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episode #363

Understanding the Role of Hormones in Sleep

June 10, 2024 in Podcast

Intro

Missing out on sleep can disrupt hormone balance and lead to various health issues. Hormones regulate essential bodily functions such as metabolism, growth, and mood.

Sleep and circadian rhythm have a profound impact on hormone functions. Melatonin, cortisol, growth hormone, leptin, ghrelin, and testosterone are key hormones affected by sleep.

Tips for improving sleep quality include:

  • sticking to a consistent sleep schedule,
  • creating a comfortable sleep environment,
  • avoiding caffeine and heavy meals before bed,
  • practicing a bedtime routine,
  • limiting screen time,
  • managing stress, and
  • exercising
Prioritizing sleep can lead to better hormone regulation, thereby improving various bodily functions and enhancing your well-being. Make quality sleep a cornerstone of your health strategy to optimize your body's performance and resilience!



Brian (1s):

Hello and welcome to the GETLEAN and Eat Clean podcast. My name is Brian Gryn. I'm a certified health coach, trainer and author, and this podcast is for middle aged men and women looking to optimize their health and get their bodies back to what it once was 10 to 15 years ago. I will give you simple, actionable items to get long term sustainable results. Thanks for listening and enjoy the show.

Brian (32s):

Did you know that missing out on just a few hours of sleep could be the reason you're feeling moody, gaining weight, or struggling with low energy? It all comes down to your hormones. In this video, you're gonna learn surprising ways your sleep habits could be throwing your hormones and your entire health into chaos. You'll find out how a good night's sleep can transform your metabolism, boost your mood, and even protect you from chronic disease. Finally, I'm gonna share some tips that I swear by and that I use for all my clients to increase the chances of a quality good night's rest so you can perform at your best the next day and beyond. Now, quality sleep is crucial for optimizing your health for many reasons, particularly due to its significant road in regulating hormones.

Brian (1m 18s):

These chemical messengers control almost everything in your body. They influence your mood, metabolism, energy levels, and immune system. When your hormones are out of balance due to inadequate sleep, it can have a ripple effect on your entire health. Hormones play a critical role in maintaining what's called homeostasis or balance within your body. They work together to regulate essential bodily functions such as metabolism, growth, and development, along with reproductive processes. When our hormones are imbalanced, it can lead to various health issues such as weight gain, mood swings, low libido, and even chronic diseases like diabetes and depression.

Brian (2m 2s):

Hormones are chemical messengers that regulate processes, systems, and functions throughout the body released through the endocrine system. They're responsible for metabolism, growth and development, mood, sleep, wake cycle, blood pressure, and reproduction. Now, Sleep and circadian rhythm have a profound impact on hormone functions and vice versa. Some hormones are released during deep sleep while others depend on sleep, timing and quality for their production. Quality. Sleep is essential for regulating critical hormones, Melatonin, cortisol, growth hormone, leptin, ghrelin, and testosterone.

Brian (2m 44s):

Now, Melatonin, also known as the sleep hormone, is produced by the penal gland. It plays a vital role in your circadian rhythm and your sleep cycle. It serves as a cue to your biological clock that the highest Melatonin levels are released at night. Now, exposure to light will decrease your Melatonin secretion, which can make it difficult to fall asleep and reduce overall quality of sleep. Nex is cortisol, also known as the stress hormone. It's produced by the adrenal glands. It plays an essential role in regulating stress response, metabolism, blood sugar levels, and reducing inflammation.

Brian (3m 25s):

Cortisol production follows a 24 hour circadian rhythm. It peaks in the morning and its lowest overnight. Poor sleep can increase cortisol production, leading to disruption of sleep, a decrease of deep sleep, and even insomnia. Next, human growth hormone is produced by the pituitary gland. It is crucial for protein production, muscle development, and metabolism. Growth hormone and secretion increases during sleep, so sleep loss or poor sleep will reduce growth hormone levels. Deficient growth hormone levels in adults can increase body fat, heart disease, risk, and weaken the heart muscles and bones.

Brian (4m 10s):

Next, leptin and grillin, also known as hunger, hormones, control appetite, leptin regulates energy balance, and inhibits hunger. While ghrelin increases appetite and fat storage, adequate sleep helps your body properly regulate these hormones. Poor sleep leads to an imbalance suppressing leptin levels and increasing ghrelin, which disrupts appetite and food intake leading to increased hunger and reduced feelings of fullness. I'm sure we've all had those days where we've had a long night and a bad night's sleep, and the next day we just feel like we can eat the entire day away. Next is testosterone.

Brian (4m 49s):

Testosterone is essential for fertility and sperm production in males and affect sex, drive muscle and bone strength in both sexes. It follows a natural circadian rhythm facilitated by sleep in males. Low testosterone can cause sleep issues such as difficulty falling and staying asleep. Meanwhile, sleep loss can reduce normal testosterone production. Now I'm gonna give you some tips to improving overall sleep quality. Number one, stick to a consistent sleep schedule by going to bed and waking up at the same time. Typically, I try to go to bed between 10 and 10 30 and up around 6, 6 30 to take my dogs for a nice long walk.

Brian (5m 34s):

Next is creating a comfortable sleep environment that is dark, quiet, and cool. My wife and I try to sleep in an environment that's about 65 degrees Fahrenheit and we keep it nice and dark. Next, avoid caffeine, alcohol, and heavy meals close to bedtime. Typically, I would say try to keep your last meal about three to four hours before bedtime to give yourself sufficient time to digest. Even going for a walk will help as well and help regulate your blood sugar levels. Next, develop a relaxing bedtime routine that helps you unwind before bed, such as reading or taking a bath. I typically like to read about 15 to 20 minutes before I go to sleep.

Brian (6m 15s):

Next, limit screen time before bed as the blue light emits from electronic devices can suppress Melatonin production. If you do have to look at a screen, try using some blue light blocking glasses. These are my daytime ones. I also have orange tinted nighttime blue light blocking glasses. Consider practicing some stress reducing techniques like meditation or deep breathing before bed. Sometimes I'll even do a 10 minute meditation myself or with my wife just before bed. It's a definitely a great way to wind down. Next, consider using a white noise machine or even air plugs to block out external noises that may disrupt your sleep.

Brian (6m 57s):

Lastly, I just wanna touch on exercise and its importance and its impact on sleep. Exercise offers numerous sleep related benefits, including reducing stress levels, improving sleep onset, and helping you get in a deeper sleep. To conclude quality sleep's essential for optimizing your health through the regulation of hormones. Understanding the role of hormones and their relationship to sleep can help you prioritize and improve your sleep habits. By making small changes to your daily routine, you can ensure better hormonal balance and overall wellbeing. Remember, a good night's rest is one of the most powerful tools for achieving optimal health, so make sure to give yourself the gift of a quality night's sleep and it's time to put these tips into practice and start reaping the benefits that come from a good night's rest.

Brian (7m 50s):

I appreciate you listening. If you have any questions, feel free to email me, Brian at Brian Gryn dot com, and I look forward to talking with you on Friday with another great interview. Have a great day.

Brian (8m 2s):

Thanks for listening to the GETLEAN e Clean podcast. I understand there are millions of other podcasts out there and you've chosen to listen to mine and I appreciate that. Check out the show notes@brianghrelin.com for everything that was mentioned in this episode. Feel free to subscribe to the podcast and share it with a friend or family member that's looking to get their body back to what it once was. Thanks again and have a great day.

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