"The quality of your sleep plays a direct role in supporting your body’s ability to keep you safe from the illness."
Today, we’re going to talk about sleep. We’re not going to sugar coat it.We’re living in unprecedented times. The real and tangible threat of the coronavirus pandemic has raised levels of anxiety to an all-time high — causing sleep problems which further fuels anxiety. It’s more important than ever that we get proper sleep.
You can take back control and lower the anxiety level, and get better sleep. We need to be strong, so let’s talk about how we can get longer, more restful sleep, even with all this going on, so we can be at our best for family and others during the waking hours.
- 02:58: The Importance of Routine
- 07:11: Improving Your Sleep Schedule
- 13:00: Daytime Tips for Better Sleep
- 18:24: Nighttime Tips for Better Sleep
- 26:19: Wrap-Up
The Importance of Routine
Most people have had to adopt new ways of living during this pandemic, and the lack of regular routine, in addition to the fear and financial-worries is doing a number on our sleep cycles. All this takes a big toll on ourmental, emotional, andphysical health.
It can be really easy to let go of healthy routines right now. We change from daytime pajamas to nighttime pajamas at some point in the day, watch Netflix marathons late at night, and all the days can start to blur together. When we finally go to bed, we’re kept awake by our minds racing, thinking about all the uncertainties and what-ifs.
We are all trying to figure things out, but the only way to get healthy is to get back on track. It’s time to get back to a somewhat normal schedule — we won’t be able to get back to normal in all areas, but when it comes to your sleep schedule, it’s crucial for your health; your mental and emotional wellbeing, and your immune system!
Thequality of your sleep plays adirect role in supporting your body’s ability to keep you safe from the illness (including viruses).
Improving Your Sleep Schedule
So, in addition to practicing social distancing, staying home, and washing your hands, let’s talk about working on your sleep schedule.
In recent years there have been a lot of myths out there around sleep — we’re just going to cover what is proven to work to keep theanxiety at bay so you can get back to a regular sleep schedule.
A Natural Sleep Supplement
And one of the things that is most effective at promoting proper sleep is a natural sleep supplement likeSmarter Sleep. We recommend you stay away from all the over-the-counter sleep drugs and especially the prescription ones — aside from many being habit-forming and addicting, they also have other scary side effects.
Smarter Sleep, on the other hand, contains two proven natural ingredients that your body requires for sound restful sleep. It really works especially when it comes to quieting that mental chatter.
Now just in case you feel you can get away with a sporadic sleep schedule, remember that only when you sleep is your brain able to repair itself and prepare for the next day. It's forming new pathways to help you learn and remember important information that you need to function. Studies show that a good night's sleep is critical to learning and problem-solving skills. It helps you pay attention, make decisions, and be creative.
The same research also shows that sleep deficiency negatively alters activity in parts of your brain that makes it difficult to get motivated, make decisions, solve problems, control your emotions, and cope with change — all things we need now more than ever, right? Plus it causes weight gain, which none of us needs right now!
And that’s not all:sleep deprivation is tied to an increased risk ofheart disease, kidney disease,high blood pressure,diabetes, and stroke. Plussleep deficiencies change the way that your immune system responds, making it harder to fight off different types of infections.
So let’s talk about proven methods to get you back on a regular, healthy sleep cycle. Here are some of our top tips for improving sleep.
Daytime Tips for Better Sleep
Keep a consistent routine
Try to get back to getting up at the same time every day of the week. A regular wake time helps to set your body’s natural clock — the circadian rhythm, which is one of the main ways our bodies regulate sleep. Even if the timing is different than it was before the current crisis, set a routine that works for your new schedule and stay on this new time. Same goes for keeping a regular schedule with meals and exercise: commit to a schedule, even if it’s different than what you’re used to. Pay attention to your body’s cues and find a rhythm that works for you that you can maintain during this new normal.
Get morning light
Get up, get out of bed, and get some light first thing.Light is the main controller of the natural body clock, and natural sunlight is best if possible.
Exercise during the day (not at night)
This really helps improve sleep quality at night, plus it’s an extremely effective way ofreducing stress, and improving your mood.
Don’t use your bed as an escape
This is a big one. Dealing with this pandemic makes us all tired and emotional, but try not to spend time in bed during the day. If you must take a nap, try to keep it short — less than 30 minutes. And if you do nap, do not make it a regular thing.
Avoid caffeine late in the day
Drinking caffeinated beverages too late in the day can make it hard to wind down, and contribute to that late-night mind racing we talked about. After about 1 p.m., switch to water and other non caffeinated drinks.
Nighttime Tips For Better To Sleep
Take steps to reduce your stress and anxiety
Again, this is easier said than done these days, but it’s so important. Try to establish arelaxing routine prior to bedtime. Maybe it’s sitting quietly for a few minutes and doing some deep breathing exercises, taking a few minutes to reflect on your life and think of all the things you arethankful for, taking a hot bath, or just spending some time listening to relaxing music. You can also use calming essential oils like lavender, jasmine, or chamomile to help you relax before bed.
Set a regular bedtime routine and time
Pick your bedtime and stick to it. If you have a bed partner, enlist their support to help you stick to your schedule. If you feel sleepy but your brain is busy thinking, and you feel that you can’t shut off and go to sleep, then sleep therapists suggest sitting down with a pen and paper earlier in the evening to write down the things that worry you. Try it, it really works.
Take two Smarter Sleep tablets
Smarter Sleep is a natural formula for better sleep. It’s safe and not habit forming, but takes the edge off and makes you sleepy in just the right way.Smarter Sleep contains two specific active ingredients designed to regulate your body back to a healthy, productive sleep cycle.
- The first is an ingredient that comes from Europe where it’s extremely popular; it’s calledbioactive milk peptides and it’s proven to help you fall asleep faster, improve the quality of your sleep, and even reduce cortisol levels and improve focus the following day. Bioactive milk peptides are actually the same natural, nutritional component found in mother’s milk that’s been proven to quickly promote calm, restful sleep in babies — here that sleep-inducing natural peptide has been isolated to support the same results in adults!
- The second ingredient is 4.5 mg of Melatonin,which is just the right amount. Smarter Sleep used to contain a lower amount but the formula was recently changed, based upon new sleep research. This dose amount has been scientifically proven to help restore balance to your body’s natural circadian rhythm, while also providing powerful antioxidant support.
Prepare for bedtime by having a news and electronic device blackout
Avoid the news andall electronics (TV, tablets, phones) for at least one hour before bedtime. Make a pact with your family members to respect these parameters.
Create a comfortable sleep environment
Make sure your room is dark and quiet. Close the blinds or install blackout curtains, and if you’re sensitive to noise, try noise-cancelling headphones to block out sounds that keep you from getting to sleep. It’s also easier to sleep in a cool room than a hot one, so turn down the heat before bed.
These are the tips Dr. Nancy recommends, specifically tailored for anxiety and stress-driven sleep issues. Please put them into practice, and make sure you stock up onSmarter Sleep. It’s all natural with clinically proven ingredients, and it helps you sleep soundly and wake up feeling refreshed and recharged: not like chemical-based sleep pills which leave you feeling foggy, grumpy, or hungover… please stay away from those.
In fact, we think it’s so important for you all to get on Smarter Sleep right now, that we’ve created a special offer for Dr. Nancy viewers. When you order, use coupon code:IMMUNEBOOSTand you’ll save 10% off your order on any quantity of Smarter Sleep. It’s a great deal, but order now while supplies last.
Remember, this is the best time tostay positive, be well, and get your sleep!