Welcome to today’s Wellness MD podcast! In this episode Life coach JB and her sister Dr. Daniela Steyn discuss the science behind sleep. Sleep is the ultimate key to optimal health. Sleep influences every function in your body. It affects how your body processes food, how it regulates blood sugar, processes cognitive information and reduces inflammation. Optimizing your sleep is critical for optimal health. Getting enough good quality sleep at the right time can help you feel your best and be high functioning during the day.  A quick summary of the tips they discussed during this episode: Aim to get 7.5 hours of sleep, of which 10pm -2am is the most critical, so for many of us, it means going to bed earlier.Avoid screens, especially your phone, the hour or two before you go to bed. Ideally remove your phone from your nightstand so that is not the last thing you look at, at night. Try reading something positive or uplifting just before drifting off.Go outside for a walk or run first thing in the morning - or use a sunlight light if you live where there is no sun in the morning.Avoid caffeine in the afternoon.Meditate. even if it is 5 minutes a day.Create a bedtime routine, it can include lavender essential oil.Take 200mg magnesium biglycenate before bedtime.If you loved this podcast, please leave a review!  If you know someone, who complains about being tired or would love to improve their health, share this podcast episode with them. Until next week - happy sleeping! Join us on our journey towards health and happiness! Please subscribe to our podcast. It is free! We would LOVE to hear from you. Let us know what you think. If you enjoyed this podcast, please leave a review and refer this episode to your friends! *Legal Disclaimer: This podcast is intended for educational purposes only. For your individual medical advice, please contact your own Health Care provider. Never ignore medical advice because of something you have heard on this podcast. www.wellnessmdhealth.com For a video recording of this podcast on Youtube: WellnessMD Follow us on Instagram at WellnessMDHealth and JB_Ryan You can watch a video recording of this podcast on YouTube.