In this episode, we dive into the critical role of quality sleep for overall health and well-being:Lindsay explains the physiological importance of sleep, including how it supports brain function (learning, memory, and toxin removal), self-repair and growth (healing injuries, releasing growth hormones, and repairing heart and blood vessels), immune defense, and balancing hormones and blood sugar.Kelly discusses the concept of load versus capacity, emphasizing how recovery through sleep, diet, and stress management directly impacts our ability to meet life’s challenges effectively.Kym explores common sleep issues like trouble falling or staying asleep, nutraceuticals for better sleep, hormone balance, neurotransmitter testing, and practical bedtime routine tips to optimize rest.Get ready to transform your sleep habits and harness the restorative power of quality rest! Impact of too little sleep on your nutrition: Too little sleep disrupts hunger hormones, increases cravings for unhealthy foods, slows metabolism, and impairs decision-making, leading to overeating and poor food choices. It also impacts digestion, reduces energy for physical activity, and heightens stress, which can trigger emotional eating. Prioritizing good sleep supports better nutrition and overall health. Impact of too little sleep and your ability to manage stress: Too little sleep increases stress by raising cortisol levels, impairing emotional regulation, and amplifying your perception of challenges. It weakens coping abilities, makes everyday tasks feel overwhelming, and causes physical symptoms like tension and fatigue. Over time, this can lead to burnout and heightened anxiety. Prioritizing sleep helps regulate stress and improves resilience. Additional Resources & LinksCastor Oil Packs: Discover the benefits of at-home Castor Oil Packs for liver detox, improved bowel movements, hormone health, lymphatic drainage, and restorative sleep. Start with Queen of Thrones liver pack kits for a mess-free and easy-to-use option. Kits last 3–6 months and come with refillable organic cotton pads. Begin by using 1–2 times per week, ensuring you’re hydrated beforehand for optimal results. Packs are available for the liver, pelvic area, thyroid, and more.Shop here: Queen of Thrones Castor Oil Packs & SuppliesUse code KYMBERLYKLIMEK for 10% off!Professional-Grade Nutraceuticals for Sleep SupportYou can search for quality products through Dr. Kymberly Klimek’s professional-grade supplement account FULLSCRIPT at the following link: Dr. Kymberly Klimek - Fullscript and receive discounts on all orders!Magnesium GlycinateDose: 200–400 mg before bedBenefits: Promotes relaxation, calms the nervous system, and supports deeper sleep.MelatoninDose: 0.5–5 mg 30–60 minutes before bedBenefits: Regulates the sleep-wake cycle and helps with sleep onset, especially for jet lag or disrupted schedules.5-HTP (5-Hydroxytryptophan)Dose: 50–100 mg in the eveningBenefits: Supports serotonin production, which can promote relaxation and restful sleep.L-TheanineDose: 100–200 mg before bedBenefits: Encourages a calm state of mind by reducing anxiety and promoting relaxation.GABA (Gamma-Aminobutyric Acid)Dose: 100–300 mg before bedBenefits: Helps reduce overactive thoughts and promotes relaxation for falling asleep.AshwagandhaDose: 300–600 mg in the eveningBenefits: Adaptogen that reduces cortisol levels, easing stress and improving sleep quality.Phosphatidylserine (PS)Dose: 100–300 mg in the eveningBenefits: Lowers cortisol and supports relaxation, especially for stress-induced sleep issues.Valerian Root ExtractDose: 300–600 mg 30 minutes before bedBenefits: A natural sedative that supports relaxation and sleep onset.Note: Always consult with a healthcare professional before starting new supplements, especially if you are pregnant, nursing, or taking medications.Disclaimer: The recommendations discussed in these episodes are for informational purposes only and are not intended as medical advice. Always consult with a qualified healthcare professional before starting any new supplements, medications, etc. especially if you are pregnant, nursing, have a medical condition, or are taking other medications. Individual needs and responses may vary. These recommendations should not be used as a substitute for personalized medical care.
