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Posted by: | Posted on: January 4, 2026

New Research Explains Why Some Minds Stay Awake at Night


Reproduced from original article:
https://articles.mercola.com/sites/articles/archive/2026/01/03/why-some-minds-stay-awake-at-night.aspx

Analysis by Dr. Joseph Mercola     January 03, 2026

why some minds stay awake at night

Story at-a-glance

  • Insomnia keeps your mind in daytime problem-solving mode at night, which prevents the natural mental drift that helps you fall asleep
  • New research shows that people with insomnia have weaker circadian signals, making it harder for the brain to shift from alert thinking into the dream-like patterns that support rest
  • Sequential thinking stays elevated at night in insomniacs, creating racing thoughts and mental loops that make it difficult to unwind
  • Strengthening your circadian rhythm through morning light exposure, dim evening lighting, and consistent nighttime cues helps your brain recognize when to power down
  • Simple practices such as cognitive shuffling, sensory-based grounding during nighttime awakenings, and daily movement — especially walking — support a clearer day-night contrast and more restorative sleep

A growing number of adults describe the same frustrating pattern: they feel worn out, yet their minds refuse to settle when they finally lie down. That experience lines up with a well-defined sleep disorder. Insomnia is a condition marked by trouble falling asleep, staying asleep, or returning to sleep after waking. You might recognize the signs yourself — racing thoughts, tension in your chest, early awakenings, or a sense that your mind stays awake even when your body feels drained.

Over time, this disorder affects your mood, your ability to think clearly, and the way your body responds to daily stress. A night of insomnia often follows the same script. Your body wants rest, but your thoughts hold you in a state that feels too alert. Instead of drifting into the loose, dream-like mental space that usually opens the door to sleep, you stay anchored in the same style of thinking you use during the day.

For many people, it feels like their brain keeps sorting, analyzing, or predicting long after they want it to power down. This creates a loop where bedtime triggers more thinking instead of less. Age adds another layer. If you’re an older adult struggling with sleep maintenance — waking and then staying awake — your internal timing signals may already be softer than they once were.

That makes it easier for your brain to slip into daytime patterns at night and harder to transition into restorative sleep. You wake feeling as though you never fully crossed the threshold into rest. All of this points to a deeper issue: something in the brain’s internal timing system keeps certain minds switched on long after the lights go out. A study published in Sleep Medicine sheds light on that exact problem.1

Why Your Mind Stays Locked in ‘Day Mode’ at Night

The Sleep Medicine study investigated whether people with sleep-maintenance insomnia struggle to shut off their thoughts at night because of underlying circadian rhythm abnormalities.2 The research team kept participants awake for 24 hours under controlled laboratory conditions to remove bedtime triggers, allowing them to measure pure, internal mental rhythms.

This setup helped the researchers identify whether insomnia reflects a built-in thinking pattern, a learned response to bedtime, or a timing problem in the brain’s internal clock. The participants were adults over age 55, separated into two groups: those who slept well and those who routinely woke during the night and struggled to return to sleep.

• Insomniacs showed flatter rhythms in key mental areas — For the study, insomnia was defined by at least 30 minutes of staring at the ceiling after waking up and less than 6.5 hours of total sleep time each night. These individuals showed clear differences in how their thoughts shifted throughout the day compared with the healthy sleepers, revealing why your mind might race long after you want it to quiet down.

One of the most important findings was that people with insomnia had weaker fluctuations in thought patterns that normally rise during the day and fall at night. In healthy sleepers, mental activity gradually shifts into more dream-like, disconnected content before sleep.

In contrast, the insomnia group showed smaller day-night swings in reality orientation and volitional control — two metrics that predict how easily your brain releases its grip on daytime problem-solving. The researchers wrote that insomniacs showed less 24-hour variation in these areas, meaning their thoughts didn’t wind down the way they should.

• Sequential thinking stayed elevated at night for those with insomnia — Another standout finding was the dominance of sequential thinking in the insomnia group — thoughts that continue in a logical chain: one idea triggering another, then another. The study found their baseline levels were higher, and the nighttime drop was smaller. This means your mind keeps behaving as if it’s still solving problems, rather than drifting into the random, image-based thoughts that help usher in sleep.

• The timing of mental “quieting” was delayed — The researchers found that the peak times for thought structure and volitional control occurred more than six hours later in the insomnia group. This means your internal switch from alertness to mental quiet doesn’t flip at the right time. When your brain stays locked on daytime settings, sleep feels out of reach no matter how tired your body feels.

Insomniacs Maintained More Real-Like Thinking During the Night

Healthy sleepers naturally shift into thoughts that feel unreal or dream-like as bedtime approaches. Insomniacs, however, showed a reduced drop in reality orientation. According to the study, the amplitude of this mental shift was significantly smaller, indicating their thoughts stayed anchored in real-world concerns instead of loosening into the surreal space that precedes sleep. This creates the feeling of lying in bed replaying conversations, planning tasks, or running through worries instead of drifting off.

• The ability to slow thoughts at night stays stuck in high gear — The study found that the degree of control people felt over their thinking didn’t fall as sharply at night for the insomnia group.

Your ability to direct or stop your thoughts normally dips before sleep. Insomniacs had a flattened rhythm and delayed timing, matching what the authors described as “continuing cognitive engagement.” This pattern aligns with a known mechanism called prefrontal hyperarousal, meaning the front of your brain remains active and goal-driven instead of powering down.

• Circadian mechanisms help explain why your mind refuses to shut off — The researchers identified that weakened circadian rhythms disturb the brain’s ability to shift gears.3 When your circadian amplitude is low, your brain receives a weaker signal telling it to reduce mental activity at night. The study suggests that strengthening circadian cues — like bright daytime light exposure — could help restore a clearer separation between day-mode and night-mode thinking.

• Insomnia isn’t just about worry or habits — It involves measurable disruptions in how your brain organizes thoughts across the day. Because sequential thinking and circadian flattening were key differences, the authors concluded that “modifying sequential thinking” and “strengthening circadian rhythmicity” could form the basis of future interventions.

This means your path forward is not just about calming your mind — it’s about helping your brain reclaim the natural 24-hour rhythm that supports healthy sleep.

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How to Quiet a Mind That Refuses to Power Down

Your mind races at night for a reason. The research shows that the root problem is a weakened circadian rhythm in the parts of your brain that regulate thought patterns. That rhythm is supposed to dim the intensity of daytime thinking and shift your mind toward softer, dream-like mental activity.

