Summary of How To Stay Asleep And Sleep More Deeply:
Dr. Mark Hyman discusses the importance of sleep for overall health and the negative effects of sleep deprivation on productivity and cognitive ability. He explains how cortisol, the stress hormone, affects sleep and the importance of balancing cortisol levels. Chronic stress and blood sugar imbalances are the two most common factors that can affect sleep quality. Dr. Hyman recommends living in rhythm by going to bed and waking up at the same time, eating at regular intervals, and avoiding heavy meals and processed foods before bed. Eating carbohydrates at night may help with serotonin levels and improve sleep quality.
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How to Sleep Better: Fixing Sleep Disruptions Between 1-4am
Do you struggle to fall asleep or find yourself waking up between 1:00 and 4:00 in the morning? You’re not alone. Many people suffer from sleep disruptions, which can negatively impact their health and wellbeing. But why does this happen, and how can you fix it?
The Link between Cortisol and Sleep
When our stress hormone cortisol is imbalanced, it can negatively impact our ability to sleep. Cortisol regulates our sleep-wake cycles, and when it’s high in the afternoon or evening, it can make us feel tired but wired, causing difficulty falling asleep or waking up in the middle of the night. This is often caused by stress, both psychological and physical, such as lack of exercise, unhealthy eating habits, and environmental toxins.
The Importance of Sleep for Our Health
Sleep is critical to our health, with poor sleep disrupting everything from productivity to mental health. Even experts can struggle with performance when deprived of sleep. Sleep deprivation can also lead to weight gain and heightened inflammation, making it even more important to address sleep disruptions.
Tips for Better Sleep Hygiene
To optimize your sleep, you need to balance your cortisol levels and live in rhythm. Establish a regular sleep schedule and meal times, avoiding heavy meals before bed. While the consumption of starchy food can help with sleep, steer clear of processed and sugary foods. Lastly, make sure you’re getting enough food, as under-eating can be stressful on the body.
Reduce Psychological Stress
Firstly, identify potential stressors and work to reduce them or engage in activities that help reduce stress such as meditating, exercising, or spending time in nature. A psychologist or therapist can be of immense help.
Incorporate Adaptogenic Herbs
Adaptogenic herbs such as ashwagandha, rhodiola, and holy basil can help regulate cortisol levels and improve sleep. They can be taken as supplements or consumed in herbal teas.
Practice Good Sleep Hygiene
Establishing a healthy sleep hygiene routine can go a long way in improving your sleep quality. This includes going to bed at the same time each night, avoiding screens and bright lights before bedtime, keeping your bedroom cool and dark, and engaging in a calming bedtime routine.
In conclusion, sleep disruptions can negatively impact our health and wellbeing. By regulating cortisol levels, reducing psychological stress, incorporating adaptogenic herbs, and practicing good sleep hygiene, you can improve your sleep quality and overall health. Don’t wait until it’s too late – prioritize your sleep starting today.
