#caffeine supplement

[vvanillavveins]

she [CLICK] on my supplemental till i broke into Gertrude's flat

[biscuityskies]

Understanding why amphetamines are controlled, can we as a society please loosen the restraints a little bit. I just wanna see if it’ll make my literal existence easier.

[expresshealth23]

The Connection Between Sleep and Weight Loss

The Science of Sleep and Weight Management

Hormonal Regulation

Sleep significantly influences two crucial hunger-regulating hormones:

Leptin (the satiety hormone):

Secreted by fat cells to signal fullness

Sleep deprivation reduces leptin levels by up to 15%

Lower leptin levels increase appetite and cravings

Ghrelin (the hunger hormone):

Produced in the stomach to stimulate appetite

Insufficient sleep increases ghrelin production

Higher ghrelin levels lead to increased hunger and caloric intake

Metabolic Effects

Poor sleep impacts your metabolism through several mechanisms:

Insulin Sensitivity

Sleep loss reduces insulin sensitivity by 30%

Decreased insulin sensitivity promotes fat storage

Blood sugar regulation becomes impaired

Cortisol Regulation

Sleep deprivation elevates cortisol (stress hormone)

High cortisol promotes abdominal fat storage

Evening cortisol spikes interfere with sleep quality

Energy Expenditure

Lack of sleep reduces resting metabolic rate

Physical activity levels typically decrease

Recovery from exercise is compromised

Sleep’s Impact on Weight-Related Behaviors

Decision Making and Food Choices

Research shows sleep-deprived individuals:

Consume an average of 385 extra calories daily

Show increased activation in brain reward centers when viewing high-calorie foods

Make poorer food choices, favoring carbohydrate-rich and fatty foods

Exercise Performance

Inadequate sleep affects physical activity by:

Reducing exercise motivation

Decreasing endurance capacity

Impairing muscle recovery

Increasing perceived exertion during workouts

Frequently Asked Questions (FAQs)

1. How much sleep do I need to support weight loss?

Most adults require 7–9 hours of quality sleep per night. Studies show individuals getting less than 6 hours of sleep have a 55% higher risk of obesity.

2. Does the quality of sleep matter as much as quantity?

Yes, sleep quality is equally important. Deep sleep stages are crucial for hormonal regulation and metabolism. Poor quality sleep, even if long enough, can negatively impact weight management.

3. Can sleep debt affect my weight loss efforts?

Yes, accumulated sleep debt can disrupt metabolic processes and hormone levels. Even short-term sleep debt can increase appetite and reduce insulin sensitivity.

4. What’s the best bedroom temperature for quality sleep?

The optimal bedroom temperature for sleep is between 65–68°F (18–20°C). This range supports both quality sleep and mild calorie burning through brown fat activation.

5. How does shift work affect weight management?

Shift work can disrupt circadian rhythms, leading to metabolic changes and weight gain. People working night shifts often struggle more with weight management due to disrupted sleep-wake cycles.

6. Can certain foods improve sleep quality?

Foods rich in tryptophan, magnesium, and complex carbohydrates can support better sleep. Examples include:

Turkey

Bananas

Almonds

Whole grain oats

Tart cherries

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7. How long before bed should I stop eating?

Ideally, stop eating 2–3 hours before bedtime. This allows proper digestion and helps maintain stable blood sugar levels during sleep.

8. Does sleeping right after exercise affect weight loss?

While rest after exercise is important, try to maintain at least a 1-hour gap between intense exercise and bedtime. This allows your body temperature and hormone levels to normalize.

9. Can sleep medications impact weight loss?

Some sleep medications can affect metabolism and appetite. It’s better to focus on natural sleep improvement strategies unless medication is prescribed by a healthcare provider.

10. How does stress affect sleep and weight loss?

Chronic stress can:

Disrupt sleep patterns

Increase cortisol levels

Promote emotional eating

Interfere with weight loss efforts

11. What’s the relationship between sleep apnea and weight?

Sleep apnea and weight form a vicious cycle:

Excess weight increases sleep apnea risk

Sleep apnea disrupts quality sleep

Poor sleep makes weight loss more difficult

Treatment of sleep apnea often improves weight loss success

Conclusion

The connection between sleep and weight loss is more significant than many realize. Quality sleep serves as a cornerstone of successful weight management by regulating hormones, metabolism, and behavior. Prioritizing good sleep hygiene alongside proper nutrition and exercise creates a powerful foundation for achieving and maintaining a healthy weight.

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Remember that sustainable weight loss requires a holistic approach. While sleep alone won’t guarantee weight loss, neglecting sleep can significantly hinder your weight loss efforts. Focus on establishing consistent sleep patterns and creating an environment conducive to quality rest to support your weight management journey.