When that dimmer switch barely moves, your thoughts stay linear and problem-focused long after you want them to quiet. The solution is to strengthen that rhythm and retrain your mind to release its grip on daytime processing. If you lie awake replaying conversations or solving problems at 2 a.m., these steps will help you take back control.

1. Strengthen your daytime light exposure to boost circadian rhythm strength — The study found that insomniacs had flatter rhythms, which means your brain is not receiving a strong enough signal to distinguish day from night. One way to improve that signal is by getting direct sunlight in your eyes early in the day. This gives your brain a clear message: this is daytime, so later you will shift into night mode.

Start with 10 to 15 minutes outside shortly after waking. To reinforce this contrast even more, dim your lights after sunset and shut off screens in the evening. If you rely on devices, lower the brightness or use warm, low-light settings so your brain doesn’t mistake nighttime for midday.

2. Build a personalized wind-down period that breaks sequential thinking — The research highlighted elevated sequential thinking at night, which is the chain-reaction style of thinking that keeps your mind running, in insomniacs. Dedicate a short period before bed to intentionally interrupting that chain.

One method that works well is cognitive shuffling, which helps transition your mind toward sleep by mimicking the brain’s natural shift from focused thinking into the looser, dream-like patterns that appear as you drift off.

Instead of trying to force your mind to go blank, choose a simple word and think of other words that start with each letter. This gently redirects overthinking without stimulating your brain. The technique offers just enough distraction to pull you out of racing thoughts while keeping your mind relaxed.

Adding light visualization or intentional breathing as you do it engages your senses and activates your body’s natural relaxation response. If you struggle with overactive thinking, this combination gives you a practical way to take control and lower your mental load before bed.

3. Use structured evening cues that tell your brain it’s time to drop into dream-mode — Your circadian system relies on predictable signals. If your evenings are inconsistent, your mind stays alert. Add small rituals that act as environmental cues: dim lights, warm shower, quiet music, or slow stretching. If you’re highly sensitive to stimulation, start with one or two cues and repeat them nightly. Consistency helps restore the rhythm that triggers your mental shift away from daytime cognition.

4. Break the habit of staying mentally “on” when you wake at night — Insomniacs in the study remained cognitively engaged even when they were lying still. If you tend to wake in the night, I recommend giving your brain a simple rule: return to sensory awareness instead of thinking. Notice your breath, the weight of the blanket, or the temperature of the room. This keeps you out of sequential thinking and prevents your mind from re-entering problem-solving mode.

5. Anchor your day with movement to reinforce the contrast between alertness and rest — A flat rhythm means your brain doesn’t feel the difference between day and night. Daily movement increases that difference and strengthens your internal timing. A review of 22 clinical trials found that yoga, tai chi, and walking were the top three forms of exercise for improving sleep quality, duration, and efficiency in people with insomnia, with walking showing the greatest reduction in insomnia severity.4

Moderate-intensity walking is especially useful because it’s gentle enough to repeat daily without the health risks tied to excessive vigorous exercise. A walk outdoors works even better because it pairs movement with natural light, which sharpens the day-night contrast your brain depends on.

If you tend to sit for long stretches, break your activity into two or three short walks. The goal is to show your brain through consistent behavior that daytime is active and nighttime is calm, helping you retrain your mental rhythms.

FAQs About Racing Thoughts at Night and Insomnia

Q: Why do some people feel mentally alert at night even when they’re exhausted?

A: Insomnia disrupts your brain’s normal timing cues, so the mental shift from daytime thinking to dream-like drifting doesn’t happen. Instead of quieting down, your thoughts stay structured, analytical, and alert long after you want to sleep.

Q: What did the Sleep Medicine study reveal about thought patterns in insomnia?

A: The study found that people with insomnia have flatter circadian rhythms, higher levels of sequential thinking at night, and delayed mental “quieting.”5 Their brains stay in problem-solving mode instead of transitioning toward the kind of loose, disconnected thinking that supports falling asleep.

Q: Why does sequential thinking make it harder to fall asleep?

A: Sequential thinking keeps your mind moving in a logical chain — one thought triggering the next. This creates the feeling of “thinking in loops,” which blocks your brain from shifting into the more random, dreamy patterns that ease you into sleep.

Q: How does weakened circadian rhythm contribute to insomnia?

A: When your circadian signal is weak, your brain doesn’t clearly distinguish day from night. That makes it harder to power down mentally at bedtime, which leads to racing thoughts, alertness at the wrong time, and fragmented sleep.

Q: What steps help restore healthy mental rhythms for better sleep?

A: Strengthen daytime light exposure, dim lights at night, and build consistent evening cues. Use cognitive shuffling to interrupt racing thoughts, avoid mental problem-solving during nighttime awakenings, and anchor your days with movement — especially walking — to reinforce the contrast between alertness and rest.

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Posted by: | Posted on: June 25, 2025

Multidimensional Sleep Health Parameters Linked to Cardiometabolic Outcomes


Reproduced from original article:
https://articles.mercola.com/sites/articles/archive/2025/06/24/multidimensional-sleep-health.aspx

Analysis by Dr. Joseph Mercola     June 24, 2025

multidimensional sleep health

Story at-a-glance

  • Sleep health extends beyond duration; it includes timing, quality and regularity; poor sleep patterns are linked to an increased risk of heart disease, stroke and metabolic disorders
  • Both short (under seven hours) and long (over nine hours) sleep durations are associated with higher rates of obesity, diabetes and cardiovascular problems
  • Irregular sleep schedules and poor sleep quality damage health as much as not sleeping enough hours, triggering inflammation and disrupting biological processes
  • Simple interventions like maintaining complete darkness in your bedroom, getting morning sunlight, limiting blue light exposure at night and keeping your bedroom cool significantly improves sleep quality
  • Improvements in blood pressure, blood sugar control and inflammation often begin within weeks of establishing more consistent and restorative sleep patterns

Sleep is one of your body’s most powerful regulators — shaping your heart health, metabolism, immune resilience and even your lifespan. Yet most people only think about sleep in terms of “how many hours” they get, missing the bigger picture. Your body doesn’t just need a certain amount of sleep. It needs the right timing, quality and rhythm to operate at full strength.

A scientific statement published by the American Heart Association in the journal Circulation: Cardiovascular Quality and Outcomes shines new light on how multidimensional sleep patterns — not just sleep quantity — impact your health outcomes.1 Disruptions to your sleep schedule, low-quality rest or poor daytime energy signal deeper biological imbalances that quietly drive chronic disease risk long before obvious symptoms show up.

