7-8 hours of good sleep hygiene, allow the body & brain to rebuild, repair, restore and detoxify incl. 3-4 hours non-rem phase 3 sleep.
Humans are diurnal and are meant to sleep through the night.
Poor sleep quality directly contributes to Metabolic Chaos (has serious consequences on metabolism and health)
You might be:
eating the perfect diet for you,
getting adequate exercise,
taking all the right supplements,
But if you’re not getting enough sleep, much good will be cancelled out
Secret #1 - Eat a snack around bedtime.
If the snack is “right for your type,” it not only stabilizes blood sugar levels, it will help balance your sleep and repair hormone levels as well as important neurotransmitters. Starchy, carb-heavy snacks or meals during the late hours of the day can dramatically inhibit quality sleep. The high carb snack will raise blood sugar, which will trigger an insulin response. Insulin may shuttle the sugar out of the blood while you sleep, but if blood sugar drops too low (hypoglycemia), you may wake up and not be able to fall back to sleep with ease.
Secret #2 - Keep your sleeping space dark!
When light hits the eyes, it disrupts the circadian rhythm of the pineal gland and the production of melatonin and serotonin – this process most definitely hinders sleep quality. There also should be as little light in the bathroom as possible if you get up in the middle of the night. Alarm clocks should be dim, and nightlights should not be used.
Sleep is a huge priority. H.I.D.D.E.N. stressors and dysfunction must be properly investigated.
Secret #3 - Wear socks to bed.
Due to the fact that the feet have the poorest circulation, they often feel cold before the rest of the body. Studies have shown that wearing socks to bed reduces the amount of times a person wakes throughout the night. It really works!
Secret #4 - Get to bed as early as possible!
Yes, we know this is a tough one. Our systems, particularly the adrenals, do a majority of their recharging or recovering between the hours of 10PM and 2AM. In addition, your liver, gallbladder, and brain do some important detoxing while you are sound asleep, contributing to overall health. Prior to the widespread use of electricity, people would go to bed shortly after sundown, as most animals do, in a natural diurnal cycle (awake during the day and asleep during the night) that nature intended for humans, as well. Once again, this is another reason to keep lights low once the sun starts to go down.
Secret #5 - Keep it cool
Keep the temperature in the bedroom below 70 degrees Fahrenheit. Many people keep their homes, and particularly, the upstairs bedrooms, too hot. The hotter one is, the harder it may be for that individual to fall asleep and stay asleep. You also don’t want your sleeping space to be too cold, either. Overall body temperature plays a HUGE role in sleep quality.
Sleep is an anabolic process (builds you up) vs. catabolic.
The tips above are some of the most effective ones to implement and will get you real results, fast. However, there are many more ways you can improve your sleep, and a proper investigation into the underlying cause may be required. FDN practitioners have a wealth of knowledge regarding sleep and can help you get the rest you require to be healthy. To learn more schedule a Discovery call to see if your a good fit for our program.