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so I wanted to talk about the topic of

sleep and certain things that may

indicate that you’re not getting enough

sleep and there’s a lot of people out

there who think they’re getting enough

sleep but in reality they’re not really

getting enough sleep or the quality of

sleep so here are some other factors

that may indicate that you need better

sleep or a longer sleep number one

losing your creativity so at one time

maybe you had this incredible

imagination and creativity and now you

just lost it you just don’t have that so

that would be one factor number two

you’re losing your ability to focus and

follow through your attention is kind of

stuck over here over here over here

you’re excessively thinking all the time

so your focus is not long-lasting okay

this is gonna affect your ability to get

things done

despite thinking a lot okay which is

completely non-productive sometimes

number three you’re losing that

sharpness in problem-solving and

learning now you might have all these

problems in your mind constantly but

you’re having a hard time completing

problems learning about problems and

this is also related with creativity and

imagination because you need creativity

when you solve problems to come up with

bright ideas so they are related so when

you’re tired because you haven’t slept

your ability to solve problems goes down

despite the excessive thinking about the

problems going on in your mind 24/7

while you’re trying to sleep all right

number four afternoon tiredness so let’s

say it’s three o’clock four o’clock and

you’re you’re just ready for a nap

okay now some people say that if you

sleep poorly you can’t make it up with a

nap I disagree I believe that you can

make it up if you take a nap or multiple

naps if you’re not sleeping at night

because I’ve talked with hundreds of

people who’ve done that and they

actually do very well next one is

increase appetite sometimes when people

are tired they tend to eat to get energy

okay so and it is true that when you’re

tired your insulin does go up and your

blood Sugar’s go down and you are more

hungry this is why a lack of sleep can

increase even your risk for becoming a

diabetic because it worsens insulin

resistance so that’s is why people maybe

might snack more than they should

because they’re tired all right next one

is anxiety this is because when you

don’t sleep you have a spike in cortisol

cortisol is an adrenal stress hormone

and when cortisol increases too much you

get the sensation of anxiety nervous

can’t relax kind of fearful sometimes

even panic attacks okay this could be

related to a lack of sleep when you’re

really well rested normally you don’t

have anxiety and by the way the B

vitamins really help in this especially

if you’re taking a nutritional yeast

okay number seven depressed it’s very

difficult to be depressed if you have

lots of energy and you slept well but

when you’re tired it’s very easy to get

depressed and sometimes that depression

is not even depression it’s physical

tiredness and exhaustion so you want to

differentiate am I depressed or am I

just tired

maybe you just need to sleep poor sleep

also can’t like I said before increased

your risk of getting pre-diabetes I mean

did you realize this connection there’s

an interesting study of people getting

four hours of sleep for six days in a

row and becoming a pre-diabetic now it’s

only temporary but the point is that

lack of sleep really destroys your blood

Sugar’s so if you’re trying to get into

ketosis make sure your sleeping is a

really important point also your sleep

affects your immune system people that

don’t sleep tend to get sick more often

like I said it increases cortisol so

it’s going to increase stress cortisol

also breaks down muscle protein and

turns that into sugar this is called

gluconeogenesis so it speeds up that

process this is why people have too much

stress or too much cortisol or even from

taking too much prednisone one of the

side effects which is a synthetic type

of cortisol the side effects are belly

fat so too much cortisol can

to weight gain just from lack of sleep

interesting and by the way you burn most

of the fat while you’re sleeping if

you’re sleeping also a poor sleep can

increase the risk of heart problems

especially if you’re exercising too

intensely okay so if you’re doing a

marathon or you doing something CrossFit

and you’re not sleeping very bad idea

for the heart it can increase your risk

of getting a heart attack so the days

that you don’t sleep do the long walks

go light don’t do the hard core exercise

I would only do the intense exercise if

you had a good night’s sleep

and lastly poor sleep can lower your IQ

and that can affect your ability to

problem-solve big time so we need

between six and a half and seven and a

half hours of sleep if it’s quality if

it’s not quality if it’s light if it’s

not deep you’re gonna need a lot more

hours maybe eight or nine hours so for

those of you that think you might have a

sleep problem I put some excellent

videos down below so you can watch on

sleep and that will tell you exactly

what to do

thanks for watching hey if you’re liking

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