Let’s explore why sleep health involves much more than hours alone, what specific patterns predict better heart and metabolic outcomes, and simple changes to protect yourself. If you want to improve your energy, stabilize your blood sugar and protect your heart for the long haul, dialing in your sleep habits is one of the smartest places to start.

Poor Sleep Health Directly Impacts Your Heart and Metabolic Function

The scientific statement reviewed how different aspects of sleep health influence your risk of heart disease, stroke, diabetes and early death.2 Unlike older studies that only focused on sleep duration, this research broke new ground by looking at sleep as a multidimensional factor.

This means sleep duration, timing, regularity, continuity, satisfaction, daytime energy and even sleep stages were all considered together. The American Heart Association emphasized that improving sleep in just one of these dimensions could significantly lower your cardiometabolic disease risk.

• Poor sleep linked to chronic disease — The statement noted that sleep problems are common in almost every demographic but hit especially hard in low-income and minority communities, where sleep disruptions often start early in life. People with poor sleep patterns showed much higher rates of obesity, insulin resistance, high blood pressure, heart disease and even early signs of stroke.

• Short and long sleep durations both raise disease risk — Sleeping less than seven hours or more than nine hours was strongly tied to a greater risk of obesity, diabetes, high blood pressure and heart disease.

• Irregular sleep schedules compound the damage — People who went to bed and woke up at different times each day had higher blood pressure, more blood sugar instability and double the risk of developing heart disease compared to those with regular sleep patterns.

• Daytime tiredness signals bigger problems — Feeling sleepy during the day — even if you think you slept enough — was linked to a higher risk of stroke, heart attack and metabolic dysfunction.

• Poor sleep satisfaction and missed sleep stages matter — Those who rated their sleep as unsatisfying, even if they technically got “enough” hours, showed worse cardiovascular and metabolic markers than people who felt refreshed upon waking.

Shallow sleep that skips important phases like deep (slow-wave) sleep and REM (dream) sleep left people more vulnerable to inflammation, poor blood vessel function and blood sugar problems, even when total sleep hours seemed normal.

Fixing Sleep Regularity and Quality Rapidly Improves Your Health

The statement also detailed the speed at which poor sleep habits start damaging your health. Researchers noted that even short-term disruptions — like a few weeks of poor sleep quality or irregular bedtimes — were enough to raise blood pressure, increase resting blood sugar and trigger early inflammatory changes in blood vessels.

Over months and years, these effects snowball, setting you up for serious chronic illnesses. Interestingly, the largest benefits from restoring sleep patterns were seen in people who had the worst baseline sleep.

• Getting better sleep quickly improves health — Those who moved from highly irregular to more regular bedtimes, improved their sleep satisfaction or cut out nighttime awakenings showed fast improvements in blood pressure, insulin sensitivity and daytime energy. These results appeared in as little as a few weeks, showing that fixing your sleep has rapid effects on your heart and metabolic health.

• Early correction leads to big improvements — People who fixed their bedtime regularity and reduced nighttime awakenings saw improvements in blood pressure within weeks.

• The worse your sleep health, the bigger the payoff — Those starting with the poorest sleep habits experienced the fastest and largest improvements once they addressed regularity, satisfaction and sleep quality.

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Why Sleep Timing and Quality Matter as Much as Sleep Duration

The American Heart Association also compared how different aspects of sleep health stack up against each other.3 Irregular sleep schedules appeared to be just as damaging — if not more so — than simply getting too few hours of sleep. Meanwhile, low sleep satisfaction and frequent nighttime awakenings independently predicted worse heart and metabolic outcomes, even if total sleep duration stayed within the “healthy” range.

• Sleep regularity was a key predictor — Maintaining a consistent bedtime and wake-up time mattered just as much, if not more, than hitting a target number of sleep hours.

• Sleep quality matters as much as sleep quantity — Feeling rested and staying asleep through the night had an equal or greater impact on heart and metabolic health than just sleeping longer.

The biological mechanisms uncovered were equally fascinating. Poor sleep disrupts your body’s circadian rhythms, which regulate everything from hormone release to blood vessel function to blood sugar management. When your sleep is irregular, fragmented or out of sync with natural light cycles, your body struggles to maintain stable blood pressure, regulate glucose levels and repair blood vessel linings.

• Circadian disruption sets off a chain reaction — Sleeping at odd times or waking frequently sends confusing signals to your brain and hormones, throwing off blood sugar regulation and heart function.

• Poor sleep increases inflammation — Inadequate or fragmented sleep triggers your immune system to stay in a low-grade inflammatory state, which damages blood vessels and raises your risk of clots and plaque buildup.

• Loss of deep sleep impairs recovery — Missing out on slow-wave sleep — the deep, restorative phase — leaves your cardiovascular and metabolic systems in a chronic state of low repair, making damage accumulate faster over time.

By understanding these mechanisms, you can see that poor sleep is not just an inconvenience. It’s a major hidden driver of modern chronic diseases. Fixing your sleep habits is one of the most powerful steps you take to protect your heart, your metabolism and your future.

Simple Changes That Restore Your Sleep Health

If you want to protect your heart, metabolism and energy levels, fixing your sleep habits is nonnegotiable. Sleep isn’t just about logging hours — it’s about building a stable rhythm your body trusts. Poor sleep throws your hormones, blood sugar and blood pressure into chaos. Fortunately, you don’t need extreme measures to start reversing the damage. Small, consistent changes have a powerful ripple effect. Here’s where to start:

1. Make your bedroom pitch black at night — If your bedroom isn’t completely dark, your body keeps getting signals that it’s daytime. That glow from your phone, alarm clock or even a streetlight sneaking through the window disrupts your melatonin production. Melatonin is the hormone that tells your body it’s time to sleep and repair.

I recommend blackout curtains and unplugging unnecessary electronics. Your room should be so dark you cannot see your hand in front of your face. This simple step trains your brain to shift fully into deep sleep mode.

2. Get outside for natural sunlight within 15 minutes of waking up — Your brain resets your internal clock based on the first bright light it sees each day. If you roll out of bed and head straight for your phone or computer, your body misses this important reset.

I suggest stepping outside, without sunglasses or windows blocking you, as soon as possible after waking. Even five minutes helps. If you work inside all day, make it a point to take a quick walk in the morning. Morning sunlight strengthens your circadian rhythm, boosts mood and stabilizes your hormones for the entire day.

3. Cut off blue light exposure after sunset — Your body needs darkness after sunset to start winding down. Blue light from phones, tablets, TVs and laptops blocks melatonin and keeps your cortisol levels elevated. This tricks your brain into thinking it’s still daytime, making it harder to fall asleep and stay asleep.

