPAP to help with their sleep apnea.
9:49
There's other things you can do as well, which we're going to go over,
9:52
but that can help. Now, let's talk about what you can do.
9:56
So for you, you can wear earplugs. Now, I don't like wearing earplugs at night
10:00
too much because I tend to get ear infections if I wear them too often.
10:03
So you can wear earplugs. It may help, it may not. If you've got a really loud
10:07
snore, you probably still hear them through the earplugs.
10:10
You're going to need some white noise and maybe some brown noise.
10:12
You have them both going at the same time.
10:14
So like ocean waves or something like that, as well as brown noise.
10:18
Now, I have a fan as well as an air purifier as well as brown noise as well
10:23
as ocean waves, and I could still hear my partner snoring.
10:26
So what I added is I bought on Amazon, I bought some headphones.
10:30
I'll put them a link on our Diva Details page.
10:34
I bought some headphones that is also an eye mask, and that seems to work out pretty well.
10:39
Now, it was a little large for my head, so I had to get it adjusted.
10:42
But what happens is the headphones, you can play whatever relaxing frequencies
10:47
you want while you're sleeping.
10:49
That tends to help a little bit.
10:52
So I'll sleep at the opposite end of the bed. I'll have all those other things
10:55
going and then have the headphones on.
10:57
That's the things that I can do for me that I'm in control of.
11:01
Now, your partner, you can try to push him to go to the hospital,
11:03
but you're not in control of your partner.
11:05
Try to get him there or try to get him to a doctor to go get checked out.
11:09
But if they refuse, I mean, honestly, ladies, they need to take you in consideration as well.
11:14
Sometimes I feel like men, they are just so stubborn and they only think about themselves.
11:19
Sometimes it's time for you to say, hey, you need to get this fixed or you're
11:21
going to sleep in the other room. Because it's so rude.
11:25
If I was snoring like them, I would do everything in the human possible realm
11:29
in order to fix my snoring.
11:31
So you have to realize that if they're not willing, maybe they're just not willing to take you first.
11:35
And maybe they're just not only thinking about themselves. because men typically
11:39
have larger necks to come.
11:41
So let's be serious. So men, as they get older, their necks are thicker too.
11:46
Some of them have gained weight. So when they gain weight, their snoring gets
11:49
even louder. They also have more soft tissue in their throat and.
11:53
As they get older, the narrowing of their throat, because you've got fat pushing
11:58
on it, it's a larger circumference now, and they have a greater tendency to
12:02
have abdominal weight, too, and that adds to the snoring.
12:07
So if they've got a big belly now, they've gained some weight,
12:10
they have a narrowing throat, they might even have their tongue that slips back,
12:14
they tend to be more likely to snore.
12:16
And some of that is sleep apnea. I mean, it scared me to death one time when
12:19
I heard my partner stop sleeping. And it is very common with men.
12:25
And as the muscles relax during sleep, the airways will narrow and their tongue
12:28
may slip back. And that's common.
12:30
And that's why those CPAPs that forces air down their throat is good for them.
12:34
They actually sleep better.
12:36
They wake up more refreshed because they get more oxygen.
12:39
And so air moving through that narrow airway causes vibration,
12:42
which causes the snoring.
12:43
So if you can get the CPAP that will help them breathe a little bit better, they may sleep better.
12:48
They may become more alert and feel better. because when you snore,
12:52
you're going to age faster.
12:53
You're going to look like you're aging faster. You're going to gain weight.
12:57
And if you drink and you're a snorer, oh my gosh.
13:00
Yeah, it's not even possible for me to sleep in the same room when he drinks because it's so loud.
13:04
If you smoke, it makes it worse. If you have allergies and nasal congestion, it makes it worse.
13:10
If they have a really thick neck, you're going to have some problems too.
13:14
Or if they sleep on their back. So one of the things you can do is have all
13:18
those things going. and you've got your ocean waves, your brown noise,
13:22
you've got your earplugs or your...
13:26
Eye mask with microphones in it. You can also have them roll over on their side
13:30
because that tends to help as well.
13:32
There are some mouth guards that seem to work. Now, everybody's a little different.
13:36
You might have to try a few of them.
13:38
I'll put the one on my Amazon page that I've found to work.
13:42
But the reality is that over time, the snoring can get worse.
13:48
As they age and they sleep on their back, it's going to be really loud.
13:53
Some people do sleep on a wedge, but then they're sleeping on their back.
