Sleep is foundational for every aspect of our wellbeing and an absolute necessity for brain health.

During this time of recharging and repairing, the brain primes itself for proper cognition, memory, acuity, and focus. Without adequate sleep, you will likely find yourself more irritable, anxious, and less focused.

Studies confirm that sleep deprivation profoundly impacts the HPA axis’ function, as it significantly raises the output of cortisol. Intuitively, you probably are well aware that after a poor night’s sleep, you have brain fog and other unpleasant symptoms. Sleep allows you to solve problems more effectively, form and consolidate memories, think creatively, clear toxins, regulate appetite, and more. While sometimes an underlying issue must be addressed to improve sleep, starting with sleep hygiene is vital:

• Develop and stick to routines, such as sleeping and waking at the same time each day.
• Do something relaxing before bed at night, such as an Epsom salt bath, meditation, gentle stretching, or reading.
• Turn off all electronics two hours before bed. If you absolutely must use devices, use blue-light-blocking applications or glasses. Melatonin production is affected by the light given off from electronics, which interrupts sleep.
• Avoid caffeine after mid-day.

NUTRIENTS THAT CAN BE SUPPORTIVE OF SLEEP INCLUDE:
 

MAGNESIUM:

Magnesium supplementation can be very beneficial in people suffering from increased production of cortisol.* Magnesium also helps the body produce GABA, a calming neurotransmitter that helps to relieve stress and anxiousness.*

L-THEANINE:

This amino acid is supportive of brain health and sleep.* L-theanine boosts levels of GABA and other soothing neurotransmitters like dopamine and serotonin.* It also works to lower excitatory brain chemicals that are linked to stress and anxiousness.* Another impressive benefit of L-theanine is its ability to increase alpha brain waves, which are associated with a state of relaxation that you might experience while meditating, daydreaming, or during REM sleep.* L-theanine is useful for promoting relaxation and sleep without an overly sedating effect.*

MELATONIN:

The pineal gland produces melatonin following the natural contrast between bright daily sun exposure and darkness at night. Exposing the body to morning daylight and being outdoors during the day, along with sleeping in total darkness, can naturally promote healthy melatonin levels and sleep. There is now substantial research showing that EMFs interfere with melatonin production and can also have other harmful health effects. There are ways to measure EMF levels in your bedroom using a gauss meter, and you can also take simple measures to remove electronics from your sleeping space.