Sleep is essential for overall physical and mental health, and getting enough high-quality sleep is associated with:
Brain function: Sleep helps with learning and developing long-term memories.
Immune system: Sleep helps regenerate the immune system.
Emotional well-being: Sleep can help with mood issues.
Detoxification: Sleep helps the body go through important detoxification and rebalancing processes.
Chronic disease risk: Sleep is associated with a reduced risk of chronic diseases, including cardiovascular disease, metabolic dysfunction, and infections.
Prioritizing a good sleep routine is a must for overall well being. Here are some science backed tips for optimizing sleep:
Caffeine:
Reduce caffeine intake to 1 cup/day. Try to consume it before 11am
Trial avoiding cacao at nighttime
Amount of sleep:
Aim for 7-9 hours/night, try to keep the same schedule
Supplements:
Can take Magnesium Glycinate or Ashwagandha before bed to help with relaxation
Trial melatonin as needed
Nutrition:
Have lean protein at dinner (helps with sleep and blood sugar regulation)
Consume good fats to balance out your hormones
Avoid refined sugar (even fruit) after midday-it spikes blood sugar which can
disrupt sleep
Alcohol:
Avoid alcohol before bed
Environment:
Lower room temperature
Try blackout curtains or a sleep mask
Try to go screen free 1-2 hours before bed
Try to eliminate or minimize noise with ear plugs or a white noise machine
Try a hot shower or bath with lavender to raise your body temperature and relax your muscles before bed
Exercise:
Aim for regular physical activity to help with sleep
Engage in aerobic exercise like cardio at least three hours before bedtime.
Monitoring:
Data like heart rate, heart rate variability, respiratory rate, and oxygen saturation can be used to evaluate sleep and can be collected with wearable devices like a Fitbit or Oura ring. This can be helpful if you want to trial an intervention to see if it has a positive effect on sleep. Data can have an adverse effect on mood and sleep however if it induces more stress. It is good to be mindful of this.
Sleep apnea, a condition in which breathing stops and restarts during sleep, is a potentially life-threatening sleep disorder that commonly goes undiagnosed. If you have symptoms of loud snoring, insomnia, fatigue and excessive daytime sleepiness, you should be checked for sleep apnea.
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