Sleep Hygiene: 14 Strategies To Improve Wellbeing | Dr. David Wiss |

The three pillars of health are nutrition, exercise, and sleep. The fourth pillar is social connection and love. On average, the optimal amount of sleep is between 7-9 hours. However, some people report thriving on 6-7 hours, during some parts of their lives.

When we sleep, tissues repair and grow. Brain-derived neurotrophic factor contributes to neuronal growth and neurogenesis; for example, in the hippocampus where memories are consolidated.

Sleep deprivation can dysregulate brain reward circuity, which has profound implications for eating behavior, addictions, and overall mental health. Poor sleep can lead to cravings the next morning. The more tired you are, the more likely you might reach for caffeine or sugar to help you feel “energized” but unfortunately this can make you feel even more tired midday.

Sleep issues have been associated with a wide range of adverse health conditions. While this relationship is likely bidirectional, evidence supports sleep disturbance as predictive of future mood disorders.

There are several ways to improve sleep hygiene and get into a better sleep-wake cycle. I’m going to make 14 recommendations and your job is to identify the solutions that may work for you, in your quest for mental wellbeing.

#Sleep #SleepHygiene #Wellness #MentalHealth

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