Hello Bobbi, 

Do you struggle with sleep? Sleep is often overlooked as a crucial aspect of our overall health and well-being. We live in a society that values productivity and efficiency, often at the expense of our sleep. This week we will discuss the importance of sleep and ways to establish optimal sleep quality. 

The key factors for optimal sleep include: 

• 7 to 8 hours a night
• Uninterrupted (no waking periods throughout the night)
• Consistent timing (going to bed and waking up at same time each night/day)  

Benefits of Good Sleep

Research has shown that getting enough quality sleep is essential for:

• Maintaining a healthy weight: Lack of sleep can lead to an increase in cortisol levels caused by stress, which can increase appetite. Sleep deprivation can also lead to an imbalance in hormones that regulate appetite, leading to overeating and weight gain.
• Reduces risk of diabetes: Getting inadequate amounts of sleep can negatively impact blood sugar levels, short and long term.
• Supports immune function: Studies have shown that sleep deprivation can disrupt the immune system and make it easier for people to get sick after being exposed to a virus.
• Decreases risk of depression: Good sleep is essential for maintaining our baseline mental health. Lack of sleep has been linked to depression, anxiety, and other mental health issues.
• Promotes longevity: Getting enough sleep can improve overall health and boost longevity. Sleeping less than 7 hours a night, and also more than 9 hours, is associated with mortality.

Optimize Your Sleep

Here are some ways you can optimize your sleep with simple strategies.

1. Don't eat before bed: Eating high glycemic foods before bed can hider your bodies ability to produce restorative sleep hormones. 

2. Don't exercise late at night: Exercise within one hour of bedtime does not allow time for core body temperature to cool, which may delay sleep, affect sleep quality, and lead to more nighttime awakenings.

3. Eliminate blue light before bed: Blue light can negatively affect sleep by suppressing the body's release of melatonin, a hormone that makes us feel drowsy and helps regulate our sleep-wake cycle. 

4. Go to bed at the same time each night: A consistent sleep schedule helps to maintain the body's internal clock, or circadian rhythm. Maintaining a consistent sleep schedule can help you get better quality rest and more of it. 
 

While it can be challenging to prioritize sleep in our busy lives, it is essential to listen to our bodies and make sleep a priority. If you struggle with sleep contact our office to schedule an appointment today for a personalized treatment protocol!

Best of Health!
You Holistic Team
info@YouHolistic.com
www.YouHolistic.com
149 Epping Rd 
Exeter NH 03833
P: 603.309.2030
F: 833.371.1471