I recommend shutting down all screens at sunset. If you need to be on a device, wear amber-tinted glasses or use the warmest night mode settings possible. Small adjustments like these lower stress hormones and set you up for better sleep.

4. Drop your bedroom temperature between 60 and 68 degrees Fahrenheit — Your body needs to cool down at night to reach deep, restorative sleep stages. A room that’s too warm will cause restless sleep, night sweats and early wakeups. Try setting your thermostat to the low 60s before bed.

If you tend to get cold easily, add layers to your bedding rather than heating the room. Keeping the air cool while staying cozy under breathable blankets helps your body stay asleep longer and cycle naturally through the important stages of sleep.

5. Turn off electromagnetic fields (EMFs) in your sleeping area — Your nervous system responds to EMFs like Wi-Fi signals, cellphones and plugged-in electronics — even if you don’t feel it consciously. These signals interrupt your sleep cycles and elevate your stress levels at night.

I strongly encourage you to unplug any devices near your bed, shut off your Wi-Fi router overnight and move your phone out of the bedroom. For an even bigger impact, flip the circuit breaker to your bedroom before you sleep. Removing these invisible stressors gives your body a clean, quiet environment to heal and recharge.

Each of these steps works by aligning your body with its natural sleep-wake rhythm — the foundation your heart, metabolism and immune system depend on. Start with one or two changes today, and as your sleep gets stronger, your energy, focus and resilience will follow. For even more help, review my 50 Tips to Improve Your Sleep.

FAQs About Sleep and Your Cardiometabolic Health

Q: What is multidimensional sleep health and why does it matter?

A: Multidimensional sleep health means looking beyond how many hours you sleep. It includes your sleep timing, regularity, satisfaction, daytime energy and sleep stages. Poor sleep in any one of these areas raises your risk for heart disease, stroke, obesity, diabetes and early death.

Q: How does irregular sleep affect my heart and metabolism?

A: Going to bed and waking up at different times each day disrupts your circadian rhythm, which regulates blood pressure, blood sugar and hormone production. This confusion stresses your heart and metabolism, increasing your risk of chronic diseases over time.

Q: Why is short or long sleep linked to heart problems?

A: Sleeping less than seven hours or more than nine hours throws off key body functions like blood sugar control, blood pressure regulation and blood vessel repair. Over time, these disruptions lead to inflammation, artery damage and greater chances of heart attack, stroke and metabolic diseases.

Q: What simple steps can I take to improve my sleep health right away?

A: Start by making your bedroom pitch black at night, getting natural sunlight within 15 minutes of waking, cutting blue light after sunset, cooling your bedroom to 60 to 68 degrees Fahrenheit and unplugging electronics near your bed to reduce EMF exposure.

Q: How fast will I notice improvements if I fix my sleep habits?

A: Many people begin seeing changes within just a few weeks. Improvements like better blood pressure, sharper focus, more stable blood sugar and higher energy levels happen quickly once your sleep patterns become more consistent and restorative.

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Posted by: | Posted on: March 28, 2025

The Impact of Exercise on Sleep and Sleep Disorders


Reproduced from original article:
https://articles.mercola.com/sites/articles/archive/2025/03/28/impact-of-exercise-on-sleep-and-sleep-disorders.aspx

Analysis by Dr. Joseph Mercola     March 28, 2025

impact of exercise on sleep and sleep disorders

STORY AT-A-GLANCE

  • Regular exercise significantly improves sleep quality and duration, with studies showing that even 30 minutes of daily activity increases sleep time by approximately 15 minutes for those with insomnia
  • Exercise enhances sleep through multiple mechanisms including boosting melatonin production, reducing stress levels and regulating body temperature, making it a comprehensive natural solution to improve sleep
  • Exercise timing matters, as nighttime workouts sometimes delay sleep onset, while midday to afternoon exercise is associated with lower mortality rates and improved cardiovascular health
  • Exercise acts as a “zeitgeber” — an environmental cue that helps regulate your body’s internal clock, playing a key role in coordinating sleep-wake cycles and various biological processes
  • For optimal sleep, combine regular exercise with good sleep hygiene, including maintaining a dark bedroom, getting morning sunlight exposure and avoiding blue light before bedtime

For many individuals, achieving truly restful sleep is increasingly elusive in the modern world. Sleep disturbances are incredibly common, with insomnia affecting a significant portion of the population. Indeed, it’s estimated that 10% to 30% of people struggle with insomnia, but rates reach as high as 60% in certain groups.1

Inadequate sleep not only impairs cognitive functions, such as attention and memory, but also takes a toll on your physical health, social interactions and overall psychological well-being. Fortunately, exercise is a powerful, natural ally in the quest for better sleep.

As a study published in npj Biological Timing and Sleep points out, physical activity has positive effects on sleep quality and duration.2 Understanding the role of exercise for a good night’s sleep is particularly important for those seeking non-pharmaceutical approaches to enhance their rest.

Exercise Is a Natural Way to Enhance Your Sleep

A 2025 narrative review published in npj Biological Timing and Sleep explored the intricate connection between exercise and sleep, including for those struggling with sleep disorders. It considered various types of exercise, ranging from your everyday brisk walk to more intense workouts, and examined their effects on sleep quality, duration and the troubles that come with sleep disorders.

The research consistently shows that exercise is not just about building muscle or losing weight; it’s a powerful tool that significantly enhances your sleep health. Specifically, the review highlights that regular exercise leads to noticeable improvements in how well and how long people sleep. Further, even a small amount of daily exercise makes a difference in sleep duration.

For instance, female adults battling insomnia who committed to just 30 minutes of daily exercise found themselves gaining approximately 15 extra minutes of sleep each night, compared to those who remained inactive. Beyond time asleep, the study emphasized that exercise is particularly effective at tackling common sleep challenges such as insomnia, excessive daytime sleepiness, and sleep apnea.

The review highlighted moderate-intensity aerobic exercise as a particularly beneficial form of activity for sleep improvement. In fact, insomnia patients who engaged in moderate aerobic workouts for 30 minutes, three times a week over eight weeks, experienced a tangible boost in their sleep quality. This means consistent, moderate activity, like a brisk walk or a bike ride, could be just what you need to start seeing improvements in your nightly rest.

How exactly does exercise work its sleep-enhancing magic? According to the review, several key mechanisms are at play. Exercise boosts the production of melatonin, a hormone that regulates your sleep-wake cycles and also has anticancer effects. Think of melatonin as your body’s natural sleep aid — and exercise helps to ramp up its production.

