Let's Talk Sleep

 "Sleep is the single most effective thing you can do to rest your brain and body for health" -Dr. Mathew Walker. Better sleep equals a better you!

No amount of change to your diet and exercise will create lasting physical health if you aren't getting good sleep! It's like rowing upstream in a boat with a leak in it. 

Not getting enough sleep causes:

• Decreased energy levels
• Weakened gut
• Disrupted hormones
• Weak immune system
• Decreased brain function (stress, anxiety, memory)
• Less emotional regulation
• Weight gain

Getting enough sleep involves realizing the value of it and making it a priority. Getting deeper and more restful sleep involves little changes you make throughout your day. 

Tips for restorative sleep:

• Morning exercise - 20 minutes of morning sunlight boost circadian rhythms 
• Deep breathing- Deep breathing activates the vagus nerve and calms the nervous system 
• Regular sleep and wake times - Go to bed and get up within 1 hour of your set time
• Establish a bedtime routine- reading, journaling, prayer and listening to music
• Turn off screens at least 1 hour before bed- EMF (electromagnetic frequencies) can limit melatonin production, impact circadian rhythms and impact memory and learning
• Sleep in a dark, cool room
• Don't eat 2-3 hours before sleeping- If you go to bed full, your body will spend time digesting rather than repair, restoring and detoxing
• Aim for 8-10 hours of sleep every night