Poor Sleep is Wrecking Your Potential, And How to Fix it Fast

Poor sleep is wrecking your potential. (seriously)

Hey you.

Yeah you.

I see you getting after it.

I see you having big goals & expansive dreams.

I see your desire to maximize every area of your life.

To build a thriving career...

To create a level 10 love life...

To have a life filled with passion and adventure...

We all wish to be limitless, and show up to give all that is necessary to make that happen....

Yet here's the thing...

Energy, aka focus/drive/creativity/willpower is a limited resource.

As a human, you have a battery. Even David Goggin's was relegated to bed rest for 6 months once his body eventually gave out from his consistent 100 mile runs.

The secret to getting what you want in life is not about working harder, it is in recovering smarter.

Let me say that again.

The quality of energy you bring to your life will determine your outcomes, not solely the number of 'reps' you put in.

The sad fact is that only roughly 30% of adults are getting the recommended 7.5-9 hours of sleep per night.

Why is sleep so important?

Muscle and brain cell regeneration does not occur effectively without proper sleep.

When the body is turned off, the brain is able flush out toxic chemicals.

While you sleep your glymphatic system becomes active. This is a drainage network in your brain and spinal cord. Just as your muscles and other tissues accumulate metabolic and inflammatory byproducts from normal daily function, your CNS can accumulate byproducts and even toxins that if not removed by the glymphatic system can result in a state of neurotoxicity.

One of these compounds is beta-amyloid, which is found in a high concentration in Alzheimer patients.

What to minimize your risk of brain disease later in life?

Get quality sleep.

Memory Consolidation

Sleep allows your brain to convert your short term memory (all the things that happened during the day) into long term memory (your ever evolving understanding of who you are, how the world works, and how the two interrelate).

If these two processes don't run consistently, your mind will become stuffed with the cellular garbage and you run out of space for memories.

Ever feel like your brain resembles a computer with 1,000 tabs open? This is often a cause of exactly that.

Brain Cell Re-generation

As we sleep our brain releases melatonin, which leads to the release of a protein called prolactin. This increases the recycling, renewal, and creation of new cells. It also promotes the release of growth hormone.

Effects of Poor Sleep

Without proper sleep, nearly every function of your body that is governed by your central nervous system is affected.

Levels of cortisol, epinephrine, norepinephrine, and dopamine increase, resulting in an overstimulated sympathetic nervous system (aka high stress, anxiety & potentially depcression).

This causes elevated heart rate, and poor recovery processes such as muscle protein synthesis and digestion, and reduced amounts of growth hormone and testosterone.

You also become less sensitive to insulin, which results in poor blood sugar regulation, increased cravings and weight gain.

Lack of sleep creates increased psychological stress and have increased risk of suffering from anxiety and depression.

Lack of sleep dramatically affects immune system function.

There was a study done on rats (which was not very humane, truthfully) that shocked rats awake the minute they were about to fall asleep. Most rats died within 3 weeks, most due to bacteria infections from weakened immune function.

If you often find yourself with a cold, the flu, taking sick days or sadly sniffling through a day at the office... better consistent sleep might just be your best friend.

How do we get proper neural repair?

Just taking lazy day of Netflix on the couch will not suffice. Your brain must be entirely shut off for your neurons to recover. 

What happens when we DO get quality sleep?

• Muscles heal, repair, and grow efficiently

• Adrenal function improves (aka your ability to withstand stress)

• Liver detoxification

• Improved immune system function

• Increased mood, energy, confidence & creativity

6 Tips for Bouncing Back from Poor Night of Sleep

1. Hydrate or die-drate

Our blood carries oxygen & nutrients to our organs for proper function of the entire human body. Each cell in the human body is about 70% water, so as such, we need to be drinking up to 100 oz of water per day.

Consuming water with trace mineral drops and/or quality sea salt will increase the absorption of water into the cells, and replenish vital minerals that the body needs to function at it's highest levels.

As such, being well-hydrated improves sleep quality, cognition, and mood.

2. Caffeinate smart

You may get an urge to guzzle down a few Monster Energies... but before you do so, consider sticking to 1-2 cups of coffee. This should be enough to keep the wheels turning, without further stimulating an already over-taxed nervous system. If you consume an excess of caffeine, you'll likely compromise your coming nights sleep, which will dig you an even deeper hole.

Limiting yourself to under 200mg of caffeine (none after 3pm) will keep anxiety low, and ensure you get the restful sleep you need to reset your body and energy levels for the coming day.

3. Move your body

Studies show that getting in the sun early, with some light aerobic exercise will realign your circadian rhythm and eliminate some of your sleep deprived anxiety by relaxing your nervous system (if you do it fasted, it will enhance your fat burning capabilities for the rest of the day).

Don't over-do it though. Give yoru body the rest it needs, and focus on light activities such as walking or yoga.

4. Box breathing

Deep diaphramatic breathing is the quickest, most potent tool I have ever found to transition from a stressed out state, to a parasympathetic (relaxed) state. Personally, I like to start my day with a 20 minute walk/yoga combo outside in which I listen to this Box Breathing audio on Youtube.

Box breathing not only relaxes me in the moment, it creates a baseline for my breathing pattern that I am much more likely to return to throughout the day as I encounter various work/life stressors.

5. Eat Right

After a poor night of sleep, ghrelin, the hormone for hunger, is high. Simultaneously, your levels of leptin, the satiety hormone, will be low.

In this state you are more prone to cravings, so it's important not to eat meals composed of high carb & high fat which will make you more tired.

Eat things that achieve a slow, steady burn of energy (aka high protein, low fat, low glycemic). Another benefit of protein is that it promotes production of orexin - a hormone that keeps you awake and alert.

6. Take a nap

Studies show that a well timed 30 minute nap (between 11am-3pm) can give you an entire REM cycle of rest and recovery. Napping during the day is a great way to reset your brain, allow it to flush toxins, and do it's necessary repair so that you return for a productive and hopefully much more joy-filled afternoon.

If you're suffering from poor sleep quality, test these out and let me know how it goes. Anything you would add? Send me a message at delaney@https://elv8life.com - I'd love to hear from you.

Have a friend who would love this message? Do them a favor and forward it there way.

With Love & Gratitude,

Delaney McGuire