Further, exercise is a known stress reducer, and stress is a notorious sleep saboteur. By lowering stress levels, exercise helps to clear a major hurdle to falling and staying asleep. Lastly, exercise assists in regulating your body temperature, which is also essential for initiating sleep.

The natural dip in body temperature that occurs after exercise promotes sleepiness, making it easier for you to drift off into a peaceful night’s rest. With these multiple pathways — melatonin boost, stress reduction, and body temperature regulation — it’s clear that exercise is far more than just a way to burn calories; it’s a holistic approach to improving your overall health, with the welcome side effect of better sleep.

Exercise Helps Sync Your Body Clock for Better Health

A 2023 comprehensive review published in Frontiers in Pharmacology explored how exercise helps regulate your body’s internal clock, known as the circadian rhythm. Exercise interacts with your body’s natural timekeeping system, which is important for many aspects of health, from sleep to hormone regulation and even disease prevention.

It highlights that just like sunlight, exercise is a key “zeitgeber” — a fancy term for an environmental cue that helps set and reset your body clock, ensuring everything runs on schedule.

The researchers explained that your body’s biological clock isn’t just about sleep; it’s a master coordinator for countless bodily functions — an internal conductor leading an orchestra of biological processes that repeat roughly every 24 hours.

This includes your sleep-wake cycle, blood pressure fluctuations, hormone release and even heart rate variations. When this internal clock gets out of sync with your external environment — like the day-night cycle — it throws your whole system off balance.

Long-term disruptions to your circadian rhythm have been linked to serious health problems, including heart issues, metabolic disorders like diabetes, mental health conditions and even cancer. The review highlights that exercise timing plays a key role in influencing your circadian rhythm, acting as a time cue that either advances or delays your body clock, much like adjusting the hands on a watch.

The review points out that exercise done at night tends to push your clock later, making it harder to fall asleep and wake up early. This is because nighttime exercise delays the release of melatonin and increases alertness when your body should be winding down for rest. Therefore, if you’re struggling to fall asleep at night, consider adjusting your workout schedule to avoid intense evening sessions.

However, the impact of exercise on your body clock isn’t as straightforward during the daytime, according to the review. While nighttime exercise seems to consistently delay the circadian rhythm, the effects of daytime exercise are more varied and depend on several factors, such as the intensity, type and duration of your workout, as well as your individual body clock and lifestyle.

Interestingly, the review mentions that midday to afternoon exercise is associated with a lower risk of death from all causes and specifically from cardiovascular disease, while morning exercise is linked to a decreased risk of cancer and better lipid metabolism.

This suggests that while the timing of exercise affects sleep in certain ways, there could be different optimal times for other health benefits, like protecting your heart. Overall, the review emphasizes that regular exercise, regardless of the specific time, is important for maintaining a healthy circadian rhythm and overall well-being.

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Exercise Links Your Heart Health to Your Body Clock

An editorial published in Acta Cardiologica Sinica investigated the connection between your body’s natural clock, exercise and the health of your heart.3 In short, both your internal clock and your exercise habits are involved in maintaining a healthy heart and preventing cardiovascular diseases. According to the editorial, exercise is a signal that fine-tunes your internal circadian clock.

Properly timed exercise actually shifts your circadian phase, meaning it influences when you feel most awake and when you’re ready to sleep. This is important because your circadian rhythm isn’t just about sleep; it’s deeply involved in how your heart functions day and night. Interestingly, the paper points out that even melatonin plays a role in heart health, especially in the context of exercise.

One study mentioned in the paper found that melatonin could help decrease oxidative stress in the heart caused by intense exercise and help restore energy levels in heart tissue after acute exercise.4 Oxidative stress is like rust in your body, damaging cells and contributing to heart problems.

Melatonin, closely tied to your circadian rhythm, appears to offer a protective effect, helping to balance the stress that intense physical activity puts on your heart. This insight further strengthens the connection between your body clock, exercise, and heart health.

The review concludes by emphasizing that the strong interplay between circadian rhythm and exercise is key for your heart health. This means that to truly maximize the heart-healthy benefits of exercise, you need to consider not only what type of exercise you’re doing and how often, but also when you’re doing it in relation to your body’s natural rhythms.

While more research is needed to pinpoint the exact timing and types of exercise that are most beneficial for heart health in relation to circadian rhythm, the existing evidence makes it clear: integrating regular, well-timed physical activity into your life is a powerful strategy for supporting a healthy heart through the modulation of your body’s innate daily rhythms.

Simple Steps to Exercise Your Way to Better Sleep

If you’re looking to harness the power of exercise for better sleep, here are a few straightforward steps to make it a reality. These are simple changes, but they make a profound difference in how you rest and recharge each night. Let’s get started on your path to better sleep through exercise.

1. Make walking your daily go-to exercise — Walking is free, accessible and the best part is you already know how to do it. While even short walks are great, gradually work your way up to about an hour total each day. This hour doesn’t have to be all at once, however. A 20-minute walk in the morning, another after lunch and perhaps one more in the evening add up and make exercise feel less like a chore and more like a natural part of your routine.

2. Embrace strength training — If you haven’t already, consider making strength training a regular part of your exercise plan. Aim for 30 to 60 minutes of strength training per week. Focus on working all the major muscle groups — legs, arms, back, chest and core. Even using your own body weight for exercises like squats, push-ups and planks is effective.

3. Engage in daily movement and avoid overexercising — Your body is designed for movement, so incorporate physical activity into your day, every day. However, it’s just as important to be smart about how intensely you exercise.

While most people don’t exercise enough, when it comes to vigorous exercise and strength training, too much will backfire, resulting in higher mortality risk than had you trained less. But when it comes to moderate exercise, like walking, dancing and gardening, just to name a few, you cannot overdo it, and the more active you are, the greater your benefits.

4. Time your exercise for circadian harmony — Be mindful of when you exercise, taking your chronotype — whether you’re a morning or evening person — into account. For morning types, nighttime exercise elevates cardiovascular risks, likely due to misalignment with their natural rhythms.

Conversely, evening types face heightened risks with early morning activity.5 Experiment with different exercise times to see what works best for your sleep and energy levels, but generally, avoiding vigorous workouts right before bed is a good rule of thumb for sleep.

5. Optimize your sleep hygiene for a full night’s rest — Beyond exercise, to promote better sleep think about your sleep environment and bedtime routine. Be sure your bedroom is completely dark when you go to bed, as even the smallest amount of light, whether it’s from a night light, a street lamp peeking through the curtains or the glow of your alarm clock, interferes with your internal clock and reduces your melatonin production.

