The Eat Burn Sleep

Quick reference guide

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<h2 style="text-align: center;">Evening Meditation</h2>
<h3 data-menu="">Good Evening Spirit World • Mother Nature • God • Universe.</h3>
Thank you for another day of learning. 
Thank you for keeping me healthy and happy. 
Thank you for my friends and family. 
Thank you for my safe and warm home. 
I forgive all the people who have hurt me and leave them to the care of the universe.
<h3 data-menu="">You can include in your thanks:</h3>
Thank you for a good day, and for achieving my various goals 
For keeping me on track with my new positive health regime 
For keeping me healthy and happy
<h3 data-menu="">You can include in your goals:</h3>
Sleep well tonight and let go of my day 
Similar goals for the following day, as you would do in the morning 
Forgive myself for my imperfections, I am human, and life is a learning journey 
Enjoy the love and kindness I receive from the universe/ my family / my friends (you can list people here).

Evening meditation

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<h2 style="text-align: center;">Morning Meditation</h2>
<h3>Good Morning Spirit World • Mother Nature • God • Universe.</h3>
Thank you for another beautiful day ahead. 
Thank you for keeping me healthy and happy. 
Thank you for my friends and family. 
Thank you for my safe and warm home. 
I forgive all the people who have hurt me and leave them to the care of the universe.
<h3>For today, I would like to set my goals 
Set your goals. Below are a few examples</h3>
Stay on track with my healthy lifestyle to reach my goal (healthier digestion, weight loss, hormone balance, etc) 
Remain calm in all situations 
Eat mindfully / not eat emotionally 
Be productive at work without worrying 
Be kind to my body and nurture it 
Accept my human emotions whether it is joy, anger, sadness or fear, etc 
Dear Spirit World/Mother Nature/God/Universe, please help me reach my goals/desires if they are right for me.

