#13 - Sleep

Yes, you read that right, it's lucky #13 - I'm happy to say, here's a bonus addition to the 12 Basic Steps to Anti-Aging Your Brain.

Sleep - Quantity vs. Quality. Which is more important? I would estimate that only 1 out of 10 people gets a truly good night's sleep. Surprised? Are you one of those 9 out of 10 people who struggle to get quality sleep? Do you wake up rested and refreshed, ready to take on the new day? Or do you drag yourself out of bed, feeling exhausted? Do you repeatedly hit the snooze button, thinking just a few more minutes?

I'd like to share some insight on ways to improve your sleep. After all, it's true that we spend (or SHOULD be spending) about one-third of our lives sleeping. If the quality isn't good, then does the quantity really matter? Good question. It has been proven that 5 or 6 hours of sleep that includes a couple hours of quality REM or deep sleep provides far more health benefits than 8 hours of poor quality sleep.

Quality REM sleep or deep sleep helps our bodies self-repair, regenerate and revive. Keeping your circadian rhythm in sync is also very important. Another thing to consider is your digital sunset - avoiding blue light from electronics at least 2 hours before bedtime will dramatically improve your sleep quality. If that isn't practical, then there are ways to block blue light with glasses or lenses. There are several excellent resources for sleep aids linked below in my Sleep Cheat Sheet to help improve your quality of sleep. And be sure to watch the video - I share some other insights on sleep quality that you will find very helpful. :)

Sleep Cheat Sheet – Quantity & Quality

➤ Wake up at same time every morning then work backwards to figure out your optimal bedtime.

➤ Light Hygiene

• Morning sunlight will reset circadian & melatonin rhythm.
• Use blue light blockers (from TrueDark.com) (also has light cover sticky dots).
• Download flux (https://justgetflux.com/) onto computers.
• Replace light bulbs (LightingScience.com including Good Night Bulbs).

➤ Food & Drink

• Eat your last food 2-3 hours before bed.
• Caffeine intake should be stopped before noon.
• Keep evening alcohol consumption to a minimum (Dry Farm Wines on DrYoshi.com store website is a good quality, low alcohol alternative).

➤ Mindfulness (Just a few examples, but there are SO MANY MORE options)

• Tai chi
• Miracle ball
• Journal before bed
• 6-phase mediation or to go deeper and have a much better experience, go here
• Tapping
• 10 things that make you smile posted/placed around the house
• Digeridoo instrument playing… strengthening of vocal muscles (which is good for sleep apnea)
• Breathing - Spire device on hip reminds you to breath more
• Connecting with family, even just a simple massage, gives oxytocin which is a "love & happy hormone of connection."

➤ Supplements

• A tiny bit of MCT oil right before bed with raw honey
• Chamomile tea
• Magnesium
• CBD
• And about a thousand other supplements (that Oasis can guide you on)

➤ Gadgets

• Eye guards (silk or cotton) while sleeping
• Grounding sheets
• Muse headband
• Heart Math
• Infrared sauna
• Oura Ring to monitor sleep
• Sonic Sleep phone app to help get more deep sleep

➤ Drugs / Prescriptions

• Progesterone capsules
• Compounded sleep aids from a compounding pharmacy (prescription needed)

➤ Elevate head board by 6 inches (if you have acid reflux).

➤ Get the www.The8HourPillow.com (if poor neck curvature is present).

➤ Exercise earlier in day.

➤ Set cool temps in bedroom while sleeping.

➤ Turn off wi-fi during the night.

➤ Neurofeedback (specifically the “SMR” protocol) can help turn on the sleep centers in the brain.

➤ And so many more! :)

Sleep quality is vital to our overall health and well being. I hope what I have shared will help you achieve a good night's sleep. Sweet dreams!

Enjoy the video, and as always, please feel free to pass this along!

Medical Disclaimer: Information provided in this article is for informational purposes only. The information is a result of years of practice and experience by Yoshi Rahm, DO. However, this information is NOT intended as a substitute for the advice provided by your physician or another healthcare professional, or any information contained on or in any product label or packaging.

Do not use the information provided in this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or another healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this email.

Information provided in this article and the use of any products or services related to this article by you DOES NOT create a doctor-patient relationship between you and Yoshi Rahm, DO. or any other physician featured in this article. Information and statements regarding dietary supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease.