😴Rest Your Way Into a Life Full Of Health and Well-Being 😴 

Unsurprisingly, sleep is one of the most important factors when it comes to your health and well-being. Unless you were aware already, getting good quality sleep is one of the most underrated aspects in terms of your health and well being. While exercise and diet get a lot of attention, getting consistent, high-quality-sleep is as, or more, important in relation to your health and wellness due to how crucial this element is.

In this publication of The 1% Better Newsletter, we will be researching into the importance and science of quality sleep, its leverage on mental and physical well-being, and practical methods to prioritize your sleep every night.

🧠 What is The Science In Relation To Sleep & Health? 🧠

Sleep is important for the regeneration of the body. Sleep is vital for repairing and regenerating the body. Here are the ways in which good quality sleep directly impacts your health:

✅ Improved Brain Functions – Improves cognitive performance, focus, and memorization abilities in individuals.
✅ Substantiates Heart Health – Deep sleep regulates blood pressure and decreases the risk of diseases, especially cardiovascular disease.
✅ Provides Strengthened Immunity – Sleep helps the body fight off infections and decreases inflammation.
✅ Hormonal Balance – Quality sleep regulates and balances our many complex hormone levels. Such as hunger hormones, which helps regulate metabolism and weight fluctuations in individuals.
✅ Bolsters The Well-Being Of The Brain – Sleep decreases Cortisol levels which can help manage stress, anxiety, and depression in individuals.

Inconsistent sleep patterns can impact quality sleep which can increase the risk of disease, brain fog, lack of emotional control, and can result in a weakened immune system.

🌙If Sleep Is So Important, How Much Sleep Is Actually Needed? 🌙 

Sleep experts and scientists recommend:

• 👶 Children aged 6 to 12 years: 9-12 hours every night

• 🧑‍🎓 Teens aged 13 to 18 years: 8-10 hours every night

• 🧒 Adults aged 18 to 64 years: 7-9 hours every night

• 🏋️ Athletes need around 8 to 10 hours of sleep for muscle to recover.

• ⏳ Seniors aged 65+ years or more should focus on getting 7 to 8 hours of sleep, ensuring deep sleep.

🛌 6 Tips To Getting Better Sleep🛌

If you find yourself struggling with getting good and quality sleep. Here are some simple science-backed tips to help you started:

1.  Reduce Blue Light Before Bed

• Blue light can disrupt melatonin production levels in the body, which can hinder you ability to fall asleep quicker.

• What is the solution? 📱 Switch to night-mode on devices before heading to bed or use glasses that block blue light.

2. Reduce Sleep Disruptors In Your Environment

• Your sleeping environment matters — this includes temperature, clutter, and lighting. Poor environment lead to worse sleep.

• What is the solution? 🛏 Switch the temperature at around 65-68°F, block any light from windows with curtains, and block any noise from devices or outside sources (use earbuds)

3. Create and Have A Good And Consistent Sleep Schedule

• You need a routine to stick with — inconsistent sleep schedules confuse your internal sleep clock

• What is the solution? ⏰ Go to bed at a set early time AND wake up at the same time. Apply this retrospectively across every weekday and weekends.

4. Prioritize Your Diet

• Your body needs nourishment that promotes melatonin levels to increase and relaxation.

• What is the solution? Eat foods like 🥜 Almonds and Walnuts to promote magnesium and melatonin, 🍌 Bananas for potassium and serotonin booster, and 🍵 Chamomile tea can help you relax.

5. Expose Yourself to Morning Sunlight

• natural sunlight can help regulate your circadian rhythm and improve your sleep later at night.

• What is the Solution? ☀️ Go outside and spend around 10 minutes in the sunlight in the morning (wear sunscreen if needed).

6. Utilize Relaxation Methods Before Bed

• Decreasing cortisol levels can help your mind and body relax for quality, good, and meaningful sleep.

• What is the Solution? 🧘 Add meditation, journaling, and breathing techniques, to help your mind relax.

🍽️ Foods To Eat & Avoid for Sleep

Foods to eat include:

1.  🥜Almonds and Nuts: these have natural melatonin and magnesium.

2.  🍌Bananas: these include potassium for serotonin boosts.

3. 🐟 Fish (like Salmon): these include omega-3 which is good for melatonin production.

4.  🍵 Herbal Teas: Chamomile Tea can help you relax.

Foods to avoid include:

1. ☕Foods with caffeine: these include coffee and energy drinks which can disrupt your ability to sleep because caffeine stays in the body for 6+ hours.

2.  🍩Foods with high sugar: high sugar can spike blood sugar which can cause energy crashes.

3.  🍷Alcohol: inhibits deep sleep cycles.

4. 🌶️Spicy foods: may cause heartburn.

💡 Final Though: The 1% Better Mindset 💡

Having quality sleep does not have to be stressful and tedious — begin with one or two small steps and start from there. A 1% enhancement in sleep can result in better energy, focus, brain health, emotional control, physical health, and overall health.

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