SLEEP: The Master Key To Your Progress
The Health Revival Show
<p>In this episode we talk about the importance of sleep, how it impacts your health and hormones and how to improve your sleep.<br><br>Tip or trick: So many people struggle to drink water so we talk about one of our FAVORITE products from <a href="https://topnotchnutrition.com/lsn" rel="nofollow">Top Notch Nutrition - HYDRATE! Orange Mango is our fave! </a><br><br><a href="https://www.lsn.fit/blog/sleep-the-master-key-to-your-progress" rel="nofollow">Interesting facts about sleep and link to our full blog.</a></p>
<ul>
<li>“Routinely sleeping less than six or seven hours a night demolishes your immune system, more than doubling your risk of cancer. Insufficient sleep is a key lifestyle factor determining whether or not you will develop Alzheimer’s disease.”</li>
<li>Inadequate sleep – even moderate reductions for just one week – disrupts blood sugar levels so profoundly that you would be classified as pre-diabetic. Sleep disruption further contributes to all major psychiatric conditions, including depression, anxiety, and suicide.</li>
<li>Too little sleep swells concentrations of a hormone that makes you feel hungry while suppressing a companion hormone that otherwise signals food satisfaction. Despite being full, you still want to eat more.</li>
<li>“The shorter you sleep, the shorter your life span.”</li>
</ul>
<p><br>Best Sleep Hygiene Practices:</p>
<ul>
<li>Keep a schedule - our bodies love routine! With routine your body will know when to release calming hormones (melatonin) before bed and stimulating hormones in the morning.</li>
<li>Keep alcohol and caffeine moderate (stop at 2p, caffeine sensitive, stop at 12p)</li>
<li>Around 6/7pm make sure your cell phone is on nighttime mode, yellow light instead of blue light.</li>
<li>Dim lights in the house, wear blue light blockers if watching TV/working on computer</li>
<li>30 min before bed, remove all inputs! All inputs are stimulating our brain and we need to get into a relaxed state. </li>
</ul>
<p>Nighttime routine:</p>
<ul>
<li>Drink CALM (I take it anytime after 6p) or sleepytime tea</li>
<li>Do your normal personal hygiene practice (brush teeth, wash face, lotion up for young looking skin), maybe even take a warm shower before bed.</li>
<li>Get in bed, do a brain dump, read, lay and breathe in silence, or journal - a relaxing habit to help you calm your brain.</li>
</ul>
<p>Sleep Environment:</p>
<ul>
<li>Essential oil diffuser</li>
<li>White noise machine</li>
<li>Salt lamp</li>
<li>Light blocking curtains</li>
<li>Cool temp (60-68F)</li>
<li>Alarm - sunrise simulator<a href="https://l.facebook.com/l.php?u=https%3A%2F%2Famzn.to%2F2PYh2yG%3Ffbclid%3DIwAR3q3qnYkdthZJwmwF9lNHbd1iee9KzcCxabCt7NqGR-pFBNnxvWRK1yJjg&h=AT3Sp3iUcf0POL1gX9w3kEFNGbP9NRjzhkfMPfs8RgXjAZMNHrU3k_JvYSUlosduzhcs3kyI7zHCv56lFJjdQ_akGaUkoUjfDzwtDS6HLO4w09j5lFB7W2jSRgWoPSu1zr6DjQkJX20hayt38rW7fX7TnkUuZfk6VDgQGSkd" rel="nofollow"> https://amzn.to/2PYh2yG</a> </li>
</ul>
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