Thrown off by Daylight Savings? Us too. We can all agree that there is nothing quite rejuvenating as a good night’s sleep. 🛌 So many good things happen when you get enough sleep, including
◽️Healthy immune system
◽️Healthy hormone function
◽️Clear mind, improved mood and sharper focus
◽️Healthy Cardiovascular support
It is estimated that 1 in 3 Americans suffer from sleep deprivation. The most common of these issues is Insomnia. Chronic sleep deprivation can greatly affect your overall health and deter you from living your best life. This can look like:
🔻extreme daytime exhaustion
🔻increased brain fog and decreased ability to concentrate
🔻frequent colds and illness
🔻inability to loose weight
🔻increased depression and anxiety
Follow these #sleephacks to help get the most out of your rest!
1. Improve your Gut health
Eliminate stimulants (sugar, caffeine, alcohol) and inflammatory foods
Use digestive enzymes, probiotics and L-Glutamine during the day to promote a healthy gut environment.
Dysbiosis and Leaky gut are proven to impact sleep.
Work with a functional medicine practitioner to determine the cause of your poor gut health and direct you to healing it.
2. Create a consistent Routine
Here are some ideas: Take a hot shower or warm epsom salt bath, try some gratitude journaling, adopt a meditation practice, practice positive affirmations with yourself or partner, use aromatherapy by diffusing essential oils in your room.
3. Use Natural Supplements. My favorite supplements to improve sleep include:
CBD sleep drops from @plantpeople
Insomnitol from @designsforhealth
TriMag Supreme Night from @designsforhealth
Melatonin – 1-5 mg to fall asleep and/or 5-20 mg time released melatonin to stay asleep
n 5-HTP – 100-200 mg 1 hour before bedtime
Taurine – 500-2000 mg 1 hour before bedtime
4. Address Adrenal Dysfunction
To decrease nighttime cortisol or stress consider using ashwaganda, phosphorylated serine, lactium casein decapeptide, L-theanine or other calming herbs (chamomile, valerian root, etc).
Shut off Sympathetic and Promote Parasympathetic nervous system activation by doing deep belly breathing before bed: breath through your nose for a count of 4, allowing your belly to fill up with air, and breath out for a count of 8.
Work with a functional medicine practitioner to determine the cause of your adrenal dysfunction.
5. Avoid Stimulants and Blue Light
No electronics within 1 hr of bedtime. If you must use your computer/phone/tablet then wear glasses that block blue light.
Avoid Sugar/caffeine/alcohol within 2-3 hrs of bedtime
Avoid anxiety-provoking activities close to bedtime. This includes; watching the news, reading exciting materials, paying bills, checking finances, arguments, and negative judgements about sleep. Replace with healthy stress reducing activities such as light yoga, breath work, meditative practice.
Sometimes, using supplements or making simple lifestyle changes can have a big impact on improving sleep! Use the tips above to improve your #sleephygiene
Note: Sometimes sleep disorders like insomnia exist alone, and other times insomnia can be a symptom of a deeper health issue. Here at South Bay, We can help you get to the root cause of your sleep concerns with #functionalmedicine and #acupuncture. Contact us for more information! (631) 355-7255 or email@example.com.