HERE’SHOW&WHYTOGETMOREOFWHATYOUNEED!
Youpushedsnoozeagaintogetten moreminutesofsleep.“IfonlyIcould catchuponsleep,Iwouldbereadyto bounceoutofbed!”Soundfamiliar? Everyonewantsgood,qualitysleep,but iteludesmostofus.Sleepisn’taluxury, it’sthefoundationtoyourhealthand well-being,soit’sworthprioritizing.We allknowhowimportantastrong foundationistoanybuilding,sothinkof sleepasyourownfoundation.
Isyoursleepfoundationsolidordoesit needsomeattention?Manyfactors influenceourqualityofsleep,asyou’llread below,butconsistencywillputyoubackon track Ifyou’realreadydoingallofthesteps below,yetstilldon’tsleepwellafterruling outunderlyinghealthissues,thereare somepowerful,safesupplementstohelp lullyouintoarestorativeslumber
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Did you know those obnoxious cravings for sugary, deep fried, or doughy snacks stems from lack of sleep? Or that your afternoon brain fog, tiredness and moodiness does too? Are you storing excess fat despite efforts to reduce it? A weak sleep foundation triggers cravings, hormonalimbalance,riskofinjuryandpoorexecutivedecisionmaking.Goingevendeeper,itis important to note that regular bouts of missed zzz’s negatively impact brain health! There is a rise in dementia and Alzheimer’s in the aging population, however by the time a person experiences symptoms that interfere with their typical day-to-day, it can be decades from whentheinitialpathologybeganinthebrain.
Whenwehaverestfulsleep,ourbodyrepairsandremovestoxins,andourbraindoesthesame through Brain Derived Neurotropic Factor (BDNF). Dementia is a combination of leaky brain, amyloid plaques and tau proteins that destroys neurons and neural connections in our brain, eventually shutting down important parts of our brain for recall and executive function. This is why sleep matters so much! Without deep or REM sleep, our brains do not produce BDNF and without BDNF, toxins remain in our brains, slowly causing irreversible damage. Hormones are signaledfromthebrainthroughthehypothalamus,butifyou’rebrainisn’tclearingdebris,your hormonescouldsuffer.
It’shardtotellwhichcamefirst,themessed-uphormones,includingincreasedstresshormone Cortisol, or messed-up sleep. They go hand in hand. Any new habit at first is work, but soon you’llcometoappreciateandcravewhatittakestogetdeep,restfulsleep.
HowtoGetQualitySleep
1.Gooutsiderightwhenyouwakeup
Sunlightexposure,evendaylightonovercastdaysfirstthinginthemorning resetsthepinealglandtoproduceserotonin(thefeelgoodhormone)and shutdownmelatonin(thesleepyhormone).
2.Keepconsistentbedtimes
Gotobedandwakeupatthesametimeeveryday,evenonweekends.
Yourcircadianrhythmandchronotypethrivesonroutine,whichhelpsthe braintransitionmoresmoothlyintodeeperstagesofsleep.Knowyour chronotypebecausethatimpactstheoptimalbedtimeforyou.
2.SleepDuration
Adultstypicallyneed7–9hoursofsleeptogetsufficientdeepsleep(which usuallymakesup~13–23%oftotalsleep).
Thefirsthalfofthenightcontainsthedeepestsleep,sosleepingless shortensthatwindow.
3.StressandCortisolLevels
Highstressorcortisollevelsreducesdeepsleep,especiallyearlyinthenight. Someindividualswithareversedcircadianrhythmmayproducecortisolat nightinsteadoffirstthinginthemorningwhenwearemeantto,whichcould contributetocortisolimbalance.Toknowwhatyourlevelsare,addthis importantmarkertoyournextbloodlabs.
Usecalmingroutinesbeforebed:meditation,deepbreathing,journaling,or lightstretching.Ifyouliketomulti-task,thinkofallyouaregratefulfor,do boxbreathinganddocomfortable,relaxingstretches.
4.LightandNoiseControl
Blockbluelightfromscreens1–2hoursbeforebed(orwearblue-light blockingglasses).
Useblackoutcurtains,eyemasks,orwhitenoisemachinestosupportalowstimulationenvironment.
5.NutritionandMealTiming
Avoidlargemeals,alcohol,orsugarclosetobedtime theydisruptyour naturalsleepstructure.Bonus,stoppingeatinganddrinkingjustthreehours beforebedincreasesBDNF!
FuelyourbrainforbettersleepwithDr.Bredesen’sKeto12/3philosophy. Delicious,balancedfuelforyourbraincanbedeliveredtoyourdoor!
Somenutrients,likemagnesiumglycinate,L-Theonine,ValerianRoot,Omega-3's, supportdeepsleep,plusthissupplementcontainsmostofthesepowerfulingredients toget“Ambien”levelsofsleepwithouttheprescriptionorsideeffects.
6.PhysicalActivity
Dailyexercise(especiallyaerobicorstrengthtraining)improvesdeepsleep. Avoidintenseworkoutswithin2hoursofbed.
7.BodyandRoomTemperature
Deepsleepistriggeredwhenyourcorebodytempdrops.
Idealroomtemperature:60–67°F
Takeawarmshowerorbath1hourbeforebed itcoolsyoudownafterward.
8.CaffeineandStimulants
Caffeineblocksadenosine,achemicalinourcellsthatdirectlyimpactsleep.Dr.Andrew Hubermannotesthatwaiting1.5–2hourstohavecaffeine“allowsadenosinelevelsto buildnaturallyinthemorning,reducingthelikelihoodoffeelingsleepy”intheafternoon.
Avoidcaffeineatleast6–8hoursbeforebedtime(orsoonerifsensitive).
9.HormonalBalance
Melatoninandgrowthhormonesupportdeepsleep;imbalances(eg,duetomenopause, thyroidissues,orcortisoldysregulation)canimpairit. Lowmelatoninorestrogen,forexample,oftenreducesdeepsleepqualityin perimenopausal/menopausalwomen(aren’tweluckygirls?).
10.Technology&EMFExposure
Excessscreentimebeforebedordevicestooclosetoyourbodymayinterferewith melatoninrelease.
Tryairplanemodeandkeepingphones/tablets5feetawayfromthebedornightstand.
Takeaway:
Greatsleepdoesmorethanmakeyoufeelbetter;itbalanceshormonescriticaltoour well-being,repairsandrestoresourentirebody,particularlythegutandbrain.Deep sleepincreasestheproductionofBDNF,whichtakesoutthemetabolictrashinthebrain viatheglymphaticsystem.BuildupoftoxinslikeAmyloidPlaqueandTauProteinscan leadtoincreasedriskfordementia(alltypes),temporarymentallapses,andvisual acuity.
Thereareeasystepstotaketogiveyousuperpowersbybeingrested,restoredandable toresistthetemptationsthatpreventyoufromfeelingyourbest.Bekindtoyourselfand implementonecheckpointatatimetocreatelastingsleephealthyhabits!
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