#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.

Got Q's? Get some A's!

We have some great opportunities to answer your questions and increase your knowledge on important health issues coming up in April. It's always time well spent to educate yourself and improve your overall health. I encourage you to check them out - and then attend!

FREE Talk: doTERRA Essential Oils - Saturday, April 7 at 2 pm

Natural Health Solutions with All Natural, Pure, Therapeutic doTERRA Essential Oils - We will be covering many health concerns that can be addressed naturally using essential oils. If you are dealing with health issues such as headache tension, respiratory issues, digestive issues, skin issues, stress, sore muscles, poor sleep, or low energy, I strongly encourage you to join us on Saturday, April 7 at 2 pm to learn more.

Seats are limited, so be sure to RSVP by clicking the link above or by email at tracy@dryoshi.com. We look forward to seeing you on April 7th!

Download April 7 event flyer here

FREE Community Event: Nutrient Dense, Traditional Foods - Monday, April 16 at 6 pm

All of your nutrient-dense, traditional food questions will be answered at our April Community Event featuring Elaina Luther from Culture Club 101 in Pasadena. Are you curious about raw milk? What about fermented foods like sauerkraut or kefir? Do you wonder how to incorporate ancestral foods into our modern diet? Elaina has answers to all your questions. Join us on Monday, April 16th at 6 pm to learn more and get the chance to sample some of these delicious foods. To learn more about Culture Club 101, click here.

Also, Elaina will also be speaking about the upcoming Take Back your Health Conference right here in Pasadena on May 19th and 20th featuring renowned speaker, Dr. Zach Bush. 

Download conference flyer here

For a FANTASTIC interview with Dr. Zach Bush on Bulletproof podcast, listen here. For more conference information and early bird sign up, click here. 

We look forward to seeing you on April 16th at 6:00 pm for this wonderful community event! Seats are limited, so be sure to RSVP!

Welcome New Oasis Team Members

Last but not least, we are excited to welcome the newest members of the Oasis Family Medicine team! Rome, who is working the reception desk, will be here to greet you with a smile whenever you come in :) Tatiana, our new Medical Assistant, will be doing blood draws and helping out around the office. They are both great additions to the team - to find out more about them, as well as the rest of our team, please visit the About Us page on our website.

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

Medical Disclaimer: Information provided in this email 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 email 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 email and the use of any products or services related to this email by you DOES NOT create a doctor-patient relationship between you and Yoshi Rahm, DO. or any other physician featured in this email. 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.