Morning meditation

<h2 data-menu="">The Science Behind Sleep and Inflammation</h2>
Are you sleeping well? This is a question I ask my executive coaching clients, and the answer is frequently no! Modern life is full of things that disrupt sleep. Eating ultra-processed foods, scrolling social media, late-night Netflix, lack of exercise –  it’s little wonder that people are struggling to sleep. And yet sleep is critical to health, especially if you are dealing with an inflammatory condition. So, how does sleep help with inflammation?
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<h2>Sleep and Inflammation</h2>
Your body does a great deal of cellular repair work while you sleep. If you don’t get enough sleep, this healing work is compromised.
There are 4 stages of sleep in each sleep cycle, and we go through several cycles each night.
Stage 1 is the first stage of non-REM (Rapid Eye Movement) sleep. It is a light sleep that lasts a few minutes as the body and brain start to relax and wind down.
Stage 2 is the next phase of non-REM sleep during which our core temperature drops, muscles relax, and heart rate and breathing slow down.
Stage 3 is deep non-REM sleep. This is the deep, restorative sleep that allows the body and mind to heal, repair, restore energy, and consolidate memories. This is the most important stage of sleep for optimum health and managing inflammation.
Stage 4 is REM sleep. Brain activity picks up and we may experience vivid dreams. REM sleep is thought to be essential for healthy brain function and processing information.
<img loading="lazy" decoding="async" class="alignnone size-medium wp-image-89594" src="https://admin.eatburnsleep.com/wp-content/uploads/2024/03/sleep-and-inflammation-2-300x225.jpg" alt="" width="300" height="225" srcset="https://admin.eatburnsleep.com/wp-content/uploads/2024/03/sleep-and-inflammation-2-300x225.jpg 300w, https://admin.eatburnsleep.com/wp-content/uploads/2024/03/sleep-and-inflammation-2-1024x768.jpg 1024w, https://admin.eatburnsleep.com/wp-content/uploads/2024/03/sleep-and-inflammation-2-768x576.jpg 768w, https://admin.eatburnsleep.com/wp-content/uploads/2024/03/sleep-and-inflammation-2-80x60.jpg 80w, https://admin.eatburnsleep.com/wp-content/uploads/2024/03/sleep-and-inflammation-2-120x90.jpg 120w, https://admin.eatburnsleep.com/wp-content/uploads/2024/03/sleep-and-inflammation-2.jpg 1200w" sizes="auto, (max-width: 300px) 100vw, 300px" />
Studies show that sleep loss and disrupted sleep lead to raised levels of inflammatory mediators (<a href="https://www.frontiersin.org/journals/neurology/articles/10.3389/fneur.2020.01042/full">Dzierzewski et al, 2020</a>) which are linked to the development of chronic conditions and metabolic disorders like <a href="/expert-advices/pcos-diabetes/" target="_blank" rel="noopener">Type II diabetes</a> and cardiovascular disease (<a href="https://www.sciencedirect.com/science/article/abs/pii/S1521690X10001144?via%3Dihub">Mullington et al, 2010</a>).
In turn, the pain and discomfort of chronic inflammatory disorders can interrupt healthy sleep patterns, leading to a negative spiral of poor sleep and further inflammation.
Chronic low-grade inflammation is an underlying factor in so many conditions. From <a href="/expert-advices/rapid-continual-weight-loss-safe/" target="_blank" rel="noopener">obesity and weight gain</a> to <a href="/expert-advices/depression/" target="_blank" rel="noopener">depression</a>, <a href="/expert-advices/fertility/" target="_blank" rel="noopener">fertility problems</a>, and <a href="/expert-advices/thyroid/" target="_blank" rel="noopener">thyroid issues</a>, tackling inflammation is the secret to optimum health and vitality.
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<h2>Sleep and Gut Health</h2>
At Eat Burn Sleep, we recognise just how vital gut health is for overall health and wellbeing. Your gut microbiome influences almost every aspect of disease and constantly communicates with your brain and immune system.
Messenger molecules produced by gut microbes help to regulate your sleep-wake cycle, the internal 24-hour clock that determines when you are asleep or awake. If the balance of microbes in the gut is disturbed – we call this microbiome dysregulation – it can interfere with healthy sleep patterns and promote inflammation.
These microbes also produce some of the neurotransmitters that help you sleep. For example, over 90% of serotonin is produced in the gut, and it is serotonin that converts to melatonin, the sleep hormone.
GABA (gamma-aminobutyric acid) is another essential hormone. It has a calming effect on the central nervous system, helping you wind down and relax. If the microbiome is out of balance, it struggles to produce enough of these vital neurotransmitters.
<img loading="lazy" decoding="async" class="alignnone size-medium wp-image-89595" src="https://admin.eatburnsleep.com/wp-content/uploads/2024/03/sleep-and-inflammation-3-300x225.jpg" alt="" width="300" height="225" srcset="https://admin.eatburnsleep.com/wp-content/uploads/2024/03/sleep-and-inflammation-3-300x225.jpg 300w, https://admin.eatburnsleep.com/wp-content/uploads/2024/03/sleep-and-inflammation-3-1024x768.jpg 1024w, https://admin.eatburnsleep.com/wp-content/uploads/2024/03/sleep-and-inflammation-3-768x576.jpg 768w, https://admin.eatburnsleep.com/wp-content/uploads/2024/03/sleep-and-inflammation-3-80x60.jpg 80w, https://admin.eatburnsleep.com/wp-content/uploads/2024/03/sleep-and-inflammation-3-120x90.jpg 120w, https://admin.eatburnsleep.com/wp-content/uploads/2024/03/sleep-and-inflammation-3.jpg 1200w" sizes="auto, (max-width: 300px) 100vw, 300px" />
<h2>Nutrition and Sleep: An Anti-Inflammatory Approach</h2>
The evidence is clear: an anti-inflammatory diet that supports a healthy and diverse gut microbiome is vital for managing sleep problems.
The EBS program is acclaimed by healthcare professionals worldwide. Each stage of the program includes recipes, meal plans, exercise and movement videos, guided meditations, and access to health Masterclasses. We are a supportive community, here to help you eat well, sleep well, move well, and be well!
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This is what some of our members have to say:
<blockquote>&#8220;It is an amazing platform that I joined in 2020! Well substantiated with research, it links a lot of illnesses to inflammation and has helped thousands of people to educate themselves and change their lifestyle, lose weight, and heal from various conditions!
I always go back to her recipes, medication advice, and personalized advice.
Her food lists are a great way to keep healthy. I love Yalda and EBS!&#8221;
Joanna</blockquote>
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<blockquote>&#8220;The EBS platform has been like a mentor, coach, and friend.
Always by my side, whether it&#8217;s in my kitchen, on my exercise mat, during conversations with friends and family, or even during my walks. I smile every time I hear you say &#8220;Hello everyone&#8221; and know I&#8217;m in good hands.
I have more energy and motivation, I’m less bloated, and I notice my emotions are less affected by my hormones.
Your platform is easy to navigate and allows me to follow the lifestyle with relative ease.”
Kris</blockquote>
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The EBS program is proven to relieve a huge range of health conditions and can help you enjoy the deep, restorative sleep you need.
Find out more about our <a href="/memberships/" target="_blank" rel="noopener">membership options here</a>. I recommend starting with the <a href="/the-ebs-method/6wr/lg/getting-started/" target="_blank" rel="noopener">Six-Week Reset</a> as the best way to begin your journey to better sleep, health, and vitality.
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Enjoyed This Article? You Might Like:
<a href="/podcast/" target="_blank" rel="noopener">Using Sounds to Calm Your Mind</a> – on the Anti-Inflammatory Pioneer’s Podcast
<a href="/ebs-blog/worst-foods-for-gut-health/" target="_blank" rel="noopener">Worst Foods for Gut Health</a>
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Sweet dreams,
Yalda x

How Does Sleep Help With Inflammation?

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