Sleep Improvement Timeline
"Sleep is the golden chain that ties health and our bodies together." - Thomas Dekker
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Sleep is essential for cognitive function, emotional well-being, and overall health. It's the time when our body repairs, detoxifies, and rejuvenates.
Health hacking for better sleep. Lifestyle habits, diet and exercise all help to improve sleep.
There are also a number of key minerals and amino acids that can improve sleep quality in a non-addictive and restorative way if you are really struggling.
Clearance of waste products (glymphatics)
The glymphatic system, a brain waste-clearance pathway, is more active during sleep, facilitating the efficient removal of harmful waste. This highlights sleep's essential role in maintaining brain health and its potential implications for neurodegenerative diseases.
Prioritising sleep hygiene practices such as maintaining a consistent sleep schedule, creating a dark and cool sleeping environment, and reducing screen time before bed can significantly improve sleep quality.
Consuming foods rich in tryptophan, magnesium, and calcium can promote the production of sleep-inducing neurotransmitters. Avoiding large meals, caffeine, and alcohol close to bedtime can also aid in better sleep.
Regular exercise can significantly improve the quality and duration of sleep. However, the timing of exercise plays a crucial role in its impact on sleep.
Sleep Improvement Timeline
"Sleep is the golden chain that ties health and our bodies together." - Thomas Dekker
Month 1
You start to feel less irritable.
Things that used to annoy seem to pass on by.
Month 2
Concentration is improved. Brain fog is improving.
Getting out of bed isn't such a struggle.
Month 3
You might start to notice your mind is sharper.
Your memory and speed of recall is also improving.
Life feels better.
1. Lau, H., Tucker, M. A., & Fishbein, W. (2010). Daytime napping: Effects on human direct associative and relational memory. Neurobiology of learning and memory, 93(4), 554–560.https://doi.org/10.1016/j.nlm.2010.02.003
2. Hilditch, C. J., Centofanti, S. A., Dorrian, J., & Banks, S. (2016). A 30-Minute, but Not a 10-Minute Nighttime Nap is Associated with Sleep Inertia. Sleep, 39(3), 675–685. https://doi.org/10.5665/sleep.5550
3. Mantua, J., & Spencer, R. (2017). Exploring the nap paradox: are mid-day sleep bouts a friend or foe?. Sleep medicine, 37, 88–97.https://doi.org/10.1016/j.sleep.2017.01.019
4. Napping do’s and don’t for healthy adults Mayo Clinic
5. Micronutrient Inadequacy in Short Sleep: Analysis of the NHANES 2005-2016