#hownutritionimpactssleep #sleep #lifestyle

Join me and my cohost, Heather Borders from Kailo Nutrition, as we interview Susan Spell, APRN is a nurse practitioner & holistic health coach, boardcertified in both Family Practice & Lifestyle Medicine with additional training in behavior change. Susie is committed to helping people prevent, stop, and reverse chronic disease. This month she talks with us about how nutrition and lifestyle impacts sleep.

Things to improve sleep general sleep hygiene

Reduce blue light by using an app that turns your screen yellow/orange
Get exposure to early morning light
Set a normal bedtime and wake time.
Exercise during the day. Don’t exercise within three hours before going to bed.
Reduce your core temperature by taking a warm bath; heat radiates off your skin and your core temp is reduced.
Limit caffeine to noon and don’t nap, or only nap for 20 minutes before 3 pm. Naps reduce "sleep pressure"
Avoid nicotine and stimulating medications.
Turn down the lights. Reduce stimulations.
Melatonin supplements may shift sleep earlier ½ milligram around dinner. Also helps with jet lag.
Lavender also helps to diffuse in the bedroom.
Breath work
Box breathing. In 4, hold 4, out 4, hold 4 repeat.
Breathe in 4. Hold 7, out 8.
Make sleep a priority.
No gadgets in bedroom.
Cool bedroom.
Reduce bathroom light.

Recommendations from Susie:

BOOKS:
Why We Sleep, by Matt Walker
Life Time, by Russell Foster
Change Your Schedule, Change Your Life, by Suhas Kshirsagar


PODCASTS / VIDEOS:
Matt Walker’s TED Talk, “Sleep is Your Superpower”
https://www.ted.com/talks/matt_walker...

Matt Walker on The Rich Roll Podcast
https://www.richroll.com/podcast/matt...
Russell Foster on Feel Better Live More Podcast with Dr. Chatterjee:
https://drchatterjee.com/thenewscie...

Dr. Suhas Kshirsagar:
With Melissa Ambrosini
https://melissaambrosini.com/podcast/...

With Sahara Rose
   • Sahara Rose Interviews Ayurveda Dr  S...  

Andrew Huberman:
Master Your Sleep & Be More Alert When Awake (ep. 2)
   • Master Your Sleep & Be More Alert Whe...  

Sleep Toolkit (video & article)
   • Sleep Toolkit: Tools for Optimizing S...  
https://hubermanlab.com/toolkitfors...

MY INFO:

You can visit my website:
www.vitaltransformationsllc.com

And connect with me on social media:
FB:   / vitaltransformationsllc  
Insta:   / vital_transformations_llc  
LinkedIn:   / susiespell  

Or book a FREE Discovery Call:
https://calendly.com/vitaltransformat...

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