Monthly Newsletter - Sleep Awareness
It's Sleep Awareness Week!
Did you know we spend on average one-third of our lives sleeping? For most people, that’s around 26 years. 26 years of trying to sleep. Insomnia is a growing problem in our country. At 3D Nutrition, we are determined to help you get a good night’s rest, every night. In this month’s newsletter, we will cover the importance of sleep, tips for better sleep, and supplements designed to aid in sleep.
There’s a reason we have the often urge to snooze the alarm. During sleep, the metabolic activity of cells work to repair tissue damage and keep our bodies in homeostasis. Sleep heals the body and is one of nature’s greatest medicines.
Although sleep is essential, many Americans don’t get enough. According to a study done by the Wellness Council of America, 60% of Americans suffer from poor sleep. Insomnia is defined as the inability to get a good night’s sleep. This disruption in sleep often suggests other health concerns or issues (e.g., nutrient deficiencies, menopause, stress, side effects of prescriptions, or depression). Insomnia can be best described as a symptom, not a disease or syndrome. Always contact your primary physician first if sleep is an issue.
This lack of sleep quality can result in everything from irritability to a depressed immune system. There is also a huge correlation between depression and insomnia but comes with the chicken and egg question of ‘which came first?’.
Although insomnia can feel helpless, there are many tips and techniques to lower stress and aid in a better night’s sleep.
- Make a Bedtime Routine
The purpose of a good pre-bedtime routine is to program your evening behaviors with a relaxation strategy that allows your mind to calm down as a way to enter deep sleep. Add relaxing habits to your routine like drinking tea, reading, taking a bath, stretching, or meditating.
- Move The Stress Out--Exercise!
Regular exercise can help reduce resting blood pressure and flush out stress hormones. Also, exercise ensures proper blood flow to all the body’s tissues, including the brain.
- Cut Out Screens At Least An Hour Before Bed
A Harvard study by Dr. Charles Czeisler found that the artificial blue light emitted from various electronic devices arouses brain neurons throwing off circadian rhythms including the sleep hormone, melatonin.
- Incorporate a Stress-Relieving Activity in Your Routine
This could be yoga, a massage, or light therapy. We also recommend services like sleep deprivation tanks and cryotherapy chambers. Both services are provided at a local business, Lost in Float (https://lostinfloat.com/). Stay tuned for more information about light therapy services at 3D Wellness….
- Meditation, It’s Not What You Think!
Meditation has been proven to lower stress and improve mental health. It also helps increase attention span. Find a quiet place, close your eyes for 5-10 minutes, and let go! There is not a specific technique to meditating, just let your brain and thoughts run wild. Be the observer of your thoughts and recognize they are nothing more than just thoughts!
- Optimal Brain Chemistry Begins With Proper Nutrition
Whole foods fuel our bodies during the day and help heal our bodies at night. Symptoms of nutrient deficiencies are fatigue, depression, irritability, insomnia, and more. This can hinder mood during the day and sleep quality. Ensure you are taking a multi-vitamin, greens powder, or single vitamin supplements like fish oil, vitamin D, and magnesium.
There are many more ways to promote better sleep, but these were what we chose to highlight. Along with actions you can change to better your sleep and lower stress, there are also supplements. Synergizing the two will put you on the path to great sleep. Here are a few supplements regarding Sleep you can purchase here at 3D Nutrition:
Sleep Aid & CBD:
Original Hemp CBD Sleep
Axton Sleep Spray
3D Relaxation Pain-Free Cream
We will give a recap of these products during our event next week. Next Wednesday(3/17), head over to our Facebook page: https://www.facebook.com/3DLincoln/ for our ‘Comment Sold’ event.