Sleep Smarter in 5 Days:
Your Quick Start Guide to Rest
Join us on this 5-day guided detox which includes:
5 x 1-hour lessons
3 guided meditations
Day 1: Understanding the Foundations of Sleep and Circadian Rhythms
- Introduction to Sleep Physiology
- Overview of sleep stages: NREM, REM, and their roles in health
- The sleep-wake cycle and why it’s essential for restorative health
- The Circadian Rhythm Connection
- How the body’s internal clock influences sleep cycles
- The impact of light exposure and temperature on circadian rhythms
- Functional Medicine Approach to Sleep
- How functional medicine views sleep issues as multifactorial
- Introduction to tracking sleep quality: using apps, journals, or devices
- Practical Exercise: Setting a baseline – recording current sleep patterns, daily habits, and environmental factors
Day 2: The Role of Nutrition and Gut Health in Sleep
- Impact of Diet on Sleep Quality
- Blood sugar balance and its effect on sleep stability
- Foods to include for better sleep and those to avoid in the evening
- Gut Microbiome and Sleep
- How gut health impacts serotonin production and sleep quality
- Foods and probiotics that support gut health and melatonin synthesis
- Micronutrients Essential for Sleep
- Key vitamins and minerals that promote relaxation and support sleep (e.g., magnesium, B6, zinc)
- Practical Exercise: Preparing a sleep-supportive nutrition plan for the week, focusing on balanced meals and gut-friendly foods
Day 3: Hormones and Sleep – Finding Balance
The Role of Melatonin and Cortisol
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- How melatonin and cortisol interact to regulate the sleep-wake cycle
- Factors that disrupt hormonal balance, such as stress and irregular sleep schedules
- Balancing Other Key Hormones for Better Sleep
- Role of insulin, thyroid hormones, and sex hormones (e.g., estrogen, testosterone) in sleep quality
- Supporting Hormone Health with Functional Medicine
- Natural ways to balance cortisol, including adaptogens and lifestyle changes
- How diet and stress management impact hormone regulation
- Practical Exercise: Implementing a relaxation routine (such as yoga, breathing exercises, or journaling) to reduce cortisol before bed
Day 4: Detoxification and Environmental Factors Affecting Sleep
- Understanding Detoxification Cycles
- How the body’s natural detoxification process occurs during sleep, especially in the liver and brain (glymphatic system)
- Toxins and Sleep Disruption
- Common environmental toxins that interfere with sleep (e.g., heavy metals, pollutants)
- Role of clean, toxin-free sleep environments in promoting restful sleep
- Functional Medicine Detox Practices for Better Sleep
- Simple detox strategies to improve liver health, like hydration, fiber-rich foods, and gentle movement
- Practical Exercise: Detoxifying the sleep environment (e.g., minimizing EMF, using air purifiers, and removing sleep disruptors)
Day 5: Lifestyle Modifications and the Role of Mind-Body Practices
- The Importance of Consistent Routines
- Why going to bed and waking up at the same time improves sleep quality
- Role of morning sunlight and evening wind-down routines
- Physical Activity and Sleep
- How exercise supports better sleep and when to avoid it for optimal rest
- Mind-Body Practices for Better Sleep
- Guided meditation, mindfulness, and breathing techniques to reduce stress
- Journaling and cognitive behavioral strategies to manage nighttime anxiety
- Practical Exercise: Creating a personalized nightly routine incorporating light exposure management, stretching, and mindfulness