Episode Details

Routine is an important component of creating healthy habits, but around the holidays, it can be tempting to throw your routines out the window. Having strong sleep hygiene year-round can help lower inflammation, fight off diseases, and help you enjoy your holiday celebrations with your loved ones.

On this episode of The Model Health Show, you’re going to hear five science-backed strategies to improve your sleep quality and have a silent night this holiday season. We’re going to discuss the statistics around sleep deprivation and a multitude of health conditions. You’ll also learn about how things like sugar, light exposure, and nutrient intake can impact your sleep quality.

A good night’s sleep is one of the best gifts you can give yourself. I hope this episode encourages you to have a happy, healthy, and well-rested holiday season. So click play, listen in, and enjoy these tips on how to have a silent night!

In this episode you’ll discover:

• How many Americans are sleep deprived.
• The connection between sleep deprivation and insulin resistance.
• How insulin resistance contributes to the leading causes of death.
• Why added sugar consumption in the evening can disturb your sleep.
• How blood sugar spikes can impact REM sleep.
• The best way to enjoy Christmas sweets.
• How fruit differs from processed sugar.
• The link between laughter and melatonin production.
• How laughing can reduce stress hormones.
• Which medicinal mushroom can improve sleep quality.
• How reishi affects your immune system.
• The way light exposure can disturb your sleep cycles.
• How circadian clocks in your body work.
• The importance of creating a screen curfew.
• What roles melatonin plays in the body.
• How tryptophan impacts sleep.
• Real food sources of tryptophan.
• The best foods ways to get more magnesium in your diet.

Items mentioned in this episode include:

• Levels.link/model -- Join today and get 2 free months with a one-year membership!
• Foursigmatic.com/model -- Get an exclusive discount on your daily health elixirs!
• PaleoValley.com/model -- Use code MODEL for 15% off!

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This episode is brought to you by Levels. When we're consuming something that is higher in sugar closer to bedtime, we can of course get a sugar spike and we might even be so tired, we end up going to sleep a little bit later, maybe even an hour or two later, but we can drop into hypoglycemia during our sleep, so we get this sugar spike and then our blood sugar can go way too low while we're sleeping, we might not consciously wake up, but i