In the morning, make sure you get bright sunlight exposure, which is a strong signal to your body that it’s time to wake up and get your day started, helping to regulate your circadian rhythm. Then, as evening approaches and the sun sets, avoid exposure to blue light from electronics and let darkness be your signal that it’s time to wind down.

Further, keep your bedroom temperature cool — between 60 and 68 degrees Fahrenheit is often recommended — and reduce electromagnetic fields in your sleep environment.

Ideally, shut off the electricity to your bedroom at the circuit breaker before bed and turn off your Wi-Fi router for the night. These are just starting points to build a better sleep routine. For even more strategies to enhance your sleep, including finding a neutral sleep position and adjusting your bedtime to be earlier, read my comprehensive list of 33 healthy sleep habits.

These additional tips will further refine your sleep hygiene for even better nights and a healthier, well-rested you.

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Posted by: | Posted on: March 28, 2025

Mindless Habits That Fuel Overwhelm and Exhaustion


Reproduced from original article:
https://articles.mercola.com/sites/articles/archive/2025/03/28/energy-draining-habits.aspx

Analysis by Dr. Joseph Mercola     March 28, 2025

energy draining habits

STORY AT-A-GLANCE

  • Daily habits like poor posture, shallow breathing and cluttered environments significantly drain your energy without your awareness
  • Workspace chaos such as cluttered desks, too many browser tabs and constant interruptions scatters focus and depletes mental energy throughout the workday
  • Task management problems like leaving things unfinished, overplanning and letting small tasks accumulate create mental weight that exhausts you
  • Lifestyle choices including intense TV shows and bright lights before bed disrupt your circadian rhythm and emotional balance, leaving you tired
  • Sensory overload from environmental stimuli and ignoring your body’s needs overwhelm your nervous system, requiring intentional breaks and stress management

Do you often feel wiped out, even after sleeping all night? You’re not the only one — lots of people deal with low energy every day. The sneaky part? Your daily habits could be the culprits, quietly draining you without you noticing.1 From putting up with household clutter to staying up with bright lights, these little things add up fast.

But here’s the best news: you can turn it around with easy fixes. Let’s explore why these habits tire you out and give you simple tips to feel better. Soon, you’ll spot these energy-drainers in your own life and know how to kick them out — starting right now.

Your Body’s Energy SOS — Habits That Wear You Down Physically

Your body needs steady care to keep going strong. Disregard that, and you’ll feel slow and tired. Here are three habits that zap your physical energy — and how to stop them.

• Sitting like a couch potato — Slouching feels cozy, but it’s secretly exhausting. When you hunch over, your muscles strain to hold you up, and your lungs can’t fill with air. It’s like lugging a heavy bag the wrong way all day — it wears you out. Sit up straight with a cushion or a good chair to help your back. Stretch a couple times during the day, and you’ll feel a lift.

• Breathless and drained — Ever catch yourself barely breathing when you’re stressed? Quick, shallow breaths don’t give you enough oxygen, leaving you foggy and worn out. But instead of taking deep, vertical breaths that trigger the stress response, practice horizontal breathing.

This means expanding your ribcage sideways rather than lifting your chest upwards. Horizontal breathing promotes relaxation by avoiding the activation of stress pathways in your nervous system.

• Why it matters and what to do — These habits creep in because they’re so normal — slumping in your seat or holding your breath when you’re busy. But they drain your body little by little. Start small: sit less, adjust your chair or set a breathing reminder. You’ll feel stronger soon!

Chaos at Your Desk — How Your Workspace Steals Your Energy

Your work area either keeps you sharp or leaves you fried. These three habits might be tiring you out at your desk — here’s how to take back control.2

• Clutter chaos — A desk covered in papers and knick-knacks scrambles your brain. It’s like cooking in a kitchen with no space — stressful and slow. Clutter pulls your focus, so everything takes longer and tires you out. Take 10 to 15 minutes a day to tidy up — put things away and keep only what you need. A clean desk clears your head too.

• Tab overload — A screen full of open tabs is like juggling too many balls — you’ll drop one eventually. Your brain gets frazzled switching between them, draining your energy quick. Every hour, ask: “Which tabs do I need right now?” Close the rest or save them for later. Fewer tabs mean more focus and less burnout.

• Phone call fatigue — Jumping to answer every call yanks you off track. It’s like someone pulling you around while you walk — you stumble and lose steam. Switching focus fast wears your brain out. Let calls wait unless they’re urgent — pick a time each day to deal with them. Send a quick text to check if it’s a good time, and save yourself the hassle.

• Taming your workspace — A jumbled desk, too many tabs and constant calls turn work into an energy trap. Imagine a calm setup: neat, focused and quiet. Pick one fix to start — like clearing your desk tonight — and watch how much better you feel by day’s end.

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Task Trouble — When Your To-Do List Drains You Dry

How you manage tasks can keep you pumped or leave you swamped. These three habits overload your brain — here’s how to lighten up.

• Leaving things half-done — Like pausing a movie before the end — keeps your brain hooked on it. Experts call it “attention residue,” and it tires you out juggling old and new information in your head. Finish what you can before switching, or write down where you stopped. That quick note frees your mind for the next thing.

• Overthinking the future — Planning every detail weeks ahead sounds smart, but it stresses you out. It’s like stuffing a suitcase so full you can’t carry it. A jammed schedule stops fun and rest, draining you dry. Plan the big stuff (work, appointments), but leave some days free for whatever. Less planning means more energy.

• Letting small tasks pile up — Ignoring tiny tasks — like replying to a text or changing a bulb — builds a mental mess. It’s like snow piling on your roof; it gets too heavy to handle. All those “I’ll do it later” thoughts drag you down. Knock out quick jobs (under five minutes) right away, or list them and hit them weekly.

• Getting back in control — Unfinished tasks, overpacked plans and a growing to-do pile weigh your days down. Picture the opposite: finishing tasks, keeping plans loose and clearing small jobs fast. Try one tweak this week — like jotting tasks down — and feel your energy climb.

Everyday Choices That Tire You Out

Your daily routine can sneakily sap your energy. Are these three habits hiding in your life? Let’s dig them out and fix them.3

• TV that wears you out — Love gripping shows? They wear you down with an emotional rollercoaster. It’s like running a feelings marathon — you’re beat after. Big emotions, even fun ones, tire your brain. Switch to lighter shows or save dramas for weekends when you can relax after.

• Bright lights before bed — Bright lights and blue light at night fool your brain into thinking it’s day. It’s like sleeping with the sun in your face — hard to rest! This throws off your sleep and your circadian rhythm, leaving you tired the next day. Block blue light in the evenings by using blue-light blocking glasses, installing blue light filters on your devices and opting for warmer, dimmer lighting in your home as it gets dark.

