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Welcome back to our sanctuary of well-being! Today, we're delving into the often-overlooked cornerstone of health and vitality: sleep optimization.
Join us as we explore the profound connection between quality sleep and immune health, guided by insights from sleep experts, and discover practical tips and tricks to enhance your sleep for a stronger, more resilient immune system.
Did you know…
While we sleep, our brains undergo a remarkable process known as the glymphatic system, a unique cleansing mechanism that works tirelessly to remove waste products and toxins accumulated throughout the day. Think of it as a nighttime janitorial crew, tidying up the brain's landscape while we drift into dreamland.
Getting a good nights sleep seems to be the new luxury in today's busy world!
We have sleep trackers that measure our sleep amount and quality. The sleep market is worth over 400 billion US dollars!!! So why can we not sleep?
Harnessing Morning Light for Circadian Reset
Exposure to natural light in the morning is like hitting the reset button for our internal clock, known as the circadian rhythm. The morning light, particularly sunlight, sends powerful signals to our brain, signaling that it's time to wake up and kickstart our day.
This exposure helps regulate our sleep-wake cycle, enhances alertness, and sets the stage for a well-coordinated biological rhythm throughout the day.
Blue Light-the enemy!
Blue light from screens in the evening has a big impact. What can we do to prevent it? Turn off the lights or switch to blue light blocking bulbs or use candles instead.
The use of phones, tablets and computers after the sun sets really messes with your sleep and so does watching TV before bed. If you can't avoid this, please wear blue blocking glasses! They truly are amazing! I use a brand called TRUEDARK.
Don't eat after 6pm.
It disrupts the quality of your sleep. So does drinking alcohol.
Stress is a big factor to why people can't fall asleep or wake up at night. Solution; Try breathing techniques or meditation before bed. I just got the new Nucalm app which works wonders for getting you into the Delta frequency and a deep sleep state (1-3Hz). Many of my Biohacking friends swear by the Braintap device as well.
Box Breathing
If you wake up at night try the Box breathing technique which is exhaling to a count of four, holding your lungs empty for a four-count, inhaling at the same pace, and holding air in your lungs for a count of four before exhaling and doing it all over again until you drift off.
Creating the Ideal Sleep Environment
Transform your bedroom into a sanctuary of tranquility, optimizing conditions for restorative sleep. Keep your sleeping space cool, ideally between 60-67°F (15-20°C), to promote the natural drop in body temperature that occurs during sleep.
Invest in light-blocking curtains or shades to create a dark environment free from disruptive light sources. Additionally, consider using white noise machines or earplugs to minimize disturbances and create a serene atmosphere conducive to deep, uninterrupted sleep.
Magnesium: Nature's Sleep Aid
Magnesium is a mineral powerhouse renowned for its role in promoting relaxation and supporting healthy sleep patterns. As a natural muscle relaxant, magnesium helps calm the nervous system, easing tension and stress that can interfere with sleep.
Incorporating a magnesium supplement into your daily routine, especially in the evening, can help facilitate the transition into a state of deep, restorative sleep.
The counting sheep was what my mother told me to do as a child and you can't deny this little old trusted hack!
Wishing you sweet dreams!
Alexandra and The Scandilabs Team