What Happens after 2 Weeks of Poor Sleep

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let’s talk about what would happen if you had poor sleep for 14 days i’m talking about like less than six hours and you had crappy sleep now i do want to say some people can get away with less sleep but the majority of us need at least seven to eight hours so what actually happens over time if you’re sleep deprived well i think this might shock you because what you have to realize every single cell in your body is connected to this internal clock that controls your circadian rhythms so let’s go through this first of all you’re going to be tired right you’re going to have chronic fatigue you’re not going to have the energy then your cognitive function will definitely suffer your memory is not going to be that great you’re going to lose creativity imagination coming up with good ideas i know with myself i need a really good night’s sleep to constantly come up with these wonderful videos that i’m doing for you and then you have focus and concentration are going to be off so you’ll have brain fog your mood will suffer okay you’re going to have more anxiety more depression more irritability you’re going to have more overall stress in other words you’re not going to be a happy camper all right your heart is greatly influenced by your sleep the risk for getting a heart attack goes up the risk of getting a stroke goes up people tend to have more high blood pressure when they’re not sleeping so if you think about it the heart has to constantly pump 24 7. it doesn’t have a chance of sleep unless when you’re sleeping it can rest a little bit but when you’re going through the day and you’re exercising or going through stress that is more strain in the heart so at the very least it needs a good night rest to recoup and recover your hormones the endocrine system is greatly influenced by your sleep cycles testosterone libido is negatively affected by poor sleep infertility is another issue if you have poor sleep if you don’t sleep that well your inflammation goes up you might have more pain you get worsened blood sugars okay because the cortisol that increases when you’re not sleeping the stress hormone is a glucocorticoid so your body starts making more sugar even when you’re not eating it so you start to have worsen blood sugars that’s going to lead to more weight gain people don’t realize that the majority of fat that you they burn is at night when they’re sleeping okay if you’re not sleeping guess what you’re not going to lose weight and you could potentially gain weight your immune system is highly influenced by the quality of sleep people that don’t sleep are more susceptible to getting infections because they have a weakened immune system but other than these minor complications it probably is not going to affect you that bad now let’s talk about what can you do if you have poor sleep well there’s a lot of different factors i’m going to cover all of them in this video you do need this thing called oxygen when you sleep okay now if you have sleep apnea that is a problem with insulin resistance and if you don’t know what i’m talking about i’m going to put a link down below of how to fix insulin resistance there are several plants that produce a lot of oxygen that can help you sleep and give you more oxygen one is pothos which i think is called devil’s ivy and the other is peace lily you can keep these in your room and they’ll produce more oxygen for you so you can sleep better this is one reason why people tend to sleep better with the window open but oxygen is very important especially when you’re sleeping now is light important when you’re sleeping well you want no lights when you’re sleeping and unfortunately we have lights 24 7. and if you live in the city you have more lights and people don’t go to bed when it gets dark out at night in fact a lot of times they’ll go to bed at midnight if you think about what is midnight it’s the middle of the night it’s not the beginning of the night it’s the middle of the night so it’s very important not to wait till midnight i know with myself if i go past midnight then i have to literally wait like 90 minutes before i can get get into a deep sleep because of the circadian waves i go to bed between 9 30 and sometimes 10 30 at the very latest but light is a very huge factor okay especially blue light now a lot of the lights in your house have blue light in them as well as your computer screens your cell phone and that blue light inhibits melatonin now red light or infrared light increases melatonin so if you are using incandescent lights in your house that’s a very very good thing because that will give off a lot of infrared or your fireplace will give up infrared candles are infrared a fire and a campfire will give off infrared which is all really good to build up melatonin which can then help you sleep at night what’s interesting about melatonin is that it doesn’t necessarily cause sleepiness but it is involved in the circadian rhythms and you need enough of it to be able to get into this this sleep cycle but apparently when people take it during the day they usually don’t get tired however there are exceptions including myself if i took melatonin i would probably want to take a nap so blue light inhibits melatonin and messes up your sleep and red light or infrared enhances your sleep because it increases melatonin i personally wear a little mask when i go to bed because i don’t want to have any light and i really make sure that my room is dark right before bed because the less that you’re going to be tired and be able to drift off into that wonderful sleep that you need now what about temperature that’s very important as well you want your room to be on the cooler side between 64 and 68 degrees fahrenheit okay you can do the conversions for celsius but the point is that your body tends to sleep better when it’s cooler versus when the room is hot i remember in college my air conditioner broke down and it was in the middle of summer and i did not sleep one minute it was literally torture because it was so hot outside and in my little tiny apartment which was an attic by the way all right what about liquids should you drink right before bed well not if you have a problem urinating okay through the night i recommend try to get most of your water um right around dinner time and not pass that and that way you can avoid getting up to the night if you have a problem getting up to the night like some people do there’s a great solution for that it’s fixing your insulin resistance i will put that link down below but if you’re getting up 10 times a night that’s going to mess up your sleep all right what about if you have pain or inflammation like in your back and you’re trying to sleep well the solution for that is usually vitamin d3 and you want to take about 10 000 international units before bed and that should usually handle any type of lower back pain that’s occurring and vitamin d in general for most people before bed will help them sleep now i will say there are certain people that it doesn’t work on so you might want to test it out now what about noise well i wear earplugs okay because i am a light sleeper probably this stemmed from being in basic training and being rudely awakened at four o’clock in the morning for three months but noise is a big factor some people can’t wear earplugs i can and it seems to work what about thinking and solving problems what do you do about that well a really good solution would be to take vitamin b1 that helps to turn that off and that can help you drift off into a better sleep now one thing that i do which actually helps me too is um i’m constantly involved with many different projects and i have to do lists and i found it’s very very important especially before bed to write all these things down on a piece of paper that i have to do the next day but i kind of work it like this i don’