13:56
So that can make the snoring louder. And the older we get, the more airways,
14:00
you know, the muscle loss in their necks.
14:02
And if they're not on testosterone, ladies, they also lose more muscle.
14:06
So the snoring gets even louder.
14:07
This is one reason why snoring worsens as we age.
14:11
So remember that. And so sleep apnea happens to a lot of men as they get older, 30, 40, 50, 60.
14:17
And that's when they stop breathing
14:19
at night. And that's dangerous because it's not just loud snoring.
14:22
They actually stop breathing over and over again. sometimes for 10 seconds, sometimes for 30.
14:27
Some people even stop breathing for longer than that. It's hundreds of times per night.
14:32
Some people don't even know what's happening if they don't have a partner because
14:35
the partner always notices first.
14:37
It scares the crap out of you, ladies. I will tell you, if you ever have a man
14:40
that stops sleeping or breathing next to you, scares you to death.
14:43
So then your cortisol is going up too because you have anxiety because your
14:47
partner stops breathing.
14:50
And the loud snoring, they gasp for air. So it's loud snoring first and then they,
14:54
it just goes quiet. And then they start gasping for air or make a choking sound
14:58
while they're sleeping.
15:00
They might even wake up in the morning with a headache or dry mouth or even
15:03
a little bit of brain fog.
15:04
So if you have a spouse that wakes up and is so groggy in the morning,
15:07
even though they slept eight hours, that's probably related to the sleep apnea.
15:11
And then they might get tired during the day or they fall asleep easily during
15:14
the day. Or they fall asleep sitting in a chair. That's because they have sleep apnea.
15:19
I mean, I've seen people that are so exhausted, they just fall sleep sitting up.
15:23
And they also, it also leads, sleep apnea leads to high blood pressure.
15:26
So if they have high blood pressure, it may be related to their sleep apnea.
15:29
And maybe they're not using a mouth guard or sleeping on their side.
15:33
And that causes the ability to stop breathing even more.
15:37
But you really need to get them sleeping on their side with a mouth guard and possibly a
15:42
CPAP machine all combined. And a lot of people think they're just tired because
15:45
they're getting older, but that's not the reality.
15:47
The reality is they're not sleeping well. And then you're not sleeping well
15:50
because they're snoring or they're causing you stress in the middle of the night.
15:54
Then where's your peace? Your peace is gone. I will tell you, peace is so important.
15:58
It is one of the biggest negatives to have a snorer sleeping next to you.
16:02
And then you're literally exhausted because you're not sleeping because they're not breathing.
16:06
And untreated sleep apnea is serious. If they don't get it treated,
16:10
they could have a stroke.
16:11
It can lead to heart disease, high blood pressure, they're going to gain weight
16:14
because they're not sleeping well.
16:16
And diabetes, they're going to make you gain weight because you're not sleeping well.
16:19
And then you may think that their memory is declining because it's leading to
16:23
dementia, and it could be leading to dementia.
16:25
They might be depressed or sad, and it also decreases their testosterone when they have sleep apnea.
16:30
In severe cases, it can even shorten your lifespan. So it messes with the man's
16:34
hormones. It messes with the one man's hormones.
16:36
So let's not let our men keep telling us, no, they don't want to go to the doctor,
16:41
let's book those appointments for them. There's so many options to date.
16:44
So there's the CPAP, which is short for continuous positive airway pressure.
16:50
Basically, it's pumping oxygen
16:51
into their throats and they're inhaling and it's forcing them to inhale.
16:55
It's kind of the gold standard for severe to moderate sleep apnea.
16:59
It works by just keeping the airways open throughout the night and pushing air down.
17:04
Now, even if they have a tongue that rolls back, because a lot of men say,
17:07
well, my tongue rolls back so the air thing doesn't work.
17:09
If they use a CPAP and they sleep on their side, they're going to sleep better.
17:14
So it's really something that needs to be looked at. A lot of times this is covered by insurance.
17:19
So if you have insurance, it's not so bad, but it's going to give them better
17:22
sleep, more energy. They're going to lose weight.
17:25
Their hormones will adjust better. Their blood pressure will normalize.
17:29
A lot of them don't have to be on blood pressure medicine after they get their sleep apnea cured.
17:33
People will just feel dramatically better. It takes a few weeks.
17:36
It's not a one-night fix, so try it for a month.
17:39
Try it for six weeks and see what happens. There's also the oral appliance that
17:43
I was talking about, the mouthpiece.
