In our fast-paced, modern world, we often prioritize work, socializing, and entertainment over something that is crucial to our well-being: sleep.
An essential biological process to life itself, sleep allows our bodies and minds to rest, rejuvenate, and function optimally. Between kids, careers, housework, and (dare we say it?) relaxation time, sleep can take a back burner on our priority list. What some may not realize is that overlooking this crucial part of routine may be the missing link to experiencing optimal health! Let’s explore some important sleep habits to help you live your optimal life!
The Importance of Sleep:
Sleep is not merely a time of inactivity; it is a complex and vital process that affects every aspect of our physical and mental health. During sleep, our bodies repair tissues, consolidate memories, drain waste products from the brain, and regulate hormonal functions. It is the foundation upon which our cognitive abilities, emotional balance, and physical stamina are built.
Detriments from Lack of Sleep:
Impaired Cognitive Function: Sleep deprivation can significantly impair cognitive function including memory, attention, reaction time and decision-making. This can lead to reduced productivity and an increased risk of accidents.
Mood Disorders: Lack of sleep is closely linked to mood disorders such as anxiety and depression. Chronic sleep deprivation can exacerbate existing mental health conditions and contribute to emotional instability. We have all felt this way when we’ve had multiple days of missed sleep – irritability and mood swings are high, then reduced once we get some good shut-eye.
Weakened Immune System: Sleep plays a vital role in bolstering the immune system. Inadequate sleep can weaken the body’s defenses, making us more susceptible to infections and illnesses. This is also the time the glymphatic system (the brain’s lymphatic system) is working in high gear to drain and restore the brain!
Weight Gain and Obesity: Poor sleep disrupts the balance of hunger hormones, leading to increased appetite and cravings for unhealthy foods. This can contribute to weight gain and obesity over time. Do you ever feel like you want those high-carb snacks when you’re extra tired? This is from a physiological response, the body trying to get quick energy anywhere it can.
Cardiovascular Health: Chronic sleep deprivation has been associated with an increased risk of cardiovascular diseases, including hypertension and heart disease.
Best Ways to Optimize Sleep:
Establish a Consistent Sleep Schedule: Try to go to bed and wake up at the same time every day, even on weekends. This helps regulate the body's internal clock and improves sleep quality.
Create a Relaxing Bedtime Routine: Engage in calming activities before bedtime, such as reading, meditating, or taking a warm bath. Avoid stimulating activities and electronic devices that emit blue light, as they can interfere with melatonin production. Investing in blue light blocking glasses to wear while looking at screens can be helpful in regulating your sleep hormones as well (and wearing throughout the day - not just in the evening!). F.lux is another helpful program to reduce blue light emitted from devices.
Create a Sleep-Friendly Environment: Make your bedroom a comfortable and sleep-conducive environment. Keep it cool, dark, and quiet to promote relaxation and uninterrupted rest. Even a tiny amount of light can disrupt sleep, so try covering up all lights, or sleep with a sleep mask.
Limit Caffeine and Alcohol Intake: Caffeine and alcohol can disrupt sleep patterns and reduce sleep quality. Limit their consumption, especially in the hours leading up to bedtime, but even in the earlier hours. Those who “need” caffeine the most should have it the least! This is because of the disruption it has on the brain-adrenal connection.
Exercise Regularly: Regular physical activity can improve sleep quality. However, avoid intense exercise close to bedtime, as it may make it harder to fall asleep.
Watch Your Diet: Avoid heavy, spicy, or large meals close to bedtime, as they may cause discomfort and disrupt sleep. Opt for light, sleep-promoting snacks if necessary. Routine here is a good idea as well. Eat your last meal at the same time, allowing enough time for your food to digest before going to bed.
Manage Stress: Practice stress-reduction techniques, such as deep breathing, yoga, or mindfulness meditation, to help ease your mind before bedtime. We like Calming Crossovers and Tapping with intentional breath practices before bed. Try 4-7-8 breathing (in for 4 seconds, hold it for 7, then exhale for 8 seconds). Do this rhythm for a few minutes to allow your mind and body to relax into a sleep-ready state.
Sleep is the foundation of a healthy and fulfilling life. Prioritizing sleep and implementing strategies to optimize it can significantly improve our overall well-being, cognitive abilities, and emotional balance. Remember, a well-rested mind and body are better equipped to face life's challenges and enjoy its wonders. So, let's prioritize sleep and unlock the key to optimum living!
Some additional tools to help promote restful sleep for the long term are:
Supplements such as Liposomal Melatonin, which delivers a high quality of melatonin through the skin
Adding castor oil packs to your evening routine (see instructions here)
Utilizing binders in the evening since the body detoxes primarily during sleep
Addressing hidden infections like parasites with a thorough protocol may be necessary to resolve your sleep issues for good
Do you need more support along your health journey? Call our office to schedule with one of our doctors or health coach to start working toward your optimized health!