{"id":1178,"date":"2023-04-14T01:10:52","date_gmt":"2023-04-14T01:10:52","guid":{"rendered":"https:\/\/wellbeings.nz\/?p=1178"},"modified":"2023-05-05T04:10:47","modified_gmt":"2023-05-05T04:10:47","slug":"the-small-changes-that-can-make-a-big-difference-to-your-sleep","status":"publish","type":"post","link":"https:\/\/wellbeings.nz\/the-small-changes-that-can-make-a-big-difference-to-your-sleep\/","title":{"rendered":"The small changes that can make a big difference to your sleep"},"content":{"rendered":"\n<h3 class=\"wp-block-heading\">When New York-based sleep expert Frank Lipman is assessing a new patient, he\u2019ll typically start at the gut.<\/h3>\n\n\n\n<p>\u201cThere\u2019s a huge connection between what\u2019s going on in the gut&#8230; and sleep,\u201d Lipman says, particularly the part the gut plays in generating neurochemicals vital to your wider wellbeing. Whether they realise it or not, the poor gut health he sees in many of his patients is manifesting in equally poor sleep.<\/p>\n\n\n\n<p>So assessing gut health and diet is the \u201clow hanging fruit\u201d he\u2019ll go for first with his sleep-deprived patients, as he tells the <a href=\"https:\/\/open.spotify.com\/episode\/3io4t0ACDUseRk87n7t9fm?si=fyBGVtg0TEyE1mf7C9DYjQ\">sixth episode of Dominic Bowden\u2019s WellBeings podcast<\/a>.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"The small changes that can make a big difference to your sleep\" width=\"696\" height=\"392\" data-src=\"https:\/\/www.youtube.com\/embed\/p_inefi7rYU?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" class=\"lazyload\" data-load-mode=\"1\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>He targets the usual suspects. Get rid of sugars, gluten, factory-farmed meat, heavily processed foods. Don\u2019t accept that constipation, reflux or bloating are just part of life as we age, and don\u2019t try to mask those with pills.<\/p>\n\n\n\n<p>Work through the lifestyle or dietary factors likely contributing to that permanent sense of an unsettled digestive system and Lipman is confident that whether you expect it or not, your sleep will show marked improvement.<\/p>\n\n\n\n<p>He sees sleep as at the core of a healthy life, but also sees modern lifestyles as punishing on the things that contribute to a good night\u2019s sleep. Besides unhealthy diets, he points to our polluted environment, anxiety and stress levels, and simply not keeping in tune with the simple rhythms that healthy sleep patterns follow.<\/p>\n\n\n\n<p>\u201cMore and more research is coming out, but what we know now is bad sleep over time can lead to heart disease, diabetes, obesity, Alzheimer\u2019s \u2013 most chronic diseases that most of us are scared of in this day and age, sleep can actually be a factor in or be a cause of,\u201d he tells WellBeings.<\/p>\n\n\n\n<p>The better news is that tackling poor sleep can actually be pretty simple and the benefits of improving it can be far-reaching. He advocates sleep as one of the most effective anti-ageing weapons available to us.<\/p>\n\n\n\n<p>He casts the importance of sleep against a human\u2019s place in the \u201cmacrocosm\u201d. We exist in a world where the primary rhythms are light and dark, day and night; so the equivalent rhythms in the human body are awake and asleep, he says.<\/p>\n\n\n\n<p>\u201cSleep is your primary rhythm&#8230; If we\u2019re not regimented, not sticking to this regular rhythm, it\u2019s going to affect your sleep in a negative way.\u201d<\/p>\n\n\n\n<p>Tips he offers to get our bodies better in tune with those rhythms, and to help counter the pressures of daily life that can make sleep feel like a chore rather than relaxation, may be familiar or even seem obvious.<\/p>\n\n\n\n<p>But the fact that so many of us struggle to sleep suggests that we\u2019ve lost sight of how our bodies are designed to function, whether through keeping our gut in good order or building steady, reliable habits around when we hit the hay.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Frank Lipman\u2019s tips for a better night\u2019s sleep<\/strong><\/h3>\n\n\n\n<ul>\n<li>Aim to go to sleep around the same time, consistently. It doesn\u2019t matter if you go to sleep early or late (so long as you balance that out with your wake-up time), but train your body to prepare itself for sleep based on a daily rhythm.<\/li>\n\n\n\n<li>Prepare yourself for retiring by slowing your activity, at least half an hour before bedtime. Lipman\u2019s personal preference is relaxing music, ideally with a beat of around 60bpm \u2013 he recommends reggae, specifically Bob Marley.<\/li>\n\n\n\n<li>Get natural light during the day, and avoid too much artificial light at night. Dim the lights if you can during the hour or so before you plan to sleep. Then when you go to bed, avoid any light leakage into your room. Darkness is needed for your body to produce the melatonin hormone which makes you tired; messing with the dark will mess with the hormonal process.<\/li>\n\n\n\n<li>Besides keeping the room dark, keep it cool \u2013 below 20 degrees Celsius. The temperature is also important to melatonin production.<\/li>\n\n\n\n<li>When you wake up, get some early morning light. Again, it\u2019s all about getting your body in tune with the world\u2019s natural rhythms.<\/li>\n\n\n\n<li>Consider your wider lifestyle, particularly if you\u2019re stressed or anxious \u2013 both great sleep killers. Regular exercise is essential, and Lipman swears by meditation which he says delivers \u201cthe exact opposite\u201d physiological effects to stress.<\/li>\n<\/ul>\n\n\n\n<p><a href=\"https:\/\/open.spotify.com\/show\/1ry9YQZPOPMcEgteDMtAc7?si=5de48df3aa2b4588\">Listen and subscribe to Dominic Bowden\u2019s WellBeings podcast.<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>When New York-based sleep expert Frank Lipman is assessing a new patient, he\u2019ll typically start at the gut. \u201cThere\u2019s a huge connection between what\u2019s going on in the gut&#8230; and sleep,\u201d Lipman says, particularly the part the gut plays in generating neurochemicals vital to your wider wellbeing. Whether they realise it or not, the poor [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":1242,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[2,34],"tags":[],"aioseo_notices":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>The small changes that can make a big difference to your sleep - wellbeings.nz<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/wellbeings.nz\/the-small-changes-that-can-make-a-big-difference-to-your-sleep\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"The small changes that can make a big difference to your sleep - wellbeings.nz\" \/>\n<meta property=\"og:description\" content=\"When New York-based sleep expert Frank Lipman is assessing a new patient, he\u2019ll typically start at the gut. \u201cThere\u2019s a huge connection between what\u2019s going on in the gut&#8230; and sleep,\u201d Lipman says, particularly the part the gut plays in generating neurochemicals vital to your wider wellbeing. 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