17:44
These prevent the jaw from—it pulls the jaw forward so your tongue doesn't close
17:49
in the back of their throat to stop the breathing.
17:52
It does open the airway and it reduces snoring, but some people like them better
17:56
than the CPAP because the CPAP also makes noise. It depends.
17:59
If you can get them to do this and it's working, great.
18:02
I would still, if somebody's still snoring on their side, even with a mouthpiece
18:06
in, they may also have a DBA acceptant or a sinus issue.
18:09
So I would say they still need to go get checked out for their sinus areas,
18:14
especially if they're having constant sinus allergies or sinus infections.
18:19
That's a sign that there's something wrong with their sinuses potentially or
18:23
they're not clearing out. It opens, so there's a nasal dilator as well.
18:29
So the nasal dilator, which they're called Breathe Right Streets,
18:33
or there's also an internal nasal expander.
18:36
This can be effective when you have congestion. So like if they have allergies
18:40
or they're constantly getting those nasal infections, you can get a nasal dilator.
18:46
That might help as well sometimes. It's not usually a cure-all for sleep apnea,
18:50
but it can assist. You can get the adjustable beds where they elevate the head
18:54
of the bed. So they're sleeping almost sitting up.
18:56
It does reduce airway collapse. And many people find sleeping at an incline.
19:01
You know, more like a fairly significant incline improves their sleep.
19:05
And it depends on the person how big the incline.
19:07
They do have wedge pillows, too, that can help.
19:10
But some people don't like sleeping on their sides on the wedge pillow.
19:13
So if they roll on their side, it's not so comfortable.
19:16
All these positional therapy devices, they help. Back sleeping is often in the
19:20
worst if you have sleep apnea. If they're sleeping on their back,
19:22
they're not going to sleep well.
19:23
So you may have to wake them up and roll them over in the middle of the night,
19:26
but it's going to be good for them because they're not sleeping well.
19:29
And even a 10 to 15% reduction in body weight can help improve their sleep.
19:33
So if they have sleep apnea, if they just drop 10% of their body weight,
19:38
they may have a huge improvement in their sleep apnea. So let's go through it
19:43
again, and also side sleeping is the best.
19:45
So side sleeping, it decreases their snoring, it decreases their sleep apnea.
19:51
Better breathing, and get a mouthpiece on top of that, and that will help them out significantly.
19:57
Secondly, I will say that I can sleep better when my partner sleeps on their
20:01
side, has a mouthpiece in, and
20:04
maybe take some allergy medicine before bed, and then it's a much better sleeping night.
20:09
And then also I still have, I mean, still snoring, but it's not the snoring
20:13
that vibrates the bed snoring, and that's better.
20:16
But back sleeping, it is the worst position.
20:18
So gravity, it just pulls the tongue back, and sometimes with their soft tissue,
20:22
it pulls it backwards and it narrows their airways.
20:24
Then the elevated sleeping using the adjustable bed or the wedge may improve
20:28
the airflow. If they have acid reflux, ladies, a lot of men do,
20:32
it helps with that as well. And they're breathing quality will improve.
20:35
For some people, stomach sleeping is better, but that can also put strain on
20:39
your neck or cause back pain, so be careful with that.
20:42
Now, let's go through just real quick some of the ways to do it,
20:46
because I want to kind of summarize that, and then we're going to go over why
20:48
sleep matters even more.
20:50
So first, let's get the white noise, brown noise.
20:54
If they have the vibration type snoring, you're going to need some brown noise too.
20:58
Then do what you can for you. Get your earplugs.
21:02
Now, I know some women, they sleep in another room, and that's fine.
21:05
But if I have a partner, I kind of want to sleep in the same room with them.
21:08
If it gets really bad or maybe they were drinking, you might want to go in another room.
21:12
But I think you lose a connection when you sleep in the other room all the time.
21:16
But it's up to you. You can just start sleeping in the other room.
21:19
Anyway, so the things you can do if you are sleeping in the same room with them
21:23
is you can get them a mouthpiece.
21:26
Hopefully, they will use it. Find one that's comfortable for them.
21:28
Get the brown noise, the white noise, have the headphones on, possibly earplugs.
21:33
If they will use a CPAP, a CPAP will help, but then you have to listen to the sound of the CPAP.
21:39
Well, they are less louder than
21:40
they used to be, but that has create noise that may keep you awake too.
21:44
And then maybe get them a wedge pillow or buy one of the adjustable beds.
