Improve Your Sleep Naturally

3 Natural Ways To Get Better Sleep Now

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In past blogs, we have covered in detail tons of herbs, foods, and supplements that may help manage symptoms of HPV – all things wellness, from juicing, to a healthy diet, to vitamins and natural supplements for HPV.

The best approach to treat HPV naturally also includes taking a good look at your lifestyle, so our topic this month is the importance of sleep.

Eating a diet high in fruits and vegetables and exercising regularly are incredibly important steps towards improving your overall health.In addition to these two steps, getting enough restful sleep is one of the most important things that you can do for your health.

Sleep is one of the primary ways to look and feel your best, as your body works hard to heal and rest during in order to keep functioning optimally when you are awake and busy! However, reports show that upwards of 70% of women are sleep deprived.

It is during sleep that your body’s natural healing ability kicks in and you heal and repair on a cellular level.

Your immune system revitalizes, hormones and metabolism balance, and repair of your systems happens during those (ideally) 8 to 9 hours of sleep.

We’ve checked in with some of our favourite journals, blogs, and online publications to get recommendations on better sleep.

Here are our top 3 recommendations to get that full night’s rest your body is craving:

Eat a Nutrient-dense Evening Meal:

According to McKel Hill, RDN the night time routine really starts with dinner and nourishing your body with healthy food.

“Most of my dinners are warm, cooked foods like a vegetable stir-fry with high-quality protein (tempeh, fish, eggs, lentils, etc.), curry with rice or potatoes, Nourish Bowls with roasted or steamed vegetables, or stews and soups. This is just personal preference, but the goal is to make food that not only nourishes you, but also makes you feel good!”

– McKel Hill, RD

Nutrient-Rich Evening Meal
An evening meal rich in nutrients is a sure-fire way to improve your chances of having a good night

Stop Smoking:

Lisa Shives MD, a Sleep Expert and founder of Northshore Sleep Medicine, cites another reason why you should stop smoking now:

“Nicotine is a stimulant, so it prevents you from falling asleep. Plus, many smokers experience withdrawal pangs at night. Smokers are 4 times more likely not to feel as well rested after a night’s sleep than nonsmokers, studies show, and smoking exacerbates sleep apnea and other breathing disorders, which can also stop you from getting a good night’s rest.”

  • Dr. Lisa Shives, MD

Smoking has also been linked to decreased immune functioning and persistence of HPV infections.

Check up on your Melatonin

Melatonin is a powerful hormone best known for regulating circadian rhythms, your internal 24-hour clock. It is secreted by the pineal gland in the brain at night while you sleep. Insufficient rest and sub-optimal sleeping conditions interfere with the brain’s production of melatonin – the melatonin that your body actually needs to fall asleep!

Melatonin and Diabetes

In an article published in JAMA, researchers found an association between low levels of melatonin and an increased risk of developing Type 2 Diabetes. In addition to increasing the risk of developing heart disease and stroke, having Type 2 Diabetes may also be a contributing factor in poor cervical cancer prognosis.

This new information sheds light on the importance of consistent rest on overall health and well-being.

Papillex works hand-in-hand with your healthy lifestyle. This is the reason why it’s so important to get adequate sleep, 7 to 8 hours nightly, and to make sleep hygiene an integral part of your healthy lifestyle.

These 3 sleep hygiene tips are the cherry on top to perfecting your sleep:

  • No electronics and/or screens 1 hour before bed. This includes TV, phone, computer, tablets. If it’s necessary to use your screen before bed, try using a blue light filter to minimize the effect on your sleep. Listen to a podcast or read a book instead!
  • Build a bedtime routine. This can include meditation, drinking tea, skincare, stretching, or anything else that helps you wind down for the night.
  • Sleep in a completely dark, slightly colder room. Any light can prevent your pineal gland from releasing melatonin!

With these improvements in your lifestyle, combined with Papillex, your body will function at its best to boost your immune system and tackle HPV naturally!


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