Life Strength Fitness
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Deep Sleep

Sleep deep for fat loss, longevity, energy, and to reclaim your health

During deep sleep blood flow is directed away from the brain and towards the muscles, restoring physical energy for the next day. Adaptive hormones flow at peak levels, and fats/protein are synthesized efficiently, thereby repairing and replenishing muscles, organs, and bones. All of your insulin is manufactured during this stage of sleep that your body will use to have good blood sugar control tomorrow. 

The majority of your deep sleep happens in the first ⅓ of the night, with the largest surge of growth hormone/fat burning occurring in the first sleep cycle (90 minutes), so it's critical to get to sleep on time. 

You’ll miss that surge if you don’t consistently go to bed at the same time every night. You have a small cushion that maxes out at 30 minutes so you don’t have to go to sleep exactly at the same time every night. Important to note that getting to bed later than normal results in higher blood sugar levels after meals the following day, resulting in some of the short term deficits of deep sleep listed below. 

For every hour that you stay awake past your body’s established bedtime (14-16 hours after you reset your circadian clocks) it will take 1 day to catch back up. This means that if you stay up for an extra 2 hours one night watching a show, socializing, traveling, etc. it will negatively impact your sleep quality and quantity for 2 additional days. 

When you should ideally go to sleep and wake up for optimal energy, productivity, and health is genetically determined

You can click here to take a short questionnaire to figure out what sleep type you are. 

The 5 sleep types should go to bed and wake up at the following times:

Definite Morning 8pm-4:30am

Moderate Morning 9pm-6am

Intermediate 11pm-7:30am

Moderate Evening 12:30am-9am

Definite Evening 2:30am-10:30am

Getting 1.5 hours or more of deep sleep will give you the following benefits:

  • Increase/replenish your fat burning hormones to get tapped into the following day 

  • Helps you keep your blood sugar low the next day 

  • Feel full sooner

  • Feel hungry less

  • Live longer

  • Have more energy

  • Have healthier looking skin

  • Efficiently recover and heal abnormal muscle tension 

  • Adapt your muscles from structured exercise 

  • Flush out beta amyloid and tau protein toxins from your brain improving your mental sharpness and reducing your risk of alzheimer’s

1-2 days of sub-optimal deep sleep will lead to the following:

  • Weaken your immune system

  • Higher than normal blood sugar levels after every meal

  • High blood pressure 

  • Fat gain 

  • Reduce fat loss effectiveness

  • Low Energy

  • Skin Issues

  • Don’t make improvements from your structured exercise programs

12+ week deficit of deep sleep will lead to the following: 

  • Muscles are sore all of the time

  • Excessive muscle tension

  • Targeted muscle aches/numbness/tingly/spasms/shooting pain

  • Poor posture

  • Headaches/migraines

  • Chronic Fatigue Syndrome

  • Type II diabetes

  • Dementia/Alzheimers

  • Cancer

What are some action steps that help you get more deep sleep?

Next Steps

Click Here to Schedule a Lifestyle Coaching Session

-When you get near the end of scheduling this click “redeem coupon, package, or gift certificate” button (located above pay now)

-type in your package code and click apply

-then click the reserve button

References

Huberman, A., & Walker, M. (2024, April 3). Matt Walker: The biology of sleep and your unique sleep needs. other. Retrieved May 3, 2024, from https://www.hubermanlab.com/episode/guest-series-dr-matthew-walker-the-biology-of-sleep-your-unique-sleep-needs. 

Panda, S. (2018) The circadian code: Lose weight, supercharge your energy, and sleep well every night. London: Vermilion