21:48
The adjustable beds can be really pricey, so the wedge pillow,
21:52
I'd say try that out first to see if it works.
21:54
Those are some of the things you can do. Also, you can take some sleep medications.
21:58
Don't do it long-term because it's not a good fix long-term.
22:03
They may also need to take some type of allergy or antihistamine if they're
22:07
getting sinus issues over and over again. Then get them to the doctor.
22:11
I mean, let's fix this solution long term.
22:14
Get them to a doctor. Have them check out their sinuses. See if they have a deviated septum.
22:19
Have them do a sleep study. See how bad their sleep apnea is.
22:23
Because it does change over time.
22:24
I think sometimes men get diagnosed with sleep apnea and they hear it's only mild.
22:28
And they're like, I'm fine. And then 10 years later, they're like,
22:31
no, I already got diagnosed and it was mild.
22:33
But 10 years later, now it's severe. So get them to a doctor and have it checked
22:37
out. Because as we get older, sleep becomes even more important.
22:40
This is when our body performs those critical maintenance steps during deep sleep.
22:44
So there's different stages of sleep. And we're going to kind of cover that a little bit.
22:48
You can get one of those aura rings or I have ring con ring because mine tests my sleep.
22:55
And it tells me how much time I was in deep sleep, how much time I was in light sleep, brim sleep, etc.
23:00
And how much time I'm awake. and I've noticed that, you know,
23:03
I'm consistently only getting five to six hours of sleep, which is not healing.
23:07
You really need to get seven plus hours of sleep, especially if you're working out a lot.
23:11
So the brain cleans itself. Scientists have discovered a process called glymphatic
23:15
system. I talked about this a little bit earlier.
23:17
And that's when your brain sends out the cleaning crew, if you will.
23:21
It's like you got your own little cleanup crew, your own dump trucks,
23:24
and they remove the waste products that accumulate through the day in the brain. So poor sleep,
23:30
if you have brain fog is actually got too much waste
23:33
up there and at least a cognitive decline over time so
23:36
if you're having days where like oh this week has been terrible i'm
23:39
so exhausted it's because you're not sleeping well and
23:42
sleeping is just not quantity it's quality you need to have the deep sleep you
23:46
need to have the REM sleep rapid eye movement sleep you need to have even the
23:50
light sleep then you also get your hormones reset so during quality sleep if
23:54
you get into deep sleep and REM your growth hormone will reset your cortisol will decrease.
24:00
Leptin, ghrelin, and insulin also get reset.
24:03
And these hormones, they directly affect your weight, your hunger,
24:07
your recovery, and your energy.
24:09
So if you wake up puffy, it may be because you're not sleeping well.
24:12
You're not getting quality sleep. If you have an autoimmune,
24:15
sleep is even more important.
24:17
Because people with autoimmunes need extra sleep. They don't need less sleep.
24:20
So with an autoimmune, if you get quality sleep and consistently you're going
24:25
to have better immune function, It's going to decrease your inflammation and
24:29
your body is going to be able to recover and hopefully heal part of your autoimmune issues.
24:32
If you want to lose weight, if you're not sleeping well, ladies,
24:35
and your man's keeping you up, it's going to cause you to gain weight. If you're with a man that
24:40
you've gained weight while you're with them, it may be because you're not sleeping well with them.
24:43
And then maybe you do want to sleep in another room, but your poor sleep is
24:46
going to lead to cravings, emotional eating, hunger.
24:49
Many people try to lose weight. They focus on diet and exercise,
24:52
but they don't realize that sleep is the huge missing part.
24:56
You're not going to lose weight if you're not sleeping well.
24:58
You can't out-train chronic sleep.
25:00
I mean, the other day, I didn't sleep very well. I still went to the gym,
25:03
and I was lifting weights, and I only made it about halfway through the routine
25:06
before I felt like I was going to pass out.
25:08
And then I came back to take a quick nap, and I couldn't even sleep then because
25:12
my brain was still racing, which means I'm in chronic cortisol again.
25:15
I've got to resolve that in order to get some better sleep. So here are some
25:19
other ideas to help with your sleep, which I think are important.
25:23
If you can maintain a consistent bedtime, you're going to improve your sleep.
25:28
Your body loves routine. So if
25:29
you wake up, if you're going to bed every night, it'll say nine o'clock.
25:32
Now, I know a lot of people, they want to stay up till 10 or 11,
25:35
but I think nine o'clock is a great bedtime.
