In this episode, Dr. Lisa and Dr. Toni provide some updated info you need to know about sleep, especially if your sleep has been impacted by perimenopause and the pandemic. Want to stop gaining weight and craving carbs and sugar? Want more energy and better moods? Want to lower your risk of cancer, dementia and diabetes? Don’t wait to sleep when you’re dead!

Did you know?

2/3 of people in developed nations fail to sleep at least 8 hours a night!

Why do you need to get a good night’s sleep?

Research shows that the less sleep you get, the shorter your life.

You can’t make up for a poor night’s sleep by sleeping more the next night. 

As you age, your sleep can be more fragile and sensitive than when you’re younger.

Insufficient or poor sleep can:

* Double your risk of cardiovascular disease* 24% increase in heart attacks after lose an hour with daylight savings time change in spring * Make otherwise healthy people appear prediabetic on blood tests (even just after a few nights of poor sleep)* Contribute to weight gain* crave more simple carbs and sugar* insulin increases, can lead to insulin resistance* it takes 40% longer to regulate your blood sugar after a high carb meal* lowers leptin and increases ghrelin, impacting your appetite* 4-5 hours of sleep a night can increase daily calorie intake by 300 and contribute to gaining an extra 10-15 pounds over a year* Reduce your cognition or ability to think and problem solve* Put your body in fight or flight mode* cortisol increases which can make it more difficult to sleep, can become a vicious cycle due to overactivity of stress response pathway in brain* Double your risk of getting cancer when you get less than 6 hours sleep a night* Make you more likely to catch viruses such as the common cold* Cause your amygdala to be more activated, so you are more emotionally reactive* Reduce the work of your glymphatic system to clear out amyloid plaques and prevent dementia* even after 1 night of 4 hours sleep, more amyloid plaque in your brain is possible* Cause more accidents from drowsy driving than drugs and alcohol* Less than 5 hours sleep makes you 3 times more likely to crash your car

What can you do if your sleep is interrupted?

There is a time and a place for napping for sleep deprived moms. 

A research study by NASA in 1990s showed that even 26 min naps increased alertness by 50% and increased performance on a task by 34%

What is a good night’s sleep?

* Adults: 7 to 9 hours a night * Total sleep time, not just your time in bed* Fall asleep within 20 minutes* Wake up zero to several times a night with the ability to fall back asleep easily* Wake before alarm* Optimal bedtime depends on which chronotype you are* 40% of people are morning types or morning larks* 30% are evening types or night owls* 30% fall somewhere in between

Signs you are not getting enough sleep:

1. After waking up in the morning, could you fall back asleep at 10 or 11 am?

2. Can you function optimally without caffeine before noon?

3. Do you need your alarm to wake up?

What controls sleep?

* Circadian clock: your inner time-keeper, which is temperature and enzyme dependent* Cortisol - regulates metabolism, blood sugar and inflammation* supports memory, salt/water balance, blood pressure, immune response and more* Helps body respond to stress* Melatonin - made in pineal gland* Darkness triggers release* Daylight stops release* Supports sleep and detoxification* Promotes bone health...