LEVER 3: HOW YOU SLEEP
Lack of sleep has been scientifically linked to a wide array of health problems and is so common, it’s been identified as a public health epidemic by the U.S. Centers for Disease Control and Prevention. A review of hundreds of sleep studies concluded that, as a general rule, most adults need somewhere between seven and nine hours — or right around eight hours — of sleep per night to maintain good health.
Your body, indeed every organ and even individual cells, contains biological “clocks” that regulate everything from metabolism to psychological functioning. Even half your genes have been shown to be under circadian control, turning on and off in cyclical waves.
All of these body clocks are synchronized to your master circadian clock, situated in your brain, which in turn is synchronized to the rising and setting of the sun, provided you don’t confuse it with artificial lighting at night and/or insufficient sunlight during the day, that is. Over the long term, skimping on sleep — which is a surefire way to dysregulate your circadian body clock — can contribute to a whole host of chronic health problems.
Research has shown that insufficient sleep and/or poor-quality sleep can increase your risk for:
– Auto Accidents
– Weight Gain
– Impaired Memory Formation & Increased Risk of Memory Loss
– Impaired Sexual Function
– Chronic Diseases
Here are some tips to getting better rest and improved sleep.
Get plenty of sun exposure at sunrise and sunset – stand barefoot in the yard and watch the sunrise and sunset. Being grounded to the earth and looking at the blue sky sets your bio circadian rhythm and sets the tone for melatonin and many other hormones critical for good sleep and health.
Limit Blue light exposure during the day and especially in the evening. Use Blue light blocking glasses to protect from a computer, mobile, and other electronic devices.
- Don’t eat 3 hours before going to sleep.
- Use an Earthing mat in your bed.
- Avoid refined, processed, sugar, and all heavy starchy foods.
- Drink 1.5 liters of water 2 hours before bed.
- Avoid alcohol at bedtime.
- Avoid watching TV, iPads, computers etc at bedtime.
- Practice light stretching and meditation by candlelight.
- Drink calming teas or tinctures – Motherwort, Skullcap, Chamomile, Passion Flower, Blue Vervain, Valerian, St Johns Wort, Lemon Balm etc.
- Sleep in a very dark room.
- Go to bed before 10pm and wake by 6am. Get a rhythm.
- Take Liposomal Melatonin before bed. (Short-term use).
- Avoid sleep medications.
- Avoid Pain Pills, try using CBD Oil, Turmeric, and other natural remedies.
There are many other strategies, however, the above mentioned are the best I’ve found over 20 years of research and study.
Please don’t hesitate to contact me at email@example.com for more information.