Circadian Rhythms-Transformation TV-Episode #024

To learn more about sleep deprivation causes and treatments, check out

You may have heard the term circadian rhythms before. In this video, I will try to demystify sleep patterns and give you action steps for a better, healthier night's sleep!

Sleep:

-The average person should get 8-10 hours of sleep each night.

-A recent research study found that getting less than 7 hours of sleep per night increases one’s chance of getting a cold or flu by 300%.

Factors that interfere with sleep patterns:

1. Vitamin/Mineral deficiency can cause sleep deprivation

a. Magnesium

-If you are having trouble sleeping, you may want to supplement with a calcium and magnesium combination.

-300-500 mg/day of Magnesium can help promote sleep quality.

2. Vitamin D

-Helps balance hormones to promote sleep

3. Omega-3 Fats

-Helps balance hormones to promote sleep

Exercise:

-Exercising as little as 10-20 minutes per day can help promote sleep quality.

-During sleep and exercise, the body balances hormones.

-The body produces the hormone serotonin during exercise.

Additional Tips to Improve Sleep Quality:

1. Sleep in a cold environment.

Circadian Rhythms:

-Circadian rhythm is based on light and dark.

-The light that floods into the body goes first through the retina and then into the hypothalamus.

-The hypothalamus sends signals to the pineal gland in the brain to produce melatonin.

-Melatonin is known as the “sleep hormone.”

-The body develops rhythmic habits.

-Ideally, it is best to follow a sleeping pattern according to the sun — go to bed around 9 or 10 PM each night and wake up around 6 AM.

-A recent study showed that students who get sunlight early in the day experience improved mood and better focus.

Full spectrum lights, which are white or blue, give off a lighting closer to that of the sun, which helps to improve circadian rhythms. To learn more, visit

-During sleep, melatonin levels should increase and cortisol levels should decrease.

-Melatonin is known as the “anti-aging hormone.”

-Cortisol is known as the “aging hormone.”

-Stress increases cortisol levels, which causes melatonin levels to decrease, inhibiting sleep quality.

-Reducing stress is a key factor in improving sleep quality.

-It is important to balance melatonin and cortisol levels throughout the day and at night.

-Build more joy and peace into your life and eliminate things that are causing stress.

-Taking a power nap for 15-40 minutes (ideally 30 minutes) increases productivity and energy levels.

-The individual organs also have circadian rhythms.

-The body detoxifies and balances hormones at certain times throughout the day.

-From 11PM-1AM, the liver and organs detoxify.

-From 4-6AM, hormones balance.

Action Steps:

1. Try to go to bed earlier and aim for at least 8 hours of sleep per night.

2. Sleeping from around 10PM-6AM is ideal.

3. Examine your life and identify how you can improve sleep quality.

-Try to eliminate stress factors and increase joy factors in your life.

4. Remember that sleep is a massively important aspect of health.

For more tips on how to improve sleep quality, visitand

*This content is strictly the opinion of Dr. Josh Axe, and is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of medical advice or treatment from a personal physician. All viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither Dr. Axe nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement or lifestyle program.