Good Sleep, Consistency, Resiliency, Routine Susan Morrison Good Sleep, Consistency, Resiliency, Routine Susan Morrison

CW Vol 2 Ed. 25 - Looking for Good Sleep? Consistency Creates Resiliency!

Just like any solid structure needs a strong foundation, your health depends on the quality of your rest. Sleep isn’t a luxury—it’s essential maintenance for your brain, body, and mood. But with today’s stress, screen time, and long work hours, good sleep can feel like a challenge. That’s where sleep hygiene comes in. On a recent episode of Dr. Mark Hyman’s podcast with Dr. Andy Galpin, we learn routine reinforces resilience.

“It’s not the act - it’s the pattern.”

Both Dr. Hyman and Dr. Andy Galpin emphasize that consