Your Brain Needs This
As you read these words, your brain is working overtime processing the information your eyes are seeing. But what if something was distracting your mind from fully absorbing the information?
Perhaps an attention deficit that’s caused you to read this sentence twice. Or a case of brain fog clouding your concentration.
Some people experience minor short-term memory lapses now and again; did you already forget what you just read?
Don’t worry. The high amount of information our mind processes daily can overwhelm the brain, causing it to malfunction and slip up in ways.
Noticing these occurrences can be frustrating, particularly if they impact your work, relationships, or safety. Noticing these moments is what it takes to get you on track to never glitching again.
When you’ve finished reading that last paragraph for the second or third time and finally remember what the first sentence says, it’s time to focus on how much sleep and water you give your body every 24 hours.
It might sound cliche but, when was the last time you drank eight glasses of water and gave yourself eight hours of rest?
What are the health benefits of Sleep?
Sleep and hydration are needed in life to stay healthy and, well, alive. These two necessities are our responsibility to manage safely, though more than one-third of the American population doesn’t give themselves enough shut-eye.
Why Do We Need Sleep?
Sleep is essential for the brain to perform correctly. When we sleep, our brain consolidates new memories and filters out any nonsense or pollution from that day.
Sleep strengthens neural connections and rebuilds broken tissues.
Because we sleep so often when we are adolescents, it’s believed (and studied) that it promotes the growth and maturity of the brain.
On top of that, everyone knows if we don’t sleep enough, our emotions and hormones are like a roller-coaster ready to derail.
With that said, you could imagine the consequences of not sleeping enough. To a minor degree, after a rough night’s sleep, you might experience brain fog and clouded judgment, along with a sore body or a headache.
When you go to remember the previous day or what you’re about to do, it might take you a while to remember.
Little things might irritate you, like stubbing your toe (you’re uncoordinated because you’re tired. It’s okay). These are minor inconveniences everyone will experience with lack of sleep.
This is due to the prefrontal cortex being particularly susceptible to sleep deprivation. There are vital consequences to not receiving enough shut-eye as well, most concerning is neurodegenerative diseases.
Sleep deprivation accelerates the progress of Alzheimer’s disease and Parkinson’s disease, the required connections and regenerating of neuro pathways aren’t met when the amount of sleep isn’t fulfilled.
Prolonged sleep deprivation while affected by these conditions will eventually lead to dementia. Insufficient sleep has also led to inflammation of the brain, raising the chances of depression, MS, or stroke.
There may be underlying reasons you are lying in bed unable to sleep. One prominent reason people have trouble sleeping at night is the built-up energy that isn’t released during the day.
An easy exercise or stretch routine right before sleep will help release that pent-up energy; we will talk more about that later.
Why Do We Need Water?
Your body is 60-80% water and your body uses a significant amount of that water every day, without replenishment of that water you would shrivel up and… you know.
Water, at a noticeable level, keeps your skin and lips moist, your cheeks flush, and your eyes clear. Most importantly, water helps keep your brain sharp and hydrated.
Just like your body, your brain is 80% water and needs rehydrating. When you’re dehydrated you might experience headaches, migraines, mood changes, lack of physical performance, short-term memory lapses, and a slow reaction time.
Since the amount of water you drink is in your control, if dehydration is sustained it is called Voluntary Dehydration; an unnecessary severe health risk leading to stroke, Alzheimer’s, Parkinson’s, or dementia.
To meet your daily quota of water intake, a man needs to fill up with 2900ml and a woman needs to replenish with 2200ml of non-alcoholic, non-caffeinated, non-sugar-based drinks, soups, and foods.
Luckily, the average daily food intake helps us meet 1000ml of hydration power. But for the other 1200ml+, you’re stuck drinking boring old water…
How to Rebuild Your Brain
Do This Before Bed
Exercises or stretching before bed have been proven to provide a better night’s sleep for the one who dares to exert themselves. Try these not-so-strenuous exercises before bed every night:
1. High reach with side bends
2. Forward bend
3. Torso rotation
4. Elbow to elbow
5. Shoulder roll
6. Knee circles
7. Hip circles
8. Repeat x 3
30-60 seconds per move 1. 30 minute fast pace walk
You can make a Lemon Balm tea (the taste is not amazing), an infused oil, a syrup, salve, or tincture. I personally make my own Lemon Balm tincture at home, so I can add it to any other herbal tea I’m drinking, or just take a few drops when needed.
My daughter doesn’t have the time to prepare it at home, but thankfully she found this professional apothecary that provides 100% organic and non-GMO Lemon Balm Tincture. Check it out!
Don’t Do This Before Bed
No matter how much you try to fall asleep and what supplements you take, their effect can be negated if you don’t have a consistent nightly routine, your room is not comfortable enough and your eating and sleeping schedule is not regular.
I discovered a range of simple, step-by-step sleep hygiene practices that noticeably improved my sleep from the very first night. I even shared these tips with my friends, and they’re now enjoying the benefits too. I learned it all from this guide!
Put This In Your Water
Water, to some, is an absolutely boring refreshment and oftentimes isn’t refreshing, tasty, or hydrating. The salt content and the hardness of certain sources can be hard to swallow.
Luckily, below are ways to make your water more hydrating and more refreshing. Adding these fruits, herbs, and veggies to your ice water will make you chug back all eight glasses every day.
If your health allows it, carbonated water is a great substitute for certain recipes when you just can’t get your water down.
These recipes are for all different taste pallets and personal preferences, so you should have no excuse to be Voluntarily Dehydrated!
The infused water recipes below address issues at a smaller scale than the more concentrated remedies. The most powerful natural sedatives I stockpile are based on Cordyceps, Lemon Balm, Lion’s Mane and Reishi (Ganoderma).
This complex has been extensively researched by renowned and trusted herbalists. It is designed to protect your brain from aging, cognitive decline, and impaired brain cell regeneration. You can make it yourself at home, or you can get it from here!
Infused Water Recipes
Ginger Beets Water
Ginger Beets WaterIngredients
● 250ml of cold water
● Lemon Balm Tincture
● 2 large ice cubes
● 1 tablespoon of grated beet
● ½ a tablespoon of grated ginger
Passionate Dragon Water
Ingredients
● 250ml of cold water
● Valerian – Passionflower Tincture
● 2 large ice cubes
● ½ of a passionfruit
● ½ of a dragon fruit, diced
Mojito Water
Mojito WaterIngredients
● 250ml of cold water
● Anti-Anxiety & Stress Tincture
● 2 large ice cubes
● ½ cup of mint leaves
● ½ a lime, sliced and quartered
Note: If you don’t enjoy pulp in your drinks, feel free to use a water infuser rather than adding it directly to your glass of water.
Other well-known remedies to help you fall asleep faster and actually get the rest you need over the night are Valerian Root, Hops, Chamomile, and Passionflower.
If you can’t put your hand on those easily, you can get them all as an already-made tincture from here. People call it ‘Nature’s Valium’. I used it, and others used it and confirmed it’s better than sleeping pills:
Instructions
1. Add your ingredients, not including water, to a glass over ice
2. Pour water or carbonated water over the ingredients and ice.
3. Stir, drink, enjoy!
Can’t wait to try this! Especially the one with the ginger and beets, my favorite combination! This fall has been a struggle to stay hydrated with the cold weather. I will probably drink this concoction closer to room temperature.