The document discusses the importance of sleep and outlines several negative impacts of not getting enough sleep, including reduced testosterone production, increased cortisol levels leading to insulin resistance and fat storage, and lower growth hormone production. It then provides seven tips for improving sleep quality, such as keeping regular sleep hours, making the bedroom dark and quiet, using magnesium and californian poppy extract, avoiding carbohydrates before bed, and supporting liver detoxification if waking after only a few hours of sleep.
MicroLife Sleep is a supplement that provides proven ingredients to help users get restful sleep. It contains melatonin to support the body's sleep cycles, GABA to relax the brain, and NAC to decrease alertness and support antioxidant production. Together these ingredients can help users fall asleep, stay asleep, and wake up feeling rested. The product uses Vasayo's liposome technology to ensure superior absorption of nutrients by the body's cells.
We spend about one third of our lives sleeping. While the exact reasons why we sleep are unknown, theories include that it allows the body to rest and repair itself as well as helping the brain stay organized. Most adults should sleep between 7 to 9 hours per night. Not getting enough quality sleep can negatively impact health by increasing risks like weight gain, fatigue, and disease.
Sleep is important for physical and mental health. It is restorative and supports functions like memory, decision-making, and immune system functioning. Lack of sleep can lead to issues like impaired focus, mood changes, and health problems over time. Most adults need 7-9 hours of sleep per night, but quality and amount of sleep needed can vary between individuals. Improving sleep involves having good sleep habits like managing stress, keeping a regular schedule, and making the bedroom conducive to rest.
Sleep is important for the brain to clear out toxins, restore the body, and consolidate memories. Adults need between 7-9 hours of sleep per night according to studies. Lack of sleep can negatively impact memory, concentration, weight, and overall health. To improve sleep, people should make their bedroom relaxing and avoid light, caffeine, and late exercise which can disrupt sleep. Proper sleep is essential for health and well-being.
Scientists have studied sleep for years but still don't fully understand why we need it. They know sleep helps the body replenish and function properly, and that it is a necessary task. While the specific reasons why are unknown, sleep is important for humans and animals alike to rest and dreams may play a role in memory consolidation. The recommended amount of sleep is at least seven hours per night.
Here are some suggestions to help improve sleep: reduce caffeine after 1pm, exercise regularly but not close to bedtime, avoid daytime napping after 3pm, relax with deep breathing if stressed, eat lightly in the evenings, avoid clocks in the hours before bed, create a peaceful bedroom environment, follow a consistent sleep routine, go to bed when tired, get up if not asleep within 20 minutes, and consistently implement lifestyle changes for best results.
MicroLife Sleep is a supplement that provides proven ingredients to help users get restful sleep. It contains melatonin to support the body's sleep cycles, GABA to relax the brain, and NAC to decrease alertness and support antioxidant production. Together these ingredients can help users fall asleep, stay asleep, and wake up feeling rested. The product uses Vasayo's liposome technology to ensure superior absorption of nutrients by the body's cells.
We spend about one third of our lives sleeping. While the exact reasons why we sleep are unknown, theories include that it allows the body to rest and repair itself as well as helping the brain stay organized. Most adults should sleep between 7 to 9 hours per night. Not getting enough quality sleep can negatively impact health by increasing risks like weight gain, fatigue, and disease.
Sleep is important for physical and mental health. It is restorative and supports functions like memory, decision-making, and immune system functioning. Lack of sleep can lead to issues like impaired focus, mood changes, and health problems over time. Most adults need 7-9 hours of sleep per night, but quality and amount of sleep needed can vary between individuals. Improving sleep involves having good sleep habits like managing stress, keeping a regular schedule, and making the bedroom conducive to rest.
Sleep is important for the brain to clear out toxins, restore the body, and consolidate memories. Adults need between 7-9 hours of sleep per night according to studies. Lack of sleep can negatively impact memory, concentration, weight, and overall health. To improve sleep, people should make their bedroom relaxing and avoid light, caffeine, and late exercise which can disrupt sleep. Proper sleep is essential for health and well-being.
