Sleep
One of the most important things we can do for our health and longevity.
Sleep Fundamentals
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What affects sleep?
There are so many things that affect our ability to sleep — stress, alcohol, food, exercise, hormones. — the list goes on. Learn why these things affect our sleep and how to get back on track.
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The Science of Sleep
What happens when you’re sleeping? Why is it important to get a good night’s sleep? Understand the health impact of not getting enough sleep on your entire body.
Learn from some of our favorite functional medicine experts — live your Best Life and Thrive
Dr. Peter Attia:
Huberman Lab:
What are the experts saying?
“Stop eating three hours before bedtime. Eating too close to bedtime can cause digestion issues, and digestion can raise your body temperature, which may disrupt your sleep.”
“Keep your bedroom cool. For best sleep quality keep your room between 65 and. 68 degrees.”
— Peter Attia
“Avoid screens for one to two hours before bed. Put your phone in airplane mode and wear blue light-blocking glasses, to support your body’s natural circadian rhythm.”
“Reduce alcohol consumption. Alcohol, even small amounts can impact sleep quality”
— Mark Hyman
“Get Natural Sunlight. Getting sunlight exposure within 30 to 60 minutes of waking up and again before sunset helps set your circadian rhythm.”
“Have regular wakeup and bedtime hours. Keep a consistent sleep schedule by waking up and going to bed around the same time everyday.”
— Andrew Huberman
Wellness with Joelle
Drawing upon 35 years of experience blending supplements and herbs with a deep understanding of Chinese Medicine and acupuncture, Joelle formulates personalized protocols tailored to your specific needs.
How to solve chronic sleep problems
Supplements that can improve your sleep.
Habits to help you sleep.
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By concentrating on your breath, you can reduce your anxiety and release tension and stress.
Try one of these techniques for a good night's sleep — do them anytime during the day or right before you go to sleep.
4-7-8 Breathing
Close your mouth. Breathe in through your nose while counting to 4.
Hold your breath and count to 7.
Breathe out through your mouth and count to 8.
The ratio of 4:7:8 is important, but if you can’t hold your breath for the full count, just count faster.
Belly Breathing
This is a good one to do lying down. (You can bend your knees or use pillows if you want too, just get comfortable.)
Put one hand on your upper chest near your heart and your other hand on your stomach.
Breathe in through your nose. Concentrate on your breathing and draw the breath down to your stomach. The hand on your stomach will rise with your breath. Your chest should remain still.
Slowly exhale. Your stomach should fall back down. Your hand on your upper chest should remain still.
This is a great practice to do for 5 to 10 minutes at a time.
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Exercise is one of the most important things we can do for our body — and a good night's sleep.
The level of chemicals in the brain, such as serotonin, stress hormones, and endorphins, change when you exercise. Regular exercise helps you sleep better. Good sleep helps you manage your mood
Exercise also helps regulate your body temperature and your circadian rhythm (when you wake up and when you fall asleep).
Quite simply move your body! in whatever way you enjoy. Walk, Yoga, HIT, Spin - your body will love you for it.
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Did you know that what and when you eat affects your sleep?
Eat too late and your body is busy digesting. DONT have a heavy meal three hours before bed
Eat too early and your body wakes up hungry in the middle of the night. DO eat a small snack of protein and fat
Protein and fats help you stay asleep.
AVOID sugar, caffeine and carbs too close to bedtime
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Create the right bedtime routine and perfect atmosphere.
THE ROUTINE
Decide on a bedtime and make a routine of getting ready for bed at least 30 minutes before. This is the sign for your brain that it's time to wind down.
Your routine should include getting off screens (or at a minimum using blue light glasses).
Then do what relaxes you — meditate, read, take a warm bath, have a cup of herbal tea. write your to-do list for tomorrow, say a prayer, or start a gratitude practice.
THE BEDROOM
Transform your bedroom into a sleep oasis. Make it cool, dark, and quiet.
The perfect sleep temperature is somewhere between 65 to 68 degrees Fahrenheit.
Keep electronics out of your room if possible. At a minimum, put them in silent or airplane mode.
Blackout shades, eye masks and even dark paint help to make your room as dark as possible.
Learn more about these products.
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Nervagesic contains California Poppy, Jamaican Dogwood and Corydalis yanhusuo to provide relaxation and nervous system support.*
These herbs have been traditionally used in herbal preparations to:
Provide nervous system support during occasional nervous system discomfort*
Provide relief from occasional sleeplessness*
Promote relaxation of the muscles and enhance the ability to relax during the night*
Ease the effects of temporary nervous stress*
*It's important to talk with a healthcare provider who can advise you on the appropriate amount for you and if it's safe to take with your other medications and supplements.
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Ashwagandha Forte is an herbal supplement that contains Ashwagandha root used traditionally as a rejuvenating tonic for stress, immune system, and cognition support.*
It is traditionally used in Ayurvedic herbal preparations:
As a rejuvenative tonic to support the body’s natural immune system*
To support general well-being after challenge*
To support healthy cognition, learning and memory*
As a nervous system relaxant that calms the mind and soothes the nerves*
*It's important to talk with a healthcare provider who can advise you on the appropriate amount for you and if it's safe to take with your other medications and supplements.
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Valerian Complex is a supplement promoting sleep and relaxation that contains Valerian root, Passion Flower and Jujube seed.*
These herbs have been traditionally used in herbal preparations to:
Relieve mild nervous tension*
Obtain relief from occasional sleeplessness*
Promote relaxation*
Ease the effects of temporary or occasional stress*
*It's important to talk with a healthcare provider who can advise you on the appropriate amount for you and if it's safe to take with your other medications and supplements.
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Ashwagandha regulates the body's stress response, helping to promote sleep by relaxing you.
Ashwagandha Complex contains adaptogenic herbs and compounds used for stress support.*
*It's important to talk with a healthcare provider who can advise you on the appropriate amount for you and if it's safe to take with your other medications and supplements.