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Episode 2473:
Eric Leija's article on achieving better sleep delves into the importance of sleep for overall health, including mental well-being, immunity, and weight loss. By focusing on optimizing hormones and circadian rhythms through natural light exposure, electronic usage limitations, dietary adjustments, and sleep-friendly routines, Leija offers actionable strategies for enhancing sleep quality and fostering a healthier lifestyle.
Read along with the original article(s) here: https://www.ericleija.com/how-to-get-better-sleep/
Quotes to ponder:
"Sleep is the cornerstone of good health."
"Optimizing your bedroom environment can significantly improve your sleep quality."
"A consistent bedtime routine is key to falling asleep faster and enjoying deeper sleep."
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[00:00:00] This is Optimal Health Daily, episode 2473.
[00:00:04] How to get better sleep, by Eric Leah of ericlea.com.
[00:00:08] And I'm Dr. Neal, your host and narrator.
[00:00:11] Hey there, Happy Tuesday and welcome back to Optimal Health Daily, or OHD,
[00:00:16] where I read to you from some of the most popular health and fitness blogs online.
[00:00:20] And I'm going to jump right into today's post,
[00:00:23] so let's get right to it as we optimize your life. Often we can be eating decently, working out regularly, and have a normal amount of stress in our lives, and still have trouble cashing in on quality sleep. This is because at the end of the day, sleep relies heavily on hormonal balance, as hormones help regulate our circadian rhythms or sleep cycles. Here are tips that are ultra-focused on optimizing these hormones so you can address the root
[00:01:43] issue of tossing and turning.
[00:01:45] 1.
[00:01:46] Get enough sun. Put prime your pineal gland to recognize darkness and start producing melatonin, which helps you fall asleep and stay asleep. Try getting at least 15 minutes of sunlight during the day, even if it's only in the morning or afternoon light. 2. Limit electronics before bed. As mentioned earlier, ALL light has an effect on your circadian rhythm, for better or for
[00:03:04] worse.
[00:03:05] While sunlight during the day can help improve your sleep for up to 6 hours after drinking it. This means that if you want to start winding down by 9pm, you want to limit your afternoon coffee to before 3pm. Keep in mind that certain teas like green tea also contain caffeine, so be mindful of which teas you drink at night.
[00:04:21] 4.
[00:04:22] Make sure you're source of magnesium. 5. Stick to a schedule and workout earlier in the day It might seem obvious by now, but I'll reiterate. Your circadian rhythm loves schedules. Specifically, it loves when you wake up and go to bed at roughly the same time every day.
[00:05:43] This is because your body easily becomes accustomed to the optimal time to release melatonin, that it significantly helps improve sleep quality through various compounds that relax your nervous system. You can try chamomile tea or even take it in capsule form like I do. Two other choices that have similar effects are lemon balm and valerian root, both of which can be taken as tea or in capsules. The great thing about these sedative herbs is that they not only help improve your
[00:07:02] sleep quality so that you sleep throughout the the process is much faster and you only have to consider applicants that are already likely to be a great fit. And listeners of this show will get a $75 sponsored job credit to get your jobs more visibility at Indeed.com slash health. Just go to Indeed.com slash health right now and support our show by saying you