Sleep is ESSENTIAL!  Scientists used to not know why we slept, but did know that for some reason we went crazy if sleep-deprived.  Not being allowed to sleep is literally a form of torture.  Now we know that one of the reasons sleep is so necessary is due to the glymphatic system - a recently discovered, macroscopic functional waste clearance pathway for the central nervous system.  Think of it as a major detoxifier for our brain that works best while we sleep.  A good night’s rest of deep sleep is a must to achieve health and healing.  Here are 7 key steps to achieving a better night’s sleep:

Rule #1:  Schedule sleep like you're in Boot Camp for the first month

• Go to bed and wake up at the same time each day and stick to this on weekends

Rule #2:  No caffeine, alcohol, nicotine, or other stimulants that keep you up

• Avoid caffeine (found in coffee, tea, chocolate, colas, and some pain relievers) for 4 to 6 hours before bedtime, along with sports drinks, alcohol, tobacco, and sometimes stimulating activities.  You need to wind down in the evening.

Rule #3:  Ditch the screens before bed (TV, laptop, and phone)

• Don’t use electronics in the bedroom so that you don’t associate bed with work or “wakefulness” - save the bedroom for sleep and… other activities.

• If using electronics at night is unavoidable, wear blue light glasses and/or keep your phone on night display.  Blue light significantly reduces your body’s production of melatonin, the sleep hormone.

Rule #4:  Create a sleep oasis 

• Cooler temperatures are better to promote good sleep - shoot for between 60 and 70 degrees and keep the room well-ventilated.

• If your pets awaken you, consider keeping them outside the bedroom.

• Lower the volume of outside noise with earplugs or a white noise appliance.

• Use heavy curtains, blackout shades, or an eye mask to block light.

• Make sure you are using a comfortable supportive mattress with good pillows.

Rule #5:  Exercise regularly

• Exercise before 3pm every day.

• Exercise promotes continuous, restful sleep.

Rule #6:  Create an evening wind down ritual

• Try light reading, a bath, relaxation exercises, or meditation to prep for sleep.

• Avoid stressful, stimulating activities, such as work, digging up emotional wounds, and arguments so as not to stimulate cortisol production.  Write down your concerns and then let them go.  They will be waiting for you the next day, and they may not look as bad with some space in between.

Rule #7:  Eat a protein/fat-based snack in the evening

• This will help stabilize your blood sugar as you sleep.

• Once blood sugar is under control, consider not eating for a few hours prior to going to bed.

Because sleep is so essential to health and healing, it should be a main focus of an healthcare plan. There are many things that can interfere with sleep, from hormonal imbalances, blood sugar balancing issues, physiological problems, emotional concerns, and gut flora problems, just to name a few. Schedule a free consultation with Dr. Johnson to see if Functional Medicine can become a part of your plan for wellness.