25:37
It's your call, but the sooner you go to bed, the more likely you're going to
25:41
get a better routine and better sleep. So try to go to bed.
25:45
And wake up at the same time as well. If you have to get up at 6 o'clock for
25:48
work and you're going to bed at 10 o'clock, you're not going to get your seven
25:51
hours in. The math doesn't work.
25:53
The math doesn't add up. That's only six hours.
25:55
So I would recommend getting to bed early, especially if you've been having sleep issues.
26:00
Taking it something to help you sleep the first few nights so you can get back into that routine.
26:05
And that will help as well. There's also blue light that can interfere with melatonin.
26:09
So if you're on your computer late at night, they have blue blocking glasses,
26:12
but I just think get off the computer late at night. at least an hour before
26:16
bed, because that decreases your melatonin production as well.
26:20
So try to get off the computer. If you're going to bed at nine,
26:22
don't get on the computer or even on the TV because there's some blue light
26:24
from that after, say, eight o'clock. Just say eight o'clock, all screens off.
26:29
And keep your bedtime bedroom cool.
26:32
Now, people have said that 65 to 69 or 70 is a good temperature.
26:37
You're going to have to see what works for you, but it needs to be a little
26:40
on the cooler side when you sleep because that also signals to your body that it's time to go to bed.
26:45
So sleeping in a cooler room, I know I used to love sleeping in a cold room
26:48
when I was a younger child with my grandmother.
26:50
Sleeping in the cold room makes you sleep really well. You might pass right
26:54
out. Now, you're going to sell me blankets, but also sleeping naked helps.
26:59
So if you sleep naked, your body adjusts to temperatures because sometimes people
27:02
put all these flannels on and or you're rolling around in clothes and the clothes
27:07
are restricting and or they get twisted around you.
27:10
So sometimes clothes, taking your clothes off if you can Sleep naked is a better way to go.
27:16
Honestly, it's up to you and your partner. I mean, that's a personal preference,
27:19
but I find sleeping naked is more freeing when you sleep.
27:22
And then limit alcohol before you go to bed. If you can fall asleep without
27:26
drinking, that's great.
27:27
Try to stop the alcohol before you go to bed because it interferes with your sleep.
27:31
You may sleep longer, but your quality is not so good. And the quality is what matters.
27:37
And then exercise daily. You got to work out daily. That helps with sleep as
27:41
well. Walking, swimming, weight training, yoga, all those things help.
27:44
High stress exercise does not. And I understand some people need to go run a
27:49
marathon, but don't do it before you go to bed because that's going to create cortisol increases.
27:53
And don't run a whole bunch. Don't have high intensity things before you go to bed.
27:58
Have unwinding things like yoga, or you could take a nice walk around the block
28:02
as the sun which also helps your body with the natural rhythms,
28:07
your natural circadian rhythm.
28:09
Get some morning sunlight. So when you wake up in the morning.
28:12
Your circadian rhythms regulate better if you can see the sun in the morning.
28:16
It helps improve sleep later in the evening.
28:19
I actually have a light that mirrors the sunlight that when I wake up,
28:24
even if I wake up at 5 a.m., I can turn it on while I'm working out,
28:27
and that helps me sleep better that night. You don't realize that it actually
28:31
impacts your night's sleep.
28:33
If there's one thing I want you to take away from this episode is that you have
28:36
more control than you think you have.
28:37
I know that a lot of times we think that things are out of our control,
28:42
that sleep is a luxury or it's not a luxury and that we are in control of everything
28:48
else, but we can't control our sleep. But we have more control than we know.
28:52
And sleep is a biological necessity.
28:55
You can buy supplements to help.
28:57
Magnesium helps, ladies. We did not talk about the supplements.
29:00
So magnesium glycinate will help.
29:03
There's different types of magnesium you can get. There's a.
29:07
I'll put some of these on my Amazon page as well. So there's Calm,
29:11
which is a really good one, and it will help you sleep at night.
29:15
You can also join a gym that will help you work out, hire coaches.
29:19
There is some melatonins you can get for sleep supplements.
29:23
There's Focus sleep supplements. It depends on what works for you, ladies. It really does.
29:27
You can hire a life coach. You can hire a coach at the gym. And then eat healthier, too.
29:32
I'm trying to help you develop a whole well-rounded you. Eating organic foods,
29:37
non-toxic, non-fried foods.
29:38
Because a lot of times people eat fried foods and then they get acid reflux
29:42
and that's going to disturb your sleep as well.
