Trifecta for Optimal Health - Part 2: Sleep

Last week I introduced what I call the Trifecta for Optimal Health: blood sugar balance, sleep, and poop. 

I discussed blood sugar balance and how it’s foundational for health for everyone – not just those impacted by diabetes. 

Do you remember the 3 takeaways for blood sugar balance? 

1. Protein/fat/fiber at every meal or snack. 
2. Eat within 1 hour of waking up.
3. Plan ahead.

 If you missed that article, check out the blog post here!

This week, let’s talk about part 2 of the Trifecta for Optimal Health: sleep. 

Why does quality sleep matter?

• It supports immune, neurological, hormone, cardiovascular, metabolic, and gastrointestinal function (need I say more?).
• It is a critical form of detoxification.
• It promotes repair of damaged cells and tissues.
• It helps combat weight loss resistance.
• It promotes processing of nutrients and emotions.

How much sleep do you need? According to the National Sleep Foundation, adults need 7-9 hours of sleep per night. 

How can you improve your sleep quality and quantity? Let’s focus on a few sleep non-negotiables.

1. Make your bedroom a sleep sanctuary: Your bedroom should be a sleep and relaxation sanctuary (cuddles and sex are approved… screens, food, and other electronics are not).
2. Make your room as dark as possible: Use blackout curtains to block outside light or wear an eye mask. Remove electronics with glowing lights (even a small red or blue glowing dot can disrupt your sleep).
3. Avoid screens before bed: Blue light from screens tricks your body into thinking it’s daytime. This can throw off your circadian rhythm impacting your ability to fall and stay asleep. If you do watch TV or scroll on your phone, be sure to wear blue light blocking glasses (you can buy them cheap off Amazon). Disconnect from electronics at least 1 hour before you intend to fall asleep. 
4. Plan for (non-screen) time to relax before bed. Wind down from the intensity of the day and allow yourself to relax. Read, stretch, meditate, listen to calming music or a relaxing podcast, journal, take a bath, or try the simple practice of deep breathing (in your nose, out your mouth for 10 slow breaths). 
5. Get to sleep by 10:30 pm. Work with your body’s circadian rhythm. Cortisol levels naturally decrease around 10-10:30 pm preparing your body for sleep. Try to stick to a regular bedtime.
6. Nourish your body. Eat a satisfying dinner incorporating protein/fat/fiber. Depending on your unique needs, you may need a small protein/fat/fiber-rich snack before bed too. Avoid alcohol within 3 hours of bed, and caffeine within 8 hours. 

Do these sleep non-negotiables sound doable for you? Try choosing one or two of these tips to implement over the next week and let me know how it goes!