10 Guidelines to Optimize your Sleep

Sleep is crucial for both our mental and physical health. Here is why:

Brain function: Sleep is essential for the brain to process information from the day, strengthen neural connections, and consolidate memories, leading to improved cognitive function. 


Stress reduction: Deep sleep acts as a powerful stress reliever, helping to regulate the body's stress response system. 

Immune system support: Adequate sleep is vital for maintaining a healthy immune system. 

Emotional stability: Quality sleep contributes to better mood regulation and emotional stability. 

Physical health: Sleep is also linked to improved physical health, including hormone regulation and metabolic function. 

Use the below 10 Guidelines to Optimize your sleep:

1 Keep a Consistent sleep-wake schedule- even on the weekends! 

2. Get bright morning sunlight to regulate circadian rhythm and dim lights in the evening to signal bedtime. Getting sunlight first thing in the morning signals to the body that it’s time to wake up; it also helps regulate the body’s circadian rhythm, which will, in turn, signal it’s time to sleep later that night. 

3. Move daily. Movement can help the brain stay strong, improve cardiovascular health, and reduce stress.

4. Eat Healthy. A diet rich in many kinds of whole foods, from fruits and vegetables to nuts, seeds, and legumes can strengthen the gut microbiome. A diverse gut microbiome can improve immune and brain function. Supplement with magnesium and adaptogens if helpful.

5. Enjoy caffeine early but none after mid-morning.

6. Create a sleep-friendly environment. Cool, dark, quiet, free from electronics. Quality bedding and pillows. aromatherapy and/or candles.

7. Follow a consistent wind down routine. Avoid screens and your technology starting 2 hours prior your bed time. Practice relaxing activities like reading or journaling. No heavy content.

8. When possible, do a short meditation or breathwork or journal session late afternoon or before dinner.

9. Socially connect during your day.

10. Work to prioritize quality sleep for overall wellbeing but also don’t obsess over it!