Afraid of sleep (and the Hormonal Helpers)

Updated: May 14

Sleep controls the tide on all the ships in their harbour, and the rest of a good night helps brings them all up. It strengthens our minds, creativity, and willingness and regulates our appetites. It restores our hormones, provides a cleaning bath for our neurons, and ensures that "all systems are running" in all the regions. So it's no wonder that we know intuitively how to "sleep on it" before making an important decision.



On the contrary, a sleepless brain is like marooning your boat at a low tide on the beach. New research suggests sleep loss can act as a toxin to your energizing mitochondria and places it in the same category as processed oils and sugar.

In one study published in Sleep, one night's sleep deprivation has led to a 20% increase in two harmful neural markers in healthy people, suggesting that even ONE instance of sleep deprivation can harm valuable brain cells.

This is alarming news because half of the adults between the ages of 25 and 55 say they sleep less than seven hours per day each week. In addition, according to a recent article by the American Psychological Association, over 50 percent of millennials have been kept up by stress at least one night in the last month.

Quality sleep is a prerequisite for changing your other habits, leading to hormonal changes that greatly aid in these changes. Rest is a crucial element for the implementation of all additional changes.


CHEATSHEET TO OPTIMIZE SLEEP

  1. Stay cool in your room. The body likes to sleep under cooler conditions.

  2. Take a warm shower or a bath before bed using Epsom salts. Then, when you step out, the drop in body temperature should show your body that it's time to sleep.

  3. Use the bed only to sleep (and sex, duh). Just wake up, get out of bed, and don't go back to bed until you have to at night.

  4. Avoid alcohol. Although alcohol can help you sleep faster, it reduces the amount of time you spend in REM, the deepest sleep phase.

  5. Avoid exposure to blue light at night. Try blue light glass blockers. Avoid exposure to the screen, and make sure the bulbs are at a warm temperature in your home.

  6. Stay away from your bed with your smartphone. But keep it within arm's reach everywhere else.

  7. Stay a little da