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How to Finally Get Some Rejuvenating Sleep!

Watch Arbor Health co-founders, Dr. Zendi Moldenhauer and Amber Ratcliffe discuss simple things you can do at home to get some quality sleep without medications.

 
 

Why sleep is important & why you need to make it a priority

  • Rest restores your body and heals your brain – more than 700 genes are activated while you sleep
  • Your brain actually allows more lymph around it while you are sleeping to heal it

Circadian Rhythm - Cortisol - Melatonin

  • Cortisol and melatonin have an inverse relationship – cortisol should be high in morning and low at night
  • Rest restorative sleep window is 9am-9pm
  • Low progesterone makes them sleepless and irritable, stress steals progesterone

Good sleep actually starts first thing in the morning

  • Regular get up time
  • Have a ritual – make your bed, get dressed – leave your bedroom
  • Chronotherapy – get natural light
  • Exercise

During the day

  • Eat regularly to keep blood sugar stable, eat protein with a digestive...
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