Get consistent, high quality sleep

Getting enough good sleep is critical for overall health. Sleep deprivation has been related to hormonal imbalances in insulin, cortisol, leptin, ghrelin, and HGH.

Sleep deprivation, for example, not only impairs insulin sensitivity but it's also linked to a 24-hour rise in cortisol levels, which can contribute to insulin resistance. In fact, one small research of 14 healthy people revealed that sleep deprivation for five nights reduced insulin sensitivity by 25%. Furthermore, studies show that sleep deprivation causes an increase in ghrelin and a reduction in leptin levels. Sleep-deprived people had greater ghrelin levels than those who got the recommended amount of sleep, according to a study of 21 research involving 2,250 people. In addition, your brain needs uninterrupted sleep to cycle through all five phases of sleep. This is especially critical for growth hormone release, which occurs primarily at night during deep sleep. Aim for at least 7 hours of high-quality sleep every night to maintain optimal hormonal balance.