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KEY POINTS:

1. Sleep affects what and how much you eat. The worse you sleep, the more likely you are to go for that unhealthy snack. This is because sleep helps regulate the amount of leptin and ghrelin in your body, which are the hormones that control and manage your appetite and satiety.

2. People who sleep less than six hours per night have almost double the risk of obesity compared to those who sleep six hours or more. Lack of sleep also disrupts insulin metabolism, which can lead to Type 2 diabetes. 

3. Sleeping well helps us to manage our appetite, avoid cravings for sugar and high fat foods, and improve our body composition. 

We are in the midst of a worldwide obesity epidemic. We are also sleeping less than we ever have in history. Amazingly, those two problems are connected. People who sleep less than six hours per night have almost double the risk of obesity compared to those who sleep six hours or more. The Canadian Obesity Network recently added sleep as one of its top recommendations.

Sleep helps regulate the amount of leptin and ghrelin in your body. Those are hormones that help to control and manage your appetite and satiety. So if you sleep better, you’re better able to avoid cravings for sugar and high fat foods.

But wait, there’s more!

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Lack of sleep also disrupts insulin metabolism, which can lead to Type 2 diabetes. Recent research published in the Annals of Internal Medicine by Dr. Matthew Brady and his team showed that after four nights of sleeping four and a half hours each night, the fat cells of the participants acted like the cells of people with full-blown Type 2 diabetes. What that means is that the fat cells became insensitive to insulin. Total body insulin response decreased 16% and fat cell response decreased 30%.

The bottom line: only a short period of sleeplessness changes the metabolism of your cells – as if you have Type 2 diabetes. That’s really not good.

Slow down, do less, sleep more – it’s not only possible, it’s a requirement of a high-performance life. Sleeping well will help you manage your appetite and improve your body composition (more muscle, less fat).

A great biohack for using nutrition to sleep better and vice versa is to have a small protein snack right before you fall asleep. Research has shown that protein ingestion before sleep improves protein synthesis (building muscles) by about 22% when compared to a placebo pre-bed snack.

Today’s Habit: Be consistent

How are you doing? You might be finding it difficult to go to bed and wake up around the same time every day. That’s okay! As you continue to practice this habit, it will become part of your regular routine. Let’s continue with this same habit for the next week. Try and go to bed and wake up around the same time every day. Remember, you don’t have to be perfect. If you have one bad day, it’s no big deal. It’s all about making consistent changes, 1% at a time. Keep it up!



The information and advice provided in this program is intended to assist you with improving your performance, as well as your general health. It is not intended and should not be used in place of advice from your own physician or for treatment or diagnosis of any specific health issue. By participating in this program you acknowledge that undertaking any new health, diet and/or exercise regime involves certain inherent risks, that you assume such risks, and that you release The Wells Group Inc. from any responsibility or claim relating to such participation.