Are you tired?
How many hours did you get last night? How much do you need? AND why is it so important?
I have heard from Dr Rubin Naiman, a sleep specialist, that we need to fall back in love with sleep. It’s one of the 4 Cornerstones of Health. Those being: exercise, good nutrition, relaxation and good quality sleep.
We have forgotten what it means to rest. We are all so restless.
70 million people struggle with insomnia. There seems to be a relationship between chronic illness and sleep loss.
Insomnia is linked to hyperarousal. Our days are jam packed with stuff that needs to get done. So …what happens when we don’t get enough good Quality Sleep?
Short sleepers risk insulin resistance, obesity, Diabetes, CVD, arthritis and mood issues and it also disrupts our metabolism.
Heart Rate goes up, Metabolic rates go up,
Nighttime Cortisol goes up and Melatonin goes down. Just when we need more of it.
When we sleep our immune system is galvanized as our bodies and brains enter housekeeping mode, cleaning up the stuff from our busy days and processing toxins and regulating our hormones that directly impact our appetites.
The 1st third of our sleep is the deepest and it needs to be before midnight.
Some common myths regarding sleep
- Turkey as a sedative – not true
- Warm Milk – not true because of the protein
- Coffee and Caffeine
- Midnight Snack – not good as it messes up Circadian Rythms
- Dr Rubin Naiman, a sleep specialist and best selling author talks about Sleepytime Tea –He states it actually contains a mild diuretic so it should be called PeePee time tea.
There is a lot of evidence that OTC Sleep Aids can increase dependency and residual hangover.
Tips for better sleep:
2-3 hours before bed …2-3 hours before bed. no food.
Keep your bedroom cool without any tech devices
No screen time before bed and limit bright lights.
Be consistent with your sleep schedule. Bedtime and wakeup time.
Take your magnesium before bed. Many people are deficient in this very important mineral. It can help relax the body and get it ready for sleep. It’s also great if you suffer from leg cramps. It can help with BM’s. It supports numerous critical functions in the body. Helps maintain normal BP, keeps bones strong and it’s good for mood as well.
Good food sources include: nuts and seeds, almonds, cashews, peanuts and nut butter. Spinach, legumes, black beans, avocados and bananas.
There are 9 different types of magnesium some more well absorbed than others. It’s helpful to know which to choose.
Magnesium Lthreonate by Integrative Therapeutics is a good one as is Mag Glycinate Complex by Designs for Health
How will you help yourself sleep better tonight?
