Sleep 💤 💤 How Your Sleep Needs Change Throughout Your Life??? Sleep During Childhood 🧒 Sleep needed: 9 to 16 hours per 24-hour period depending on age (the younger you are, the more sleep you need!) Sleep During Teenage Years🧒 Sleep needed: 8–10 hours per night Sleep During Adulthood Sleep needed: 7 or more hours per night With work commitments, family responsibilities, and other lifestyle changes that happen in adulthood, it should come as no surprise that between your 30s to 50s are the years you get the least amount of sleep. Sleep During Senior Years🤨 As you enter your 50s and beyond, your sleep patterns continue to evolve. The most significant change observed is a shift in sleep architecture, characterized by a decline in deep sleep and REM sleep. You might have more fragmented sleep, waking up more often during the night and struggling to fall back asleep. This reduces your sleep efficiency, a key contributor to your sleep quality. Things to Keep in Mind✅✅✅ How and when you sleep can change over time. This can be mediated by changing hormone levels, lifestyle commitments, and your daily routine. Using tools , you can discover your chronotype and determine whether or not your habits align with your body’s needs. By understanding what forces your circadian rhythm out of alignment, you can adjust your actions to keep your internal clock running smoothly. 😀😀😀 Photo from Dallas 🛌👍

And some healthy tips ✅✅👍 Below are some lifestyle habits that could be the culprit behind your middle-of-the-night wake-ups, plus potential solutions to sleep more soundly in the future. 1. Eating or Drinking Late at Night Consuming the wrong foods and drinks can significantly disrupt your sleep patterns. For instance, eating too close to bedtime can keep your digestive system working even as the rest of your body winds down for sleep. Large meals in the evening can cause indigestion, heartburn, or acid reflux, especially if you lie down soon after eating. This is because when you’re in a horizontal position, it’s easier for stomach acid to flow back into the esophagus, leading to discomfort and potential sleep problems. Additionally, eating can rev up your metabolism, which can raise your body temperature. An increased body temperature can interfere with your body’s ability to fall asleep, as a cooler body temperature is more conducive to sleep. Blood sugar may also be playing a role in your sleep issues. For instance, a meal that’s rich in sugars or simple carbohydrates can cause a spike in blood sugar. Research indicates that in healthy individuals, blood sugar rises during sleep. However, a sugar spike before bed can cause your blood sugar to crash during the night, causing early-morning awakenings. Consuming large amounts of caffeine, alcohol, or nicotine, especially later in the day, can also disrupt sleep. Finally, if you find yourself taking regular bathroom breaks during the night, it could be from drinking too much water before going to bed. Solution: Eat your last meal at least two to three hours before bedtime, and stay away from carbohydrate-rich foods right before you go to sleep. If you’re hungry before bed, eat a light snack that balances protein, fats, and carbs. #healthylifestyle #qualitysleep #longevitylifestyle

Massive CONGRATULATIONS to our 7 day leaderboard leaders👏👏👏 @Anna Sepetavc @Precious Makombe @Sandeep Trikha @Nadia Vommaro Throughout this week you have engaged through your posts, comments and likes and maintained the high vibes in our community! Thank you for your valuable input, you are appreciated and we are so proud to acknowledge you for your contributions to our special community. Have an amazing week Uplevellers!!! 🌺🌺🌺

WHAT IS THE SCIENCE BEHIND IT ALL? ✅✅FASTING ✅✅✅ Caloric restriction is often referred to as the most proven way to extend life, with some studies showing an 83% increase in lifespan. Cutting your calorie intake by 15% whilst also using supplements can protect against cancer, diabetes and dementia. Fasting is something that is done by many cultures around the world. Some do it as part of a religious holiday or ritual, while others choose to do it for the fantastic health benefits. While it is something that can work incredibly well when it comes to losing weight and improving your health and longevity, it also depends on the food that you eat. A person who chooses to eat a small McDonald’s meal every day would have a lesser result than someone who eats healthily. Intermittent fasting is thought to reduce age-related diseases, such as cancer. It has also been shown to improve heart health, cholesterol, blood pressure, brain health, oxidative stress, immunity and insulin sensitivity, without leaving you hungry. Additionally, fasting has been proven to be a good way to lose weight, whilst keeping your muscle mass. Blood pressure, resting heart rates, and other heart-related issues can all be improved by intermittent fasting. physical activity. 16-hour fasting young men demonstrated fat reduction while retaining muscle mass. Studies have shown that mice that were fed on different days displayed greater running endurance than those fed every day. I have determine myself Intermittent fasting every week Sunday once now onward 👍👍

Official Welcome into Uplevel Lifestyle! *️⃣ Please watch the 20min Video below explaining how to use this group and how to receive the amazing gifts, courses, and prizes too. Here is a written summary: *️⃣ What is it? This group was created to provide you some of the greatest value you will ever come across in the areas of Mindset Mastery, Manifestation, and Personal Development. WHILE you get REWARDED for focusing in and engaging in the group. How cool is that? *️⃣ How to join? Click this link and answer the 3 membership questions: https://my.uplevellifestyle.com/Uplevel-Lifestyle-Community *️⃣ How does it work? ✅#1 - The reward system Every time you post a win, a question, or a value knowledge piece you are learning from Spencer, you EARN POINTS when someone LIKES your post AND/OR comments. 1 Like = 1 Point A few rules you want to know about is you cannot promote your own business or products and you cannot share links. This is a community to be focused completely around Dr Spencer Pool's teachings. ✅#2 - Levels from your Rewards You get rewarded for being the most engaged in the group with Levels! Levels are a way of us rewarding you for your amazing focus and study. For example, you start on Level 1. It takes just 5 points to get to Level 2 (5 LIKES on any posts / comments you do). In Level 2, you become the “Contributor” identity and gain access to the important "Conquering fear" program! Once you get to Level 3, you get the “The Battle of Selfs Mini Course" for FREE as your reward! There are 9 Levels in total. As you UPLEVEL, the rewards become more and more valuable. ✅#3 - Leaderboards Every Month, the TOP 5 on the Leaderboard will get a PRIZE and GIFT. That will range from free coaching from us, free programs, free merchandise, Amazon gift cards, etc. Every month, you will want to set the intention to be the top engager. ✅#4 - Referrals Every Month, you can invite people you know, your audience, your social media followers, etc.