Scientists have studied sleep for years but still don't fully understand why we need it. They know sleep helps the body replenish and function properly, and that it is a necessary task. While the specific reasons why are unknown, sleep is important for humans and animals alike to rest and dreams may play a role in memory consolidation. The recommended amount of sleep is at least seven hours per night.
Here are some suggestions to help improve sleep: reduce caffeine after 1pm, exercise regularly but not close to bedtime, avoid daytime napping after 3pm, relax with deep breathing if stressed, eat lightly in the evenings, avoid clocks in the hours before bed, create a peaceful bedroom environment, follow a consistent sleep routine, go to bed when tired, get up if not asleep within 20 minutes, and consistently implement lifestyle changes for best results.
This document discusses biohacking techniques for improving sleep quality and overcoming insomnia. It explains that biohacking involves making lifestyle changes to positively impact biological functions, like sleep patterns. Specific techniques mentioned include banning blue light exposure in the evenings, which disrupts melatonin production; using blackout curtains, amber lighting and glasses to filter blue light. It also recommends using sleep apps with relaxing sounds and music to help fall asleep faster and improve sleep quality. The goal of biohacking sleep is to feel well-rested regardless of hours slept by focusing on sleep quality over quantity.
Sleep is the golden chain that ties health and our bodies
together.
~ Thomas Dekker
Every one of us suffers from insomnia at some point in our
lives. It could be triggered by stressful periods in our
careers, a personal crisis, fear of an upcoming event or
worrying about finances may keep us awake and restless.
Feelings of guilt or grief are another culprit.
Whatever the reasons that keep you tossing and turning,
you know how it feels to drag yourself out of bed in the
morning. You are sapped of energy. Your body aches and
your brain is foggy. You feel irritable and grumpy. Your
sleepless night is going to reflect on your whole day – and
not for the better.
Sleep is essential for good health and maximizing energy levels. Poor sleep habits can negatively impact the immune system and lead to health problems. The document provides 10 secrets for improving sleep quality, such as avoiding caffeine, eating meals at least 2 hours before bed, using calming activities like meditation before sleep, and prioritizing 7-9 hours of sleep per night. Good sleep hygiene is important for physical and mental well-being.
Introducing Hack Your Sleep - A beginner's guide to enjoying quality sleep. Inside this eBook, you will discover the topics about biohacking briefly explained, what is biohacking, what should you focus on, banish blue light, invest in a sleep app, seek out the sun, use a light therapy box, sleep friendly food hacks, acupressure mat hack, binaural beats work, aromatherapy, how to use essential oils, helpful sleep tips and so much more!
Sleep is essential for good health and chronic lack of sleep can lead to health problems. The document provides 10 secrets for maximizing energy, enthusiasm and immune response through better sleep habits. These include avoiding caffeine, alcohol and late night eating before bed; supplementing with calcium, magnesium and potassium; using a comfortable mattress and pillow; reducing stress and screen time before bed; and allowing 7-8 hours of sleep per night. The document also discusses links between sleep, weight regulation, insulin sensitivity and pediatric sleep issues.
This document discusses biohacking techniques for improving sleep quality. It introduces biohacking as making lifestyle changes to optimize biological functions like sleep. Specific techniques discussed include: banning blue light by using blackout curtains and amber lights; using sleep apps with relaxing sounds; getting daily sunlight exposure or using a light therapy box; and incorporating sleep-promoting foods like cherries, salmon and bananas into meals. The goal is to help the reader overcome insomnia and other sleep issues naturally through simple biohacks.
There are certainly multiple factors that need to be considered when we want to lose weight. Do not be deterred by the prospect that you may not get everything perfectly. If you can’t seem to keep your diet in check because you have to eat out all the time, at least get enough sleep and exercise. Inch your way to a better diet plan little by little. The most important thing is to move forward and build up your healthy habits.
The document discusses the importance of sleep and outlines several key points:
- Sleep is regulated by circadian rhythms influenced by light and melatonin levels, and disruptions to these rhythms can negatively impact sleep.
- College students often do not get the recommended 8-9 hours of sleep per night, leading to poorer academic performance and health issues.
- Establishing a regular sleep schedule and relaxing pre-sleep routine can help improve sleep quality.
- Activities like exercise, caffeine, and screen time close to bedtime should be limited to promote better sleep.
