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Sleep : The Foundation Of Health
Sleep : The Foundation Of Health
Sleep is one of the most powerful yet underrated tools for optimal health.
Poor sleep affects every system in the body, from brain function to immune health, metabolism, and emotional well-being. Unfortunately, many people struggle with sleep issues, ranging from difficulty falling asleep to waking up feeling unrefreshed.
Below, we explore common sleep problems and evidence-based remedies to help you achieve deep, restorative sleep.
Causes:
-
Stress and anxiety
-
Irregular sleep schedule
-
Excessive screen time before bed
-
Caffeine or stimulant intake late in the day
Best Practices & Remedies:
✅ Sleep schedule consistency: Go to bed and wake up at the same time daily (Czeisler, 2011).
✅ Cognitive Behavioral Therapy for Insomnia (CBT-I): Proven to be more effective than sleeping pills long-term (Trauer et al., 2015).
✅ Blue light blocking: Reduce screen exposure 1–2 hours before bed or use blue light filters (Chang et al., 2015).
✅ Magnesium supplementation: May improve sleep quality by promoting relaxation (Abbasi et al., 2012).
1. Insomnia
(Difficulty Falling or Staying Asleep)
Causes:
-
High cortisol levels
-
Blood sugar fluctuations
-
Drinking fluids too close to bedtime
-
Sleep apnea or breathing issues
Best Practices & Remedies:
✅ Stress management: Evening meditation and deep breathing can lower cortisol (Oken et al., 2008).
✅ Balanced bedtime snack: A small protein-rich snack (like nuts or Greek yogurt) stabilizes blood sugar (van Cauter et al., 1997).
✅ Hydration timing: Drink most of your water earlier in the day to avoid nighttime bathroom trips.
✅ Evaluate for sleep apnea: If you snore or wake up gasping, a sleep study may be necessary.
2. Waking up Frequently At Night
Causes:
-
Poor sleep quality due to fragmented sleep cycles
-
Underlying health conditions (e.g., thyroid dysfunction)
-
Lack of deep sleep stages (Stage 3 & 4)
Best Practices & Remedies:
✅ Morning sunlight exposure: Resets your circadian rhythm and improves melatonin production (Roenneberg et al., 2013).
✅ Optimize bedroom environment: Cool, dark, and quiet rooms promote deep sleep (Obradovich et al., 2017).
✅ Avoid alcohol before bed: Alcohol reduces REM sleep quality (Roehrs & Roth, 2001).
Products :
✅ LifeVantage® TimeVantage™ PM
Benefits
- Reduces free radicals formed in the body
- Supports general health and wellbeing
- Supports nervous system health and function
- Supports collagen formation
- Supports vitamin and mineral levels in the body
✅ Try PXP Royale before bed: Use only if your mind is relaxed and you are ready for sleep, otherwise it will wake you up
3. Waking Up Tired
(Unrefreshing Sleep)
Causes:
-
Overactive nervous system
-
Excessive thinking or anxiety
-
Late-night work or screen exposure
Best Practices & Remedies:
✅ Mind-dumping technique: Write thoughts in a journal before bed to clear the mind (Harvey & Farrell, 2003).
✅ Breathing exercises: Try the 4-7-8 breathing technique to activate the parasympathetic nervous system (Jerath et al., 2006).
✅ Herbal remedies: Chamomile tea and valerian root have sedative effects
✅ Try this Emotional Freedom Technique:
Click Here
4. Trouble Falling Asleep Due to a Racing Mind
Causes:
-
Artificial light exposure at night
-
Travel across multiple time zones
-
Working night shifts or irregular hours
Best Practices & Remedies:
✅ Melatonin supplementation: Can help realign circadian rhythms for shift workers or travelers (Herxheimer & Petrie, 2002).
✅ Bright light therapy: Exposure to bright light in the morning helps reset internal clocks (Crowley et al., 2003).
✅ Gradual time adjustments: Shift your bedtime by 15–30 minutes daily before traveling to new time zones.
5. Circadian Rhythm Disorders (Shift Work, Jet Lag, Late Night Schedules)
Final Thoughts
Your body wants to sleep well—it’s designed for it. By addressing the root causes of poor sleep and implementing science-backed strategies, you can transform the quality of your rest and, ultimately, your health.
Here’s a Sleep Tracker you can use to help you improve the quality of your sleep.
Health Revolution Sleep Tracker
Tracking your sleep can help you identify patterns, pinpoint disruptions, and optimize your rest. Use this tracker daily for at least two weeks to gain insights into your sleep habits.