• Following bad-fit advice — Adopting tips that don’t suit you often backfires. Advice that doesn’t fit wastes your effort. Figure out what works for you — like tweaking your diet or skipping a rule that feels off. Custom fixes save your energy.

• Reclaiming your spark — TV binges, late-night lights and mismatched advice gradually drain. Start with one swap, like dimming lights tonight, and keep going.

Sensory Overload — When Your Senses Steal Your Energy

Your brain is a processing powerhouse, but it has limits. When sensory input overwhelms it, you’re not just tired — you’re truly overstimulated. Here are three habits that lead to sensory overload, and how to reclaim your calm.4

• Ignoring your limits — Pushing through crowded spaces, loud events or visually busy environments without breaks overwhelms your sensory processing. Recognize your triggers and plan breaks in quiet, low-stimulus environments.

• Neglecting your nervous system — Failing to manage stress leaves your nervous system primed for overload. Chronic stress heightens sensitivity to sensory input. Practice stress reduction and slow breathing regularly, even when you’re not feeling overwhelmed.

• Ignoring physical needs — Not eating healthy, or not getting enough sleep, leaves your body less able to cope with sensory input. Focus on proper sleep, healthy carbs and daily exercise to build up your resilience.

• Taming your sensory overload — A constant barrage of sights, sounds and stimuli turn daily life into a sensory minefield. Start by identifying your triggers and implementing simple strategies to manage your sensory input. Even small changes, like taking regular breaks, make a significant difference in your overall well-being.

Breaking Free from Harmful Habits

Remember, feeling tired all the time isn’t your fate. Whether your desk stresses you out, tasks stack up or your routine throws you off, small changes flip the script. You don’t have to fix it all now — start with one or two that feel familiar. Little steps add up quick. Look at your day: which habits ring a bell? Write them down and pick one to tackle this week. You’ll be shocked how much pep you get back.

FAQs — Common Questions About Energy-Draining Habits

Q: What’s the best way to stop feeling tired all the time?

A: Check your habits first. Sitting tall, decluttering your environment and proper breathing lift you fast. Try tidying your desk and dimming lights at night — small wins work. Remember, consistency with these small adjustments is key to sustained energy improvements.

Q: How does a messy desk affect my energy?

A: Clutter messes with your focus, making tasks harder and longer. A clean desk keeps your brain calm and saves energy. Therefore, regularly dedicating short periods to organization significantly enhances your focus and reduces mental fatigue.

Q: Why do I feel drained after binge-watching shows?

A: Intense shows stir big emotions, tiring your brain out. Go for lighter options or save dramas for when you can rest after. Consider balancing screen time with activities that promote relaxation, such as reading or gentle stretching.

Q: Can bright lights really make me tired?

A: Yes, nighttime bright light and blue light trick your brain into staying up, ruining sleep. Dim lights at sunset and avoid blue light from screens at night for better rest and energy. Implementing a consistent evening routine with dimmed lighting helps regulate your circadian rhythm and promote better sleep quality.

Q: How can I manage tasks without getting overwhelmed?

A: Finish what you start and do small tasks fast. A quick list or note keeps your head clear. Prioritizing tasks and breaking larger projects into smaller, manageable steps prevents feelings of being overwhelmed.

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Posted by: | Posted on: January 23, 2025

How Meal Timing Impacts Your Blood Sugar Levels


Reproduced from original article:
https://articles.mercola.com/sites/articles/archive/2025/01/23/meal-timing-and-blood-sugar-control.aspx

Analysis by Dr. Joseph Mercola     January 23, 2025

meal timing and blood sugar control

STORY AT-A-GLANCE

  • Your body has an internal clock (circadian rhythm) that affects various functions, including your sleep patterns, hormones and digestion
  • The circadian rhythm also affects how your body processes food. Your metabolism, the process of turning food into energy, follows this daily rhythm
  • A recent study found that “late eaters” (those who consume 45% or more of calories after 5 p.m.) had poorer blood sugar control, regardless of weight or diet
  • Eating later in the day disrupts your body’s natural ability to metabolize glucose due to reduced insulin secretion and sensitivity at night
  • Consuming a healthy breakfast, avoiding late-night snacks and distributing carbohydrates throughout the day are key strategies for managing blood sugar

Have you ever felt that afternoon slump after a big lunch or found yourself wide awake after a late-night snack? These experiences aren’t random. Your body operates on an internal clock, much like a built-in schedule, called the circadian rhythm, and it affects everything, including your sleep patterns, hormones and digestion.

A recent study demonstrates another area that the circadian rhythm controls, particularly your blood sugar levels. It provides an interesting insight — it’s not just what you eat that matters; when you eat your meals do too, meaning that timing your meals based on your circadian rhythm significantly impacts your glucose levels and, ultimately, your overall health.1

‘Late Eaters’ Have Higher Glucose Levels and Are More Prone to Weight Gain

A study published in the journal Nutrition & Diabetes found that people who tend to eat later in the day have a higher risk of problems with blood sugar control. This means their bodies have a harder time regulating glucose, the main sugar found in the bloodstream.2

The researchers studied 26 people between the ages of 50 and 70 who were either overweight or obese and had either prediabetes or Type 2 diabetes. They divided the participants into two groups based on when they ate their meals — “early eaters” who ate most of their calories before evening and “late eaters” who ate almost half (45% or more) of their calories after 5 p.m.

To make sure the comparison was fair, both groups ate the same types and amounts of food. The only difference was their eating schedule. Participants used a mobile app to record all their meals.

The study’s key finding was that people who ate more later in the day had more trouble managing their glucose tolerance — their body’s ability to absorb glucose and use it for the brain and tissues — no matter their weight or what kinds of foods they ate. These “late eaters” also tended to eat more carbohydrates and fats in the evening. According to the researchers:

“Adding to previous findings on the detrimental effect of late eating on BMI [body mass index] and metabolism and its association with poorer diet, we now observed that the association of LE [late eaters] with poorer glucose tolerance is independent of greater body weight, fat mass, calorie amount, or poorer diet composition.”3

Dr. Diana Díaz Rizzolo, a member of the Faculty of Health Sciences, UOC and the study’s lead author, explained:

“The body’s ability to metabolize glucose is limited at night, because the secretion of insulin is reduced, and our cells’ sensitivity to this hormone declines due to the circadian rhythm, which is determined by a central clock in our brain that is coordinated with the hours of daylight and night.”4

Our Inner Timekeeper — The Circadian Rhythm and Your Metabolism

Think of your body as a finely tuned orchestra. Each organ and system have a role to play, and the circadian rhythm is the sync over a 24-hour period. Just like a conductor uses a baton, our bodies use light conductor, keeping everything in and darkness to stay on schedule.