Restless sleep is common, with over 60% of Americans experiencing sleep issues at least a few nights per year. Not getting quality sleep can negatively impact one's health and daytime functioning. There are several common misconceptions about sleep that may be hindering quality rest. These include believing that snoring is harmless, that one can train themselves to need less sleep, and that insomnia is only caused by stress. Addressing lifestyle factors like exercise, diet, sunlight exposure, and supplement routines can help improve sleep quality and duration for many individuals struggling with sleep problems. Seeking medical advice is also important if issues persist.
Sleeping sanctuary salvation for the sleep deprivedRaghunathBaskey
Sleep patterning is a concept that is becoming quite popular in recent times. Health experts tell people that they have to maintain regular sleep patterns if they want to ensure that their health is in top condition. This is not done as easily as one thinks. Planning is needed.
It is also important to make sleep a part of our lifestyle
This document provides information on improving sleep habits. It discusses identifying factors that prevent good sleep, setting goals for better sleep, trying new sleep strategies, and taking action to implement better sleep practices. It notes that without sufficient, quality sleep, one's work, relationships, decisions and overall well-being can be negatively impacted. The document stresses the importance of sleep for overall health and advocates experimenting with different sleep routines to find what works best.
Introducing Unlimited Energy - Energy Hacks for Exploding Your Energy Reserves. You will discover the topics about what in the world is unlimited energy, evaluate where you are physically, restore your metabolism, the importance of energy foods, cut down stress, get better sleep, why you have to exercise for energy, the importance of spiritual connection, changing your emotions changes energy and why being energy depleted gets you nowhere.
Best Practices for Fatigue Risk ManagementBrad Elder
This document discusses best practices for managing fatigue risk in the workplace. It defines fatigue as a feeling of extreme tiredness caused by inadequate rest or physical/mental exertion. Fatigue can impact safety and performance at work. The document recommends identifying factors that contribute to fatigue like stress, sleep patterns, and nutrition. It also provides tools to assess fatigue risk and control measures like scheduling, work practices, and individual strategies to improve alertness. The goal is to prevent accidents and injuries related to employee fatigue on the job.
Night shift workers face health risks due to disrupted circadian rhythms and sleep patterns. Irregular eating habits can develop from late-night snacking and caffeine use to stay awake. This can lead to weight gain, digestive issues, and lack of exercise. To maintain health, night shift workers should eat smaller, balanced meals before 1 am, choose healthy snacks, stay hydrated, exercise on breaks, and maintain sleep schedules on days off. Disturbances to circadian rhythms may increase risks of conditions like cancer, diabetes, and depression due to impacts on hormones like melatonin and serotonin.
This document discusses circadian rhythms and how they affect the human body. It covers several key points:
1. Circadian rhythms are natural 24-hour cycles that regulate physiological and behavioral changes in the body, including the sleep-wake cycle which is entrained to light and darkness.
2. Hormones like melatonin, serotonin, growth hormone, cortisol, insulin, leptin and ghrelin are involved in circadian rhythms and play roles in sleep, metabolism, stress response and appetite regulation.
3. Disrupting circadian rhythms through things like poor sleep, light exposure at night, or irregular eating and activity patterns can impact health by interfering with the normal fluctuations of
Clean sleeping is a health trend focused on getting uninterrupted 8-10 hours of sleep through establishing the right habits during the day. These habits include eating breakfast, exercising in the morning, drinking water, limiting caffeine, and going to bed before midnight. Clean sleeping requires a holistic change in daily activities and health habits from sunrise to sundown in order to properly prepare the body for quality, rejuvenating sleep.
If you're looking to enhance your sleep in 2023, we've compiled why better sleep is important for our daily life and the 10 best tips to help you achieve restful nights and wake up feeling refreshed and energized. Let's dive in!
This document discusses biohacking techniques for improving sleep quality and overcoming insomnia. It explains that biohacking involves making lifestyle changes to positively impact biological functions, like sleep patterns. Specific techniques mentioned include banning blue light exposure in the evenings, which disrupts melatonin production; using blackout curtains, amber lighting and glasses to filter blue light. It also recommends using sleep apps with relaxing sounds and music to help fall asleep faster and improve sleep quality. The goal of biohacking sleep is to feel well-rested regardless of hours slept by focusing on sleep quality over quantity.