Personal Sleep Goals
-
Ideal bedtime: ________________
-
Ideal wake-up time: ________________
-
Target sleep duration: ________________ hours
-
Key areas to improve: ____________________________________________
Weekly Sleep Review
-
Average sleep duration: ________________ hours
-
Most common sleep disruption: ____________________________________________
-
Steps taken to improve sleep: ____________________________________________
-
Changes in energy levels/mood: ____________________________________________
-
Adjustments for next week: ____________________________________________
Tips for Better Sleep
✅ Maintain a consistent sleep schedule (even on weekends)
✅ Limit screen time at least one hour before bed
✅ Create a cool, dark, and quiet sleep environment ✅ Avoid caffeine and heavy meals close to bedtime
✅ Practice relaxation techniques like deep breathing/meditation/EFT before sleep
By consistently tracking your sleep and making small adjustments, you can experience deeper, more restorative sleep and improve your overall well-being.
Sweet dreams!
Sleep: The Foundation of Health
Sleep is one of the most powerful yet underrated tools for optimal health.
Poor sleep affects every system in the body, from brain function to immune health, metabolism, and emotional well-being. Unfortunately, many people struggle with sleep issues, ranging from difficulty falling asleep to waking up feeling unrefreshed.
Below, we explore common sleep problems and evidence-based remedies to help you achieve deep, restorative sleep.
Insomnia : Difficulty Falling Or Staying Asleep
-
Causes:
-
Stress and anxiety
-
Irregular sleep schedule
-
Excessive screen time before bed
-
Caffeine or stimulant intake late in the day
Best Practices & Remedies:
-
✅ Sleep schedule consistency: Go to bed and wake up at the same time daily (Czeisler, 2011).
-
✅ Cognitive Behavioral Therapy for Insomnia (CBT-I): Proven to be more effective than sleeping pills long-term (Trauer et al., 2015).
-
✅ Blue light blocking: Reduce screen exposure 1–2 hours before bed or use blue light filters (Chang et al., 2015).
-
✅ Magnesium supplementation: May improve sleep quality by promoting relaxation (Abbasi et al., 2012).
-
Causes:
-
High cortisol levels
-
Blood sugar fluctuations
-
Drinking fluids too close to bedtime
-
Sleep apnea or breathing issues
-
Best Practices & Remedies:
-
✅ Stress management: Evening meditation and deep breathing can lower cortisol (Oken et al., 2008).
-
✅ Balanced bedtime snack: A small protein-rich snack (like nuts or Greek yogurt) stabilizes blood sugar (van Cauter et al., 1997).
-
✅ Hydration timing: Drink most of your water earlier in the day to avoid nighttime bathroom trips.
-
✅ Evaluate for sleep apnea: If you snore or wake up gasping, a sleep study may be necessary.
Waking up Frequently At Night
3. Waking Up Tired (Unrefreshing Sleep)
Causes:
-
Poor sleep quality due to fragmented sleep cycles
-
Underlying health conditions (e.g., thyroid dysfunction)
-
Lack of deep sleep stages (Stage 3 & 4)
Best Practices & Remedies:
✅ Morning sunlight exposure: Resets your circadian rhythm and improves melatonin production (Roenneberg et al., 2013).
✅ Optimize bedroom environment: Cool, dark, and quiet rooms promote deep sleep (Obradovich et al., 2017).
✅ Avoid alcohol before bed: Alcohol reduces REM sleep quality (Roehrs & Roth, 2001).
✅ Try PXP Royale before bed: Use only if your mind is relaxed and you are ready for sleep, otherwise it will wake you up www.purplemagic.online
4. Trouble Falling Asleep Due to a Racing Mind
Causes:
-
Overactive nervous system
-
Excessive thinking or anxiety
-
Late-night work or screen exposure
Best Practices & Remedies:
✅ Mind-dumping technique: Write thoughts in a journal before bed to clear the mind (Harvey & Farrell, 2003).
✅ Breathing exercises: Try the 4-7-8 breathing technique to activate the parasympathetic nervous system (Jerath et al., 2006).
✅ Herbal remedies: Chamomile tea and valerian root have sedative effects
✅ Try this Emotional Freedom Technique:
Click Here
Health Revolution Sleep Tracker
Tracking your sleep can help you identify patterns, pinpoint disruptions, and optimize your rest. Use this tracker daily for at least two weeks to gain insights into your sleep habits.
Personal Sleep Goals
-
Ideal bedtime: ________________
-
Ideal wake-up time: ________________
-
Target sleep duration: ________________ hours
-
Key areas to improve: ____________________________________________
Weekly Sleep Review
-
Average sleep duration: ________________ hours
-
Most common sleep disruption: ____________________________________________
-
Steps taken to improve sleep: ____________________________________________
-
Changes in energy levels/mood: ____________________________________________
-
Adjustments for next week: ____________________________________________
Tips for Better Sleep
✅ Maintain a consistent sleep schedule (even on weekends)
✅ Limit screen time at least one hour before bed
✅ Create a cool, dark, and quiet sleep environment ✅ Avoid caffeine and heavy meals close to bedtime
✅ Practice relaxation techniques like deep breathing/meditation/EFT before sleep
By consistently tracking your sleep and making small adjustments, you can experience deeper, more restorative sleep and improve your overall well-being.
Sweet dreams!