Fun fact #5 : How to Get Better Sleep I know I’ve talked a..

Fun fact #5 : How to Get Better Sleep I know I’ve talked about this before, but we have some new faces on my feed! So, sleep. Why should you trust what I say? Ever since becoming sick with multiple autoimmune diseases, I’ve been almost obsessive over figuring out how to live our most optimal lives. Why was I so sick at 24? Why was this happening to me? A lot of my research has come down to sleep. No diet or exercise regimen can cancel out the detrimental effects of sleeping like crap. But my REAL passion lies within the science before the most nutritious foods on this planet. Turns out, a healthy diet helps you sleep better. In turn, sleeping better will help you to eat better. It's a feedback loop that you want to work in your favor. Anyways, most people in western society get insufficient sleep (& especially restorative deep sleep). Researchers are now discovering just how damaging that is. Why? One reason is that deep sleep is like a power washing for your brain. During deep sleep, every 20 seconds or so your brain is flushed with cerebrospinal-fluid (a liquid that flows through the brain and spinal cord). This power washing cycle is able to clear beta-amyloid from the brain -- the plaque that may be responsible for Alzheimer's. And now studies show that people with Alzheimer's tend to have fewer slow waves produced by deep sleep. Some other benefits of deep sleep include: - Increase in energy - Reduced fatigue - Cell regeneration - Increased bloood flow to muscles & recovery - Growth & repair of tissue and bones - Strengthening of the immune system If you are not sleeping enough, your health will be suboptimal. PERIOT. I don’t care how many marathons you run, how many veggies you eat, or how many weights you can pick up and put down. The problem is that almost everything in western society today prevents you from getting a good night's sleep. :D Here are my tips to getting a better night sleep: • 30 minute walk in the sun each morning (to set your circadian rhythm. Vitamin D is also important for sleep). • Exercise daily • No blue light 2 hours before bed (if you're on your computer use blue light blockers) • Turn off all overhead lights 2 hours before bed • Magnesium glycinate before bed • Don't eat within 4 hours of bedtime (my cut off • Cool room (preferably 69 degrees or below) • Dark room with blackout curtains • Unplug all electronics in your bedroom (especially a router if it's in there) • White noise machine (or dead silence) • Meditate for 10 minutes before bed • Eat a nutrient-dense diet: nutrient deficiencies can disturb sleep patterns • Eat beef liver! Beef liver is loaded with many vitamins that optimize sleep & brain health by reducing inflammation.