Sleep is the golden chain that ties health and our bodies
together.
~ Thomas Dekker
Every one of us suffers from insomnia at some point in our
lives. It could be triggered by stressful periods in our
careers, a personal crisis, fear of an upcoming event or
worrying about finances may keep us awake and restless.
Feelings of guilt or grief are another culprit.
Whatever the reasons that keep you tossing and turning,
you know how it feels to drag yourself out of bed in the
morning. You are sapped of energy. Your body aches and
your brain is foggy. You feel irritable and grumpy. Your
sleepless night is going to reflect on your whole day – and
not for the better.
Sleep is essential for good health and maximizing energy levels. Poor sleep habits can negatively impact the immune system and lead to health problems. The document provides 10 secrets for improving sleep quality, such as avoiding caffeine, eating meals at least 2 hours before bed, using calming activities like meditation before sleep, and prioritizing 7-9 hours of sleep per night. Good sleep hygiene is important for physical and mental well-being.
Introducing Hack Your Sleep - A beginner's guide to enjoying quality sleep. Inside this eBook, you will discover the topics about biohacking briefly explained, what is biohacking, what should you focus on, banish blue light, invest in a sleep app, seek out the sun, use a light therapy box, sleep friendly food hacks, acupressure mat hack, binaural beats work, aromatherapy, how to use essential oils, helpful sleep tips and so much more!
Sleep is essential for good health and chronic lack of sleep can lead to health problems. The document provides 10 secrets for maximizing energy, enthusiasm and immune response through better sleep habits. These include avoiding caffeine, alcohol and late night eating before bed; supplementing with calcium, magnesium and potassium; using a comfortable mattress and pillow; reducing stress and screen time before bed; and allowing 7-8 hours of sleep per night. The document also discusses links between sleep, weight regulation, insulin sensitivity and pediatric sleep issues.
This document discusses biohacking techniques for improving sleep quality. It introduces biohacking as making lifestyle changes to optimize biological functions like sleep. Specific techniques discussed include: banning blue light by using blackout curtains and amber lights; using sleep apps with relaxing sounds; getting daily sunlight exposure or using a light therapy box; and incorporating sleep-promoting foods like cherries, salmon and bananas into meals. The goal is to help the reader overcome insomnia and other sleep issues naturally through simple biohacks.
There are certainly multiple factors that need to be considered when we want to lose weight. Do not be deterred by the prospect that you may not get everything perfectly. If you can’t seem to keep your diet in check because you have to eat out all the time, at least get enough sleep and exercise. Inch your way to a better diet plan little by little. The most important thing is to move forward and build up your healthy habits.
The document discusses the importance of sleep and outlines several key points:
- Sleep is regulated by circadian rhythms influenced by light and melatonin levels, and disruptions to these rhythms can negatively impact sleep.
- College students often do not get the recommended 8-9 hours of sleep per night, leading to poorer academic performance and health issues.
- Establishing a regular sleep schedule and relaxing pre-sleep routine can help improve sleep quality.
- Activities like exercise, caffeine, and screen time close to bedtime should be limited to promote better sleep.
Restless sleep is common, with over 60% of Americans experiencing sleep issues at least a few nights per year. Not getting quality sleep can negatively impact one's health and daytime functioning. There are several common misconceptions about sleep that may be hindering quality rest. These include believing that snoring is harmless, that one can train themselves to need less sleep, and that insomnia is only caused by stress. Addressing lifestyle factors like exercise, diet, sunlight exposure, and supplement routines can help improve sleep quality and duration for many individuals struggling with sleep problems. Seeking medical advice is also important if issues persist.
Sleeping sanctuary salvation for the sleep deprivedRaghunathBaskey
Sleep patterning is a concept that is becoming quite popular in recent times. Health experts tell people that they have to maintain regular sleep patterns if they want to ensure that their health is in top condition. This is not done as easily as one thinks. Planning is needed.
