Brain Body Health

Sleep is sacred to your health – get enough and good quality sleep

Sleep is controlled by the brain and affects the ability of the brain to function.  It is fundamental for brain health primarily due to the following factors:

  • Circadian Rhythm – internal program of our body to enable sleep is linked to hormone release and the health of the microbiome – which is involved in the production of the hormones and neurotransmitters.  Disruption of this cycle causes breakdown of these processes.
  • Glymphatic system – newly discovered cleaning system specific to the brain that is responsible for removing metabolic waste that accumulated while awake.  During sleep, the brain is rejuvenated and memories consolidated, making it ready for the next day. 
  • Lack of sleep triggers the body’s stress response and leads to a damaging cascade of events:
    • Disruption in gut bacteria balance
    • Increased blood sugar
    • Increased inflammation
    • Decreased immunity
    • Disease processes and poor Brain Function

Tips to improve your sleep:

  • Maintain a consistent daily sleep schedule/bedtime that allows for 7-9 hours of sleep and awakening the same time 7 days a week.
  • Exercise
  • Get natural sunlight 1st  thing in the morning and throughout day
  • Avoid artificial blue light as best as possible particularly in the evening – it disrupts circadian rhythm by activation of stress/inflammatory cycle.
  • Consider use of Amber lenses after 7pm
  • Stop Caffeine by 2:00pm and Alcohol within 3 hours of bedtime
  • Try a meditation practice prior to bedtime
  • Create cool, calming sleep environment