“People just don’t realise how important sleep is and what the health consequences are of not getting a good night’s sleep on a regular basis…Sleep is just as important for overall health as diet and exercise.”
–Carl Hunt, MD, director of the National Centre on Sleep Disorders Research at the National Institute Of Health
Alright, mate, today’s lesson is about something we all take for granted but desperately need: sleep.
It’s vital for better health, a sharper mind, and that leaner, fitter body you’re chasing.
And if you’re not clocking in 7-8 hours of quality uninterrupted sleep a night, you’re doing yourself a mischief.
I know there’s legit reasons for sleep deprivation new parents step forward. My lad is 13 months, me and the missus are feeling the pain of sleep regressions. Jesus wept it's tough.
Night-shift workers, you guys really have a tough time with it too, but you can always do something positive to get yourself better quality sleep.
Half the battle is keeping away from the late nights, Netflix binges, or doom scrolling socials till 1 AM. Because when the little ones are in bed thats the only time we get to ourselves, so full advantage is taken.
But Netflix, socials and staying up late is costing you big time, and not just in yawns the next day.
How Lack of Sleep Wrecks Your Health
When you’re burning the midnight oil too often, your body clock takes a hit, and one of the first things to get out of whack is your cortisol levels.
Here’s how it goes:
What’s Cortisol?
Cortisol is like your body’s morning coffee. It’s a hormone released by your adrenal glands (two little fellas on top of your kidneys) when sunlight hits your eyes.
Its job? To wake you up, kickstart your energy, and get you ready to conquer the day.
But here’s the thing—cortisol has a rhythm. By thew evening, when the sun goes down, cortisol levels are supposed to drop, allowing other “wind-down” hormones to take over and help you drift off.
That’s how your body clock is designed to work with the rise and setting of the sun.
When Sleep Goes South
When you’re not getting enough shut-eye mate, cortisol levels get all out of sync.
Instead of following a nice, predictable pattern, they start firing off at random times, leading to:
Struggling to drag yourself out of bed.
Feeling irritable and snappy.
Forgetting simple things.
Having the concentration of a goldfish.
Feeling shaky or on edge.
Struggling to handle life’s shenanigans. {1,2}
And let’s be honest—when you’re this knackered, you’ve had a whopper of a day at work, when you get home the kids are non stop, you and your partner are on edge with each other, what do you reach for?
High-sugar, UPF, calorie-dense comfort food and several bottles of Peroni.
Why? Because your body is screaming for a quick energy hit, and when you’re tired, stressed, and hangry, you’ll eat anything that’s not nailed down.
Crisps, cookies, that questionable leftover pizza, even the kids leftovers—it’s fair game when your defenses are down.
Why Sleep is Your Superpower
The beauty of it all? This mess is completely fixable.
Start giving your body the rest it deserves, and you’ll not only feel better—you’ll actually make smarter food choices, handle stress like a champ, and have the energy to box off your workouts and stay consistent.
So, do yourself a favour tonight: Get to bed.
Your body, brain, and waistline will thank you for it.
There’s more to come—in Part 2: we’re diving into why lack of sleep triggers sugar cravings and fat storage.
The Takeaway
Why Sleep Matters: Lack of sleep throws your cortisol levels out of whack, making you tired, irritable, and less focused. It also drives cravings for sugary, processed foods, which can derail your health and fitness goals.
What to Do: Make 7-8 hours of sleep a non-negotiable part of your routine or get as close as you can mate.
It’s the simplest, most effective way to boost your health, balance your hormones, and stop sugar cravings in their tracks.
Alright, that’s Step 8 Part 1 boxed off.
See you in Part 2, when we get into the details of how sleep and sugar cravings are linked.
You won’t want to miss it, so get to it this instant.