It is also important to make sleep a part of our lifestyle
This document provides information on improving sleep habits. It discusses identifying factors that prevent good sleep, setting goals for better sleep, trying new sleep strategies, and taking action to implement better sleep practices. It notes that without sufficient, quality sleep, one's work, relationships, decisions and overall well-being can be negatively impacted. The document stresses the importance of sleep for overall health and advocates experimenting with different sleep routines to find what works best.
Introducing Unlimited Energy - Energy Hacks for Exploding Your Energy Reserves. You will discover the topics about what in the world is unlimited energy, evaluate where you are physically, restore your metabolism, the importance of energy foods, cut down stress, get better sleep, why you have to exercise for energy, the importance of spiritual connection, changing your emotions changes energy and why being energy depleted gets you nowhere.
Best Practices for Fatigue Risk ManagementBrad Elder
This document discusses best practices for managing fatigue risk in the workplace. It defines fatigue as a feeling of extreme tiredness caused by inadequate rest or physical/mental exertion. Fatigue can impact safety and performance at work. The document recommends identifying factors that contribute to fatigue like stress, sleep patterns, and nutrition. It also provides tools to assess fatigue risk and control measures like scheduling, work practices, and individual strategies to improve alertness. The goal is to prevent accidents and injuries related to employee fatigue on the job.
Night shift workers face health risks due to disrupted circadian rhythms and sleep patterns. Irregular eating habits can develop from late-night snacking and caffeine use to stay awake. This can lead to weight gain, digestive issues, and lack of exercise. To maintain health, night shift workers should eat smaller, balanced meals before 1 am, choose healthy snacks, stay hydrated, exercise on breaks, and maintain sleep schedules on days off. Disturbances to circadian rhythms may increase risks of conditions like cancer, diabetes, and depression due to impacts on hormones like melatonin and serotonin.
This document discusses circadian rhythms and how they affect the human body. It covers several key points:
1. Circadian rhythms are natural 24-hour cycles that regulate physiological and behavioral changes in the body, including the sleep-wake cycle which is entrained to light and darkness.
2. Hormones like melatonin, serotonin, growth hormone, cortisol, insulin, leptin and ghrelin are involved in circadian rhythms and play roles in sleep, metabolism, stress response and appetite regulation.
3. Disrupting circadian rhythms through things like poor sleep, light exposure at night, or irregular eating and activity patterns can impact health by interfering with the normal fluctuations of
Clean sleeping is a health trend focused on getting uninterrupted 8-10 hours of sleep through establishing the right habits during the day. These habits include eating breakfast, exercising in the morning, drinking water, limiting caffeine, and going to bed before midnight. Clean sleeping requires a holistic change in daily activities and health habits from sunrise to sundown in order to properly prepare the body for quality, rejuvenating sleep.
If you're looking to enhance your sleep in 2023, we've compiled why better sleep is important for our daily life and the 10 best tips to help you achieve restful nights and wake up feeling refreshed and energized. Let's dive in!
1. Building Networks
Connecting Business
Creating Opportunities 33 Feature WWW.BRITCHAM.ORG.SG
By Chris Richards
Focus on Health:
Why Sleep is a Necessity,
not a Luxury
All too often we skimp on sleep, thinking that we can
“catch up”later, but the result is a negative impact on
your health, productivity and body composition
2. S
leep is in scarce supply with the work
culture in a city like Singapore.
We all too often skimp on it thinking that
we can “catch up” either by weekend lie-ins
or ride the fatigue wave out with caffeine
and sugar. The harsh truth however is that
it’s a zero sum game. You need what you
need when you need it and cannot make it
up later without a negative impact on your
health, productivity and body composition.
How do you define how much sleep you
need? You should wake up feeling refreshed
without the need for an alarm clock. That’s
probably something that very few of you
ever achieve. It doesn’t have to be eight
hours though for some it will be more and
others can function optimally on much less.
Whatever your own sleep sweet spot is, you
must never forget that it is one of the key
non-negotiables to optimal living.
In very simple terms not getting enough
sleep plays havoc with:
1. Testosterone production: go a few nights
on a 60 percent measure of sleep and see
where your libido is at. Possibly a teenager
or young man in his 20s won’t feel this,
but wait until the 30s and 40s hit.