29:44
So eat organic. Try to stay away from the fried foods.
29:47
Stay away from the sugary drinks. If you're sleeping for four or five hours
29:51
a night and you wake up exhausted, you're going to be fighting an uphill battle.
29:55
It's got to be a full system reboot, if you will, in order to fix your sleep.
30:01
You've got to have good sleep support. You got to have healthy hormones.
30:05
And the hormones will adjust the more sleep you get. You're going to lose weight
30:09
as you get healthier and you sleep better.
30:13
You'll find the inflammation goes away. I find for me, I can drop a couple pounds,
30:17
three, four pounds when I sleep well.
30:19
And then my mind the next day is amazing and I get so much done.
30:23
And then I'm ready to go to sleep at night because I got so much done.
30:26
And it is a process. It's not a perfect fix right away. and there may be one
30:31
night a week you still have trouble sleeping. But once you get on the cycle,
30:35
you're going to feel better.
30:36
And this is also about disease prevention. If you had cancer or any type of chronic disease or
30:41
Any type of disease that came on, a lot of times sleep was part of the problem.
30:46
You weren't sleeping enough. Your heart needs it too.
30:48
Your heart needs more sleep to relax and recover. I know a lot of people are
30:52
in high-stress jobs, but you really have to make this a priority.
30:55
It has to be like one of your top priorities as far as your health goes.
30:58
And your longevity will matter. You can't just say, oh, I'm going to sleep when
31:02
I'm dead. I think that was a saying we had when we were growing up is I'll sleep
31:06
when I'm dead or I'll sleep later.
31:08
It doesn't work. You need the extra sleep to heal and to live longer.
31:14
And there are better relationships when you sleep, too. If you can develop better
31:18
sleep for you and better sleep for your partner, your relationship will thrive better.
31:21
And your quality of life will improve because you're going to be more on it.
31:25
You're going to get more stuff done during the day, and you feel better.
31:28
You're not going to be as puffy. You'll start maybe losing some weight.
31:32
And that's a way to transition into a better lifestyle overall. all.
31:37
If your partner snores heavily and is gasping for air there,
31:39
don't ignore it. I really think you need to get them to see a doctor right away.
31:43
Get them evaluated for sleep apnea and possibly sinus issues.
31:47
They may need to go through surgery. I don't know.
31:49
Every person's a little bit different. I did surgery and it's amazing how I don't sleep now.
31:53
But at the end of the day, the healthiest version of you isn't built in the
31:56
gym or the kitchen. It's built while you sleep.
32:00
That's when you lose your weight. That's when you recover. That's when you build
32:03
muscle tissue. That's when your body resets and gets rid of all the junk it doesn't need.
32:07
So I wanted to say thank you again for joining me at Diva Details.
32:11
We really truly enjoy our listeners' comments and hearing back from you.
32:15
So please like, subscribe, send us a reminder if you have any questions or share this with a friend.
32:21
But remember to protect your sleep, and your sleep will protect your health. This is Diva Media.
32:26
Until next time, keep learning, keep growing, and keep becoming the best version of yourself.
32:31
Have a wonderful, wonderful sleep. Take care.
32:35
Thanks for tuning in. Like, subscribe, and drop a comment. We love hearing from you.
32:51
Diva Details podcast and website are intended solely for informational and entertainment
32:53
purposes. The content provided does not constitute professional,
32:56
medical, financial, or legal advice.
32:57
We are not licensed medical practitioners, financial advisors,
32:59
or legal professionals.
32:59
Always consult with a qualified healthcare provider for medical advice,
33:01
diagnosis, or treatment.
33:02
Any financial topics discussed are based on personal opinions and experience
33:04
and should not be considered professional advice.
33:06
The content provided does not constitute legal advice. The Diva Details and
33:08
its affiliate contributor and guests are not liable for any losses or damages
33:10
arising from the use of our content.
33:11
The opinions expressed in the podcast are solely those of the speakers and do
33:13
not necessarily reflect the views of any affiliated organization, sponsors, or partners.
33:16
All facts discussed in the podcast are researched and accurate to the best of
33:18
our knowledge at the time of recording. information may change over time no
33:20
guarantees are made regarding the accuracy completeness or reliability of any
33:22
statements or opinions presented it is a responsibility of the listener to verify
33:24
any and all facts that may influence their decision this podcast is for information
33:26
and entertainment purposes only and should not be considered professional advice.