Sleep Expert Share Top Tips for Improved Sleep Hygiene & Increased Longevity

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Welcome to another episode of the GBNO Show, where we teach you how to improve your health and quality of life through practical, real-world advice. With over 50 years of combined clinical experience, we’ve seen firsthand how critical sleep quality and sleep hygiene are for overall well-being. Sleep isn’t just about feeling rested-it’s foundational to everything from muscle recovery to joint health and even your metabolic function. Poor sleep can increase inflammation, elevate cortisol levels, and disrupt muscle repair, leading to joint pain, stiffness, and even long-term health problems like insulin resistance and obesity.
In today’s episode, we’re diving deep into the science of sleep and how it impacts your ability to move, feel, and live better. We’ll show you why sleep is essential for maintaining muscle mass, healing joint issues, and reducing inflammation. For athletes or those over 40 trying to maintain strength, sleep is where your body does the hard work of repairing and rebuilding muscles. Without proper sleep, protein synthesis decreases, making it harder to build and maintain muscle, while increasing your risk of injury.
Sleep also plays a major role in cognitive function, emotional regulation, and hormonal balance. A lack of sleep can disrupt your metabolism, leading to weight gain, insulin resistance, and chronic inflammation-all of which contribute to accelerated aging and a higher risk of diseases like diabetes and heart disease. We’ll explain how poor sleep elevates cortisol levels, which can further break down muscle tissue and intensify joint pain.
But it’s not just about the damage caused by sleep deprivation. We’ll also give you actionable tips on sleep hygiene to help you get the quality rest your body needs. From maintaining a consistent sleep schedule to creating a relaxing bedtime routine and optimizing your sleep environment, we’re covering all the strategies you can use to fall asleep faster and wake up feeling refreshed. Whether it's limiting screen time before bed, managing stress through relaxation techniques, or eating foods that support better sleep, these are steps anyone can take to improve their sleep quality and, in turn, their overall health.
We’ll also address how good sleep can support your immune system, reduce oxidative stress, and even increase your lifespan. For those of you dealing with chronic conditions like arthritis or fibromyalgia, we’ll explain how sleep impacts pain perception and inflammation, and what you can do to manage flare-ups by improving your sleep patterns.
At GBNO, our mission is to help you move better, feel better, and ultimately live better. And sleep is a huge part of that equation. By the end of this episode, you’ll have a deeper understanding of how sleep affects every aspect of your health, and practical tips you can implement tonight to start improving your sleep and your life. Let’s get started!