[younitedwellness]

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[desertcart-in]

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[theradicalace]

tbh, the "super supplements" place right next to zips sounds more like a weed store than the actual weed store

[junewild]

have been getting up at 6:45 every morning to drop the lich at work & run to the gym & oh boy. my sleep schedule has Not adjusted. i’m seeing double

[thepatronsaintoffilth]

at the end of the day its just me and my mason jar of keto coffee x protein shake vs the world ... doesn't really seem like a fair fight .... maybe i'll wear a blindfold to give the world a chance

[livefromtheyard]

i usually can't do listening parties for some reason but the qt stream is the only thing that can make me excited for the taylor swift album through my anemic fatigue

[loveeevinegar]

speaking of school, thinking of getting hooked on that red dawn supplement again for concentration

[muninnhuginn]

12, 22, 30!!! ❤️

Thanks for asking!

12. what’s some good advice you want to share?

Thought I'd go for something I've been trying to hold myself to personally here. I have no idea if this is particularly applicable to others to the same extent it is to me, but eh. Basically, it's incredibly easy sometimes to get fixated on your own mistakes, to try and mull over how you could have done things differently, to try and examine from all angles how it went wrong. The "what if"s essentially. And, don't get me wrong, you can often learn lessons from previous mistakes. And it can be healthy to vent or wallow occasionally. But oftentimes, it's just an excuse to wind yourself up further over what you could have done. To trip over yourself in guilt rather than looking at the present, which then just means you end up making the same mistakes -> why did I do that, I should know better -> rinse, repeat. So, if you're stuck on what-if scenarios and it's a case where you're not actually getting anything constructive out of it. (Namely, stuff like if you need to give an apology, if it's better to just leave it be, what you intend to do in a similar scenario if it arises, etc) If all it's achieving is making yourself feel worse? Stop. Just literally stop ruminating over it. And I know it's a lot easier to say that than *do* it, but the key thing is to catch yourself when you're doing the spiralling thing and just acknowledge that that's what's going on. Then try and move on. But at the same time, if you're not able to shut it off immediately, don't beat yourself up over it. Just recognising when you're in that zone is progress in of itself.

22. say 3 things about someone you love

This is more "loved" than "love" but I say it counts. So, my cat. - When it got cold in the winter and I was working from home, she would always come and sit on my lap and let me stroke her whilst I was doing stuff. Sometimes, she would get onto my lap by peeking up through the shelf intended for a printer and other times she would go straight over the desk. We had a system where when she wanted to leave, I'd spin the chair over to the bed and she'd walk from the desk over my lap to the bed to curl up and sleep. - One year, we got her a cat 'Christmas stocking'. It had a load of different things in it, but most importantly, it had these cat treats she really enjoyed. Unfortunately, we didn't realise she would be able to sus out what it was, so one day we got home and found the whole thing ripped open and scattered across the sides. After that, we made sure to hide any presents for her very carefully. - The only one of her toy type things we got her that she would actually use was the scratching post. If something had catnip in she'd get all big-eyed over it (which, no surprise, led to scratches), but anything else she'd just plain ignore. She was picky like that. I miss her.

30. what’s one thing that never fails to make you happy/happier?

I don't actually have any cheat code for this one. No guarantees so much as mitigations, but let's see. Hm. I think getting away from home for a bit is a big one. Just to change the environment up really (this applies doubly in autumn/winter when the weather and short days mean I spend most of my time inside). I'll often go find a nearby place that does hot chocolate and go sit there for a bit, listening to music if it's on in there or bringing my headphones along. If I've thought ahead I'll bring something to read as well. If the weather is nice there are some local areas to explore as well and some places that are fairly quiet. In the summer, you can head to the nearby graveyard and there's this abandoned chapel type building (unfortunately you can't get into it but you can go around it :<) and loads of crows and squirrels. I also as a general kinda happy thing rather than a cheering up kinda deal tend to like watching stuff with friends.

[smoreboi]

don’t ya just hate when googles like, “yeah, this pain in your arm and chest could be a low iron signal, just some minor muscle pain, can be treated at home. or you’re having a heart attack and should go to the ER twenty minutes ago” like, thanks for that, very helpful not anxiety elevating at all

[beansnpeets]

Feeling like brain don't work today. Haven't been sleeping well all week. Have to do up a client's financial statement and need to update with a bunch of stuff he provided to us after we had started and it feels confusing and overwhelming today 😭

[moodyseal]

just took my megadose of vitamin D. not mentally ill anymore

[acelessthan3]

When the beta-alanine hits but you didn't have a plan for you workout