Day 3: Sleep Pillar

Arianna Huffington named SLEEP a Big Idea for 2016. I LOVE this. It’s so true. Sleep is vital for:

  • memory function
  • living longer
  • decreasing stress
  • cleaning out brain waste like plaque and protein (build-up leads to neurodegenerative diseases like Alzheimer’s)
  • keeping weight off
  • improving mood
  • making you look better and more attractive (according to a 2010 study by BMJ)
  • better immune system function
  • improved athletic performance

Unfortunately, in our busy bee society, we definitely do not get enough sleep. Many of my patients and loved ones suffer with insomnia and the harder they try to sleep, the more difficult it becomes. Add in the anxiety of the day, the crappy food, the lack of movement, and the replay of the mishaps and the cycle continues.  So what can you do? Sleep CLEAN:

  • Take out an and all ‘blue screen’ electronics and technology from bedroom
  • Get blackout curtains
  • Legs up the wall is an effective way to get your body and mind into the parasympathetic system (rest and digest)
  • Avoid caffeine or alcohol 3-4 hours before bed
  • Watch something hilarious at night- laughter produces tranquilizers that set the brain to chill mode that help you sleep
  • Avoid heavy meals at night – especially meat and dairy
  • Make sure room is dark
  • Make sure you sweat throughout the day for at least 30 minutes
  • Drink some Chamomile tea at night
  • Using a elongated exhale to bring in your ‘rest and digest’ system, as shown here.

Like with everything, baby steps are key, so pick one and go with it. Your brain, your body and your belly will thank you.

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