by Tony Gjokaj August 21, 2020 3 min read
According to the CDC, one-third of US adults don't get enough sleep in their lives. As a result, we encounter a lot of health issues with not just physical health, but mental health as well.
Sleep plays a large role in mental health. In fact, poor sleep can lead to issues with depression, anxiety, stress, and more.
One of the biggest challenges in my early teens was the inability to fall asleep. I had issues with insomnia and depression, which also impeded my sleep.
In this post, we are going to dive into how sleep affects our mind and body.
Let's dive in!
There is an inverse relationship when it comes to sleep and depression. With symptoms of depression, it is difficult to sleep... and sleep-deprivation has been shown to cause depression.
We have to think of sleep as restorative. It takes out the waste our brains accumulate and help us recover.
Anxiety is a huge issue that a lot of us are encountering today. Among most 18 to 25-year olds, more than half encounter anxiety challenges. In addition, most 18 to 25-year olds are also sleep deprived... and there is a correlation between the two.
According to one study, poor sleep has a correlation with anxiety disorders. I can attest to this from my teenage years, where most of my anxiety and depression was because I did not sleep well.
Most of my friends and people I previously coached in exercise dealt with anxiety issues as a result of their 5-6 hours of sleep.
When you aren't getting enough sleep, your stress and fatigue levels elevate. In fact, poor sleep makes it more difficult to manage or cope with stress.
On average, adults who sleep fewer than 8 hours report higher levels of stress (compared to others who sleep 8 hours).
According to various studies, poor sleep has a large connection to weight gain and obesity. This is because when we are sleep-deprived, ghrelin (our appetite hormone) spikes and leptin (our appetite suppressor) decreases.
Our bodies start to crave more high-calorie fatty foods to satiate our appetite. However, calorie-dense foods are difficult to satiate appetite with, so we tend to overconsume calories as a result. In fact, according to one meta-analysis, sleep-deprived individuals consumed on average 385 extra calories.
This is why it's super important to optimize your sleep, and if you're not... you're missing a potential weight loss opportunity.
Most of these issues have an inverse relationship with sleep, where you have trouble getting enough sleep when you encounter anxiety or depression. The only solution is to build sleep pressure so that you allow yourself to get well-needed sleep.
Here are six ways to improve your sleep and build sleep pressure with lifestyle changes:
Making good lifestyle changes will help with your sleep, but always seek help from a professional if you continue to struggle with proper sleep.
Thanks for reading Reforged Legion!
Any questions or comments? Throw them below or email me at email@example.com!
Tony is the Owner of Reforged. He is a PN1 Certified Nutrition Coach and has been in the fitness space for over a decade. His goal is to help millions exercise their way out of depression and anxiety.
by Tony Gjokaj November 16, 2023 2 min read
I have been reading quite a few articles surrounding depression and its connection to lifestyle habits.
In recent years, scientists have started to discover that depression is not just a "chemical imbalance".
It's much more complex than that, and a lot of evidence is pointing towards positive habits helping to alleviate or reduce the risk of depression.
by Tony Gjokaj November 14, 2023 3 min read
Insomnia is a common sleep disorder that affects millions of people worldwide.
It is characterized by difficulty falling asleep, staying asleep, or both, despite the opportunity for adequate sleep.
This can lead to decreased energy levels, mood disturbances, decreased performance at work or school, and can negatively impact overall health and quality of life.
If you're tossing and turning at night, you're not alone.
In this post, we are going to go over the 5 natural ways to ease insomnia.
Let's dive in!
by Tony Gjokaj September 18, 2023 3 min read
Magnesium is an essential mineral that plays a vital role in many bodily functions, including muscle and nerve function, blood sugar regulation, and bone health.
Despite its importance, many people do not get enough magnesium from their diets alone.
This is where supplements like magnesium glycinate can be helpful.
Magnesium glycinate is a highly bioavailable form of magnesium that is easily absorbed by the body and has several potential health benefits.
In this post, we'll explore the benefits of magnesium glycinate and why it may be a valuable addition to your overall health and wellness plan.
Let's dive in!