🌟 14-Hour Fasting Guide For Better Sleep!

It’s about SLEEP. It’s about QUALITY. It’s about YOU.

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🌟 Fasting for 14 hours daily enhances sleep quality, mood, and hunger control...
😟 The overall increase in insulin resistance due to sleep restriction was 14.8%
👁️ Deleted Scenes: Survivor's Drew Talks in His Sleep!

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😴 SLEEP HACKS

14-Hour Intermittent Fasting💤

This week, groundbreaking research by the European Nutrition Conference with over 37,000 participants shows fasting for 14 hours daily dramatically enhances sleep quality, mood, hunger control, and even weight loss. This time-restricted eating aligns with your circadian rhythm, promoting better health.

The 14-hour intermittent fasting means eating all daily meals within 10 hours and fasting for 14 hours, which can boost energy levels.

(source: womenshealthmag.com)

How to do it:

Set Your Eating Window (it depends on you): Eat all your meals between 10 AM and 8 PM – that's your 10-hour window for nourishment, ideal for time-restricted eating and aligning with your circadian rhythm.
Embrace Consistency: Stick to this eating schedule daily to reap the full benefits of the fasting regime, including weight loss and improved energy levels.
Stay Hydrated: During the 14-hour fasting period, focus on staying hydrated with water, herbal teas, or black coffee. Adequate hydration is key for maintaining energy levels and effective weight management.
Monitor Your Progress: Pay attention to how your body responds – improved sleep, mood, reduced hunger, and potential weight loss are key indicators of success.
Enjoy the Journey: As you adapt to this new routine, enjoy the journey towards a healthier, more rested you, with heightened energy and a balanced circadian rhythm.

🌎 SLEEP ON A GLOBAL SCALE

A recent research funded by NIH revealed a crucial diabetes management aspect: 💉 sleep's impact on insulin resistance, especially in women.

The connection between sleep and diabetes management is more profound than previously understood. The study highlights that even a mild reduction in sleep duration – just 1.5 hours less each night – can lead to a marked increase in insulin resistance.

Incorporating basic sleep hacks into daily routines can help improve sleep quality, which is particularly beneficial for those managing diabetes or at risk:

Consistent Sleep Schedule: Maintaining a regular sleep schedule helps regulate the body's internal clock and consistency is particularly important for managing blood sugar levels effectively in people with diabetes.
Mindful Eating Close to Bedtime: We advise against consuming heavy or large meals within a couple of hours of bedtime.
Physical Activity: Harvard Medical School highlights that regular physical activity can significantly improve the quality of sleep.
Reduce Light and Noise: Create a sleep-friendly environment by reducing light and noise in the bedroom. This can enhance the depth and duration of sleep, indirectly supporting better glucose metabolism.
Mindfulness and Relaxation Techniques: Practices like mindfulness, meditation, and relaxation techniques can improve sleep quality.

😮 YOU GOTTA SEE THIS

Watch this video - In this rare deleted scene, shows Survivor 45 Drew's unique nighttime habit of sleep talking.

From solving math problems to dreaming of victory, his words are unexpectedly entertaining. This clip isn't just about chuckles; it’s a heartfelt glimpse into Drew's journey of self-acceptance and finding his place...