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...