Recently I traveled internationally. The long flights and jet lag made me reflect on the importance of sleep. I’m always grateful for and highly recommend Somnium Nighttime GABA Cream. Whenever I’m struggling with sleep due to travel or extra busy days with patients, book launch interviews and more – I rely on it. I love that it’s not another pill to swallow, but a soothing cream designed to reduce your norepinephrine levels and help your body get into the parasympathetic state.

There’s no shortage of data connecting a lack of sleep to Alzheimer’s and Dementia. One is 30% more likely to develop dementia if they get six hours or less of sleep per night in their 50’s and 60’s. Another study of those 65 and older found that those who “slept fewer than five hours per night were twice as likely to develop dementia, and twice as likely to die.” This is why getting good sleep is part of all my patient protocols and Marama is designed to make sure all the residents sleep well. I also list getting checked and treated for sleep apnea as one of the top 3 things you can do to reverse Alzheimer’s.

Last month Drs. Rachael Huesner and Amy Tarquini from my Solcere Medical Clinic presented a “Sleep Your Way to a Sharper Brain” webinar. You can watch the replay here. They discussed the link between sleep and dementia, sleep’s impact on energy, mental clarity, immune health, and nervous system health, sleep testing options and why it’s important to test, best practices and sleep hygiene, ways to optimize sleep and get more deep and REM sleep, and our favorite supplements for sleep. 

Some additional tips for optimal sleep from Dr. Tarquini are:

☀️Embrace Natural Light: Exposure to natural light during the day helps regulate your circadian rhythm, making it easier to fall asleep at night. Spend some time outdoors, especially in the morning, to soak in the natural light and signal to your body that it’s time to be awake.

🕘 Set a Consistent Sleep Schedule: Try to go to bed and wake up at the same time every day. This helps regulate your body’s internal clock and improves the quality of your sleep.

📖 Create a Relaxing Bedtime Routine: Establishing a calming bedtime routine signals to your body that it’s time to wind down. Avoid stimulating activities and electronic devices at least an hour before bedtime.

🛏️ Optimize Your Sleep Environment: Ensure your bedroom is cool, dark, and quiet. Consider using blackout curtains to block out excess sunlight, and invest in comfortable, breathable bedding such as organic cotton to help regulate your body temperature.

🍎 Be Mindful of Your Diet: Avoid heavy meals close to bedtime, as they can disrupt your sleep. Be mindful of caffeine and limit its intake, especially in the afternoon and evening. Additionally, stay hydrated throughout the day but reduce fluid intake close to bedtime.

🚶‍♀️ Exercise Regularly: Regular physical activity is beneficial for sleep. Engage in activities like walking, jogging, or cycling, but try to finish your exercise routine at least a few hours before bedtime to allow your body to wind down.

🧘 Manage Stress and Relaxation Techniques: Practice relaxation techniques such as deep breathing, meditation, or mindfulness to help calm your mind.

If you’d like to learn more about specific breathing practices that can help you sleep like you did when you were a kid, register to watch Ari Whitten’s Breathing for Energy webinar this week. 

I hope you are able to implement at least one of these tips today and start sleeping your way to a sharper brain.

Warmly,
Dr. Heather Sandison

P.S. – Watch my interview with Jason Prall titled “Optimize Light & Sleep For Healthy Circadian Rhythms”. Today is the final day that this interview and the entire Reverse Alzheimer’s Summit 4.0 is available to view for free. You can also watch Jason Prall’s docu-series the Human Longevity Project now through April 10.

P.P.S. – Get 10% off your sleep (or any other) supplements when you order via these links for Fullscript and WholeScripts.