In this episode we talk about the importance of sleep, how it impacts your health and hormones and how to improve your sleep.Tip or trick: So many people struggle to drink water so we talk about one of our FAVORITE products from Top Notch Nutrition - HYDRATE! Orange Mango is our fave! Interesting facts about sleep and link to our full blog.“Routinely sleeping less than six or seven hours a night demolishes your immune system, more than doubling your risk of cancer. Insufficient sleep is a key lifestyle factor determining whether or not you will develop Alzheimer’s disease.”Inadequate sleep – even moderate reductions for just one week – disrupts blood sugar levels so profoundly that you would be classified as pre-diabetic. Sleep disruption further contributes to all major psychiatric conditions, including depression, anxiety, and suicide.Too little sleep swells concentrations of a hormone that makes you feel hungry while suppressing a companion hormone that otherwise signals food satisfaction. Despite being full, you still want to eat more.“The shorter you sleep, the shorter your life span.”Best Sleep Hygiene Practices:Keep a schedule - our bodies love routine! With routine your body will know when to release calming hormones (melatonin) before bed and stimulating hormones in the morning.Keep alcohol and caffeine moderate (stop at 2p, caffeine sensitive, stop at 12p)Around 6/7pm make sure your cell phone is on nighttime mode, yellow light instead of blue light.Dim lights in the house, wear blue light blockers if watching TV/working on computer30 min before bed, remove all inputs! All inputs are stimulating our brain and we need to get into a relaxed state. Nighttime routine:Drink CALM (I take it anytime after 6p) or sleepytime teaDo your normal personal hygiene practice (brush teeth, wash face, lotion up for young looking skin), maybe even take a warm shower before bed.Get in bed, do a brain dump, read, lay and breathe in silence, or journal - a relaxing habit to help you calm your brain.Sleep Environment:Essential oil diffuserWhite noise machineSalt lampLight blocking curtainsCool temp (60-68F)Alarm - sunrise simulator https://amzn.to/2PYh2yGJoin our newsletter here for more nutrition and lifestyle tips including recipes, mindset and fitness.Connect with us:Website lsn.fitInstagram @lsn.coach@lizromannutrition @beccachilcz_nutritionEmail: liz@lsn.fit or becca@lsn.fit