Sunlight signals our bodies to release hormones like cortisol, which helps us feel alert and gives us energy. When darkness falls, our bodies produce more melatonin, a hormone that promotes relaxation and prepares us for sleep.5

This internal clock also affects how our bodies process food. Our metabolism, the process of turning food into energy, follows this daily rhythm. For example, our bodies are usually better at using insulin — a hormone that helps move sugar (glucose) from our blood into our cells for energy — in the morning.6 Insulin acts like a key that unlocks the door to your cells, allowing sugar to enter and provide energy. This is why our bodies handle sugars more efficiently earlier in the day.

This brings us to an important area of research called chrononutrition, which looks at how our eating patterns line up with our internal clock.7 As the featured study illustrates, consistently eating at times that don’t match our natural rhythms, like frequently eating late at night, throws off our metabolism.8

This is especially relevant for shift workers who often have irregular sleep and eating schedules and are more likely to experience metabolic problems.9 When your circadian rhythm is disrupted, it leads to insulin resistance. This makes it harder for sugar to get into your cells, leading to high blood sugar levels and increasing the risk of Type 2 diabetes.10

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When You Eat Matters — Meal Timing and Blood Sugar Control

Now that we understand how our internal clock affects metabolism, let’s look at how the timing of our meals specifically impacts blood sugar control. Here’s how breakfast, late-night eating, how often you eat and even intermittent fasting affect your blood sugar:

• Skipping breakfast — Skipping breakfast could set you up for blood sugar problems throughout the day. Research shows that people who skip breakfast often have bigger blood sugar spikes after lunch and dinner.11 It’s as if skipping breakfast makes your body less efficient at handling sugar later on, creating a ripple effect throughout the day.

• Night owl nibbling — Late-night snacking is a common culprit when it comes to blood sugar issues. Your body is like a factory that powers down at night. Just like a factory slows its operations, your body’s ability to process sugar also slows down in the evening.

Eating late at night is like asking the factory to suddenly ramp up production when it’s already winding down. This leads to weight gain and increases the risk of Type 2 diabetes. Considering that our ancestors likely ate most of their food during daylight hours when they were active, aligning our eating habits more closely with this natural pattern is beneficial.

• Spreading the carb load — The frequency of your meals also plays an essential role in blood sugar management. Instead of eating three large meals, try spreading your carbohydrate intake throughout the day with smaller, balanced meals and snacks.

This helps avoid high blood sugar spikes that happen after eating a lot of carbs at once. It’s like giving your body small, manageable doses of fuel instead of one big overload, allowing it to process the sugar more steadily.

• Intermittent fasting — Another approach to consider is intermittent fasting (IF), which involves cycling between periods of eating and fasting. Some studies suggest IF improves how well your body uses insulin and helps lower blood sugar levels.

There are different ways to do IF, such as the 16/8 method (eating within an 8-hour window and fasting for 16 hours) or the 5:2 diet (eating normally for five days and restricting calories for two).

Implement Healthier Habits with These Strategies

Now that you understand how meal timing affects your blood sugar, below are some easy-to-follow tips to improve your eating habits:

• Make breakfast a priority — Think of breakfast as the first log you put on the fire of your metabolism each day. It gets things going and sets the tone for your blood sugar control. When you skip breakfast, it’s like trying to start a fire with damp wood — it just doesn’t work as well.

Instead of sugary cereals or pastries, which cause a quick spike and then a crash in your blood sugar, try these simple swaps:

◦ Yogurt with ripe fruit — Yogurt made from raw, grass fed milk is packed with protein to keep you feeling full and satisfied. Adding fruit gives you vitamins, fiber and natural sweetness. A sprinkle of cinnamon might even help with blood sugar control.

◦ Whole-wheat toast with an organic pasture-raised egg — This simple meal provides a good mix of healthy fats, protein and complex carbohydrates.

• Avoid late-night snacks — Remember the campfire analogy? Eating late at night is like throwing logs on a dying fire. Your body isn’t as efficient at processing food late in the day, so you’re more likely to have excess sugar in your bloodstream. To avoid late-night eating:

◦ Set a regular dinner time — This helps regulate your hunger cues. Aim to eat dinner a few hours before bedtime to give your body time to digest.

◦ Eat without distractions — When you eat while watching TV or using your phone, it’s easy to overeat. Try to create a calm environment for meals.

◦ Establish a relaxing bedtime routine — Sometimes, late-night cravings are due to boredom or habit. A relaxing routine, like reading or taking a warm bath, helps you avoid the urge to snack. If you still feel hungry, try a glass of water or herbal tea. For more useful strategies to help you get high-quality sleep, read “Top 33 Tips to Optimize Your Sleep Routine.”

• Distribute your carbs wisely — Carbohydrates are your body’s main source of energy, but some carbs are digested faster than others. Think of it like different types of fuel — some burn quickly, causing a sudden burst of energy followed by a crash, while others burn slowly and provide steady energy. To distribute your carbs wisely:

◦ Choose whole grains — Whole grains have more fiber, which helps regulate blood sugar.

◦ Eat plenty of ripe fruits and well-cooked vegetables — These are packed with vitamins, minerals and fiber, which helps slow down the absorption of their natural sugars.

◦ Watch your portions — Even healthy carbs raise blood sugar if you eat too much at once. Balance your meals with protein and healthy fats. Include at least 0.8 grams of protein per pound of lean body mass, and ensure one-third of your protein intake is collagen-based.

As for healthy fats, choose grass fed beef tallow, ghee and coconut oil for cooking and eliminate vegetable oils that are loaded with linoleic acid (LA). Avoid processed foods and restaurant meals, which are often loaded with these oils.

• Small changes make a big impact — Making big changes to your diet is tough, so start small and make gradual, sustainable changes. Remember, consistency is key. Here are some easy ideas to get you started:

◦ Focus on one meal — Start by improving one meal, like breakfast, and then gradually work on other meals.

◦ Set realistic goals — Set small, achievable goals, like eating breakfast every day for a week or swapping sugary drinks for water.

◦ Track your progress — A food journal or app will help you stay motivated and see how far you’ve come. My Mercola Health Coach App has a Food Buddy feature to help guide your food choices and keep track of your health goals. It’s coming out very soon, so stay tuned.

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