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By Dr. Sally Bramley, Tru Health

The Ultimate Guide to Better Sleep: How to Rest, Recover, and Rejuvenate

By Dr. Sally Bramley, Tru Health

We all know the importance of a good night’s sleep. But did you know that sleep is when your body does its deepest repair work? From consolidating memories to processing emotions and cleaning the brain of debris, sleep is critical for both your mental and physical health. Unfortunately, many of us struggle to get the restful sleep we need.

In this guide, we’ll break down why sleep matters and share practical strategies to help you achieve the rejuvenating sleep you deserve.

Why Sleep Is So Important

During sleep, the brain activates the glymphatic system, which clears away debris that builds up throughout the day. If sleep is disrupted, this debris accumulates, leading to brain fog and other cognitive problems.

Sleep also plays a key role in:

• Mood: Poor sleep is strongly linked with mental health issues like anxiety and depression.
• Weight management: Lack of sleep can lead to sugar cravings, fatigue, and impaired metabolism.
• Disease prevention: Good sleep reduces the risk of chronic diseases and strengthens your immune system.
• Learning and problem-solving: Sleep is essential for memory consolidation and learning new information.

Despite these benefits, sleep can sometimes feel elusive. Let’s dive into practical strategies to improve your sleep quality.

Dr. Sally Bramley’s 5-Part Sleep Strategy

1. Circadian Health: Find Your Rhythm

Your body follows a natural 24-hour cycle known as the circadian rhythm. This internal clock regulates more than just sleep—it influences your hormones, digestion, energy levels, and more. The sleep hormone melatonin is directly influenced by light exposure, so managing your environment can help reset your internal clock.

Tips for improving circadian health:

• Use dim, orange lighting in the evening, such as candles.
• Dim the light of your screens or use apps like f.lux to reduce blue light.
• Wear blue-light blocking glasses at night.
• Spend at least 30 minutes outdoors in natural light before noon.

2. Pattern-Matching: Make It a Ritual

Your brain learns to associate your environment with specific activities. If your brain sees your bed, it knows it’s time to sleep. But if you often work in bed, your brain may start associating it with stress and activity. It’s important to create a clear boundary between work and rest spaces.

Bedtime ritual ideas:

• Drink caffeine-free herbal infusions, such as chamomile tea.
• Diffuse essential oils like lavender or cedarwood.
• Listen to soothing music or practice gentle stretches like Yin Yoga.

3. Hyperarousal: Dial It Down

It’s common to feel “tired but wired” after a long day. Even if you’re physically exhausted, your mind may still be racing, making it difficult to fall asleep. The trick is to reduce hyperarousal so that your body can naturally transition into sleep.

Ways to reduce hyperarousal:

• Try non-sleep deep rest (NSDR), Yoga Nidra, or body-scan meditations.
• Practice 4-7-8 breathing or progressive relaxation exercises.
• Use self-hypnosis or guided imagery to calm the mind.

4. Disordered Breathing: Tape It Shut

Sleep disorders like Obstructive Sleep Apnea (OSA) and mouth-breathing can severely disrupt your sleep. OSA occurs when normal breathing is interrupted during sleep, often leading to loud snoring and excessive daytime fatigue. Mouth-breathing, meanwhile, increases the risk of OSA and impacts relaxation.

Breathing tips for better sleep:

• Ask a partner if they’ve noticed snoring or breathing interruptions.
• Try mouth-taping to encourage nasal breathing.
• Seek support for unblocking your nasal passages if needed.

5. Gut Health: Revive Your Gut

There’s a strong link between gut health and sleep quality. The gut produces key nutrients and hormones, including melatonin and serotonin, that are essential for sleep. If your gut is imbalanced, you may struggle to absorb important nutrients, which can affect your sleep.

Ways to support gut health for better sleep:

• Avoid eating within three hours of bedtime.
• Incorporate prebiotic foods like raw garlic, onions, and bananas into your diet.
• Chew each bite thoroughly and be mindful while eating.
• Focus on low-glycemic index (GI) foods to stabilize blood sugar levels.

Toxic Sleep Environment: Keep It Clean!

Your sleep environment can be filled with hidden toxins, from poor-quality bedding to electronic devices. These toxins can impact your sleep by raising your arousal level or triggering allergic reactions.

Tips for creating a sleep-friendly environment:

• Invest in an organic mattress and non-toxic bedding.
• Ensure good ventilation or use a HEPA air filter in your bedroom.
• Unplug electronics and turn off Wi-Fi to minimize distractions.

Better sleep doesn’t happen overnight, but small, consistent changes to your environment, routine, and mindset can lead to significant improvements in your sleep quality. At Tru Health, we help clients develop personalized strategies to achieve deep, restorative sleep and overall wellness. If you’d like personalized support to improve your sleep and health, book a Free Discovery Call with one of our Doctors and learn how we can help you.