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How is your sleep hygiene?

Updated: Aug 27, 2023

Why is sleep so important? In a modern world it is becoming common for people to function on less and less sleep, as if it were a badge of honor. But cultivating good sleep habits will be one of the most critically important things you can do for good health.

Sleep is the time in which our body's glymphatic system helps the central nervous system clean out its waste products and repair itself much like the lymphatic system does for the rest of the body. Our glympathic system is 10 times more active during sleep than during waking hours. Essentially, sleep is the time in which our brain is able to detox from the events of the day. If we shortchange our sleep time, our brain is not able to fully clean and repair itself in preparation for the next day!

You've probably heard the old adage, " I can sleep when I'm dead" But, remember not getting enough sleep can drastically impair your health, including: poor memory and concentration, heightened stress levels , weakened immune system , accelerated aging, and advanced tumor growth. One bad night of sleep has even been shown to increase blood sugar for the following day!

A Duke University study found that women actually need more sleep than men, even as much as 1-2 hours more, for a total of 8-10 hours per night. When women get less sleep, there's a greater chance of psychological and physical problems. In addition, there are increased feelings of hostility, depression and anger and increased levels of inflammation markers and insulin.

So, what's someone with insomnia to do? This is where developing good sleep hygiene habits come into play! Good sleep habits begin hours before bedtime. It all starts with our circadian rhythm, which is the 24 hour cycle determined by the master clock in our brain. Our body is wired to sync to natural day and night cycles. Awake with light and sleep with dark. But thanks to artificial light surrounding us 24/7 we have thrown off our body's natural circadian rhythm.

In order to reset that rhythm everyday, we will want to see the morning sunlight and also begin to wind down as the sun goes down. We will want to minimize our interaction with artificial light after 7 pm, when melatonin levels naturally begin to rise. If you fight this, by continuing to view electronics late at night, you may find yourself in a place of wired and tired because you have caused a cortisol jump instead of a melatonin release. In order for melatonin to rise cortisol must lower.

If you struggle to sleep, rather than turning to pharmaceutical sleep aids start here: look at the morning sun daily-which primes the brain for melatonin production 12 hours later, take a walk daily, turn off all electronics a few hours before bed and if you find that you can't do this then use blue blocking glasses, keep your phone out of your bedroom or at least 10 feet away from where you sleep, make your bedroom dark and cool ,implement the use of a good quality magnesium glycinate, implement the use of a good quality melatonin supplement, especially if you're over 50.

If you find that you still struggle to get some sleep, then consider trying some of these helpful supplements.

*This is not medical advice*

*I am an affiliate for some of these products*

1) Equilife Melatonin

2) Equilife Adrenal support

3)Sleep gummies with CBD

4) Equlife Sleep support

5)Magnesium Glycinate

6) Best Rest Sleep Formula

7) Juna Nightcap Sleep Gummies



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