2. Insulin/Cortisol “see-saw syndrome”:
your tired mind (never forget how
significant the brain is in these things)
and body needs boosts in cortisol to get
it going and is also more insulin resistant,
meaning it is much more likely to store
glucose in the fat cells. What sort of
foods do you reach for when you are
sleep deprived? The worst kind. Forget
meat and vegetables and think croissants
and candy. You do this for a hormonal
reason and it will send you into a negative
spiral of worse food, lower “real” energy,
mental fog and fat accumulation.
3. Growth Hormone (HGH) production: we
release a lot of our HGH during certain
cycles of sleep. Miss these cycles out and
you can’t play “catch up”.
How to Improve Sleep Quality
1. Keep regular hours.Go to bed at the same
time every night and dispel this notion that
you can play “catch up” at weekends.
2. Sleep in a cool temperature. By decreasing
body temperature and regulating
room temperature, you can create an
environment that will sustain REM sleep.
Building Networks
Connecting Business
Creating Opportunities 34 Feature: Focus on Health:
Why Sleep is a Necessity, not a Luxury
3. Make your bedroom a Batcave! REM sleep
can be easily be affected by noise pollution
and light interference so make your
bedroom as dark and as quiet as possible.
Go as far as switching off electrical devices
that have standby lights on, and if you
travel a lot use hotel towels to block out
the light that often comes through from
hotel corridors. Light interference can
easily create a sensory marker in the brain
that disturbs REM sleep, therefore it is vital
to establish the best sleep environment.
Even the slightest light contact with the
skin will reduce the quality of REM sleep,
so the darker the bedroom, the more likely
one is able to gain quality REM sleep.
4. Use Magnesium. This mineral is vital in
aiding cortisol management and it therefore
assists deep wave sleep by resetting insulin
sensitivity. Magnesium is also a catalyst in
re-establishing adrenal health through the
cortisol/insulin connection.
5. Californian poppy extract is a great herbal
adaptogen that relaxes brain waves into
deep wave sleep. It also acts as a liver
detoxifier and has a secondary pathway
in slowly aiding the removal of toxins that
affect the sleep cycle.
6. Our diets also have a significant impact
upon the sleep cycle. Foods that are
Light interference can
easily create a sensory
marker in the brain that
disturbs REM sleep,
therefore it is vital to
establish the best sleep
environment.
3. About the Author:
Chris Richards is a motivated
body composition expert and
manager with a results-driven
record of changing individuals’
quality of life and physique.
He has worked with a wide
range of personal training
clients including CEOs and
celebrities and his personable
results driven approach ensure
clients feel value in the service
they invest in. Through his
experience of previously
running his own business
and as Operations Manager
at Ultimate Performance’s
Mayfair gym, Chris is now
General Manager at Ultimate
Performance Singapore. He
is able to both manage and
mentor the trainers working in
the gym alongside the behind
the scenes operations that
are required for an effective
service. For more information
visit http://upfitness.com.sg/
WWW.BRITCHAM.ORG.SG
high in carbohydrates may increase
serotonin production (the neurotransmitter
responsible for a calm, happy, and relaxed
state of mind), but the downside is that
once blood sugar levels decline the body
will go into a natural hunger mode and it is
possible that you may wake up as a natural
reaction to low blood sugar. Foods that are
high in essential fats will aid in establishing
a constant blood glucose level, which is
beneficial as the body will be able to go into
a fasting state while slow-release energy
is being made available for metabolic
function. Therefore, one option to try is to
stay away from carbohydrate-rich meals
at least two hours before bed and try to
include a meal rich in essential fatty acids.
7. If you are waking up after 2-4 hours’ sleep
you may benefit from a protocol that will
assists your liver’s ability to detoxify.
For example:
i) Increase fibre intake and consider a
morning and evening addition of a high
quality fibre supplement
ii) Glucuronic acid is vital in unbinding
phase two detoxified substances for
removal from the GI tract. Take two
calcium d-glucarate capsules three
times daily for 16 days
iii) Use an estrogen control protocol
for 16 days
iv) As an ongoing liver support
formula mix one to three tablespoons
of a good quality greens powder
with 1.5ltr water and consume daily:
maintaining pH levels will aid not only
GI detoxification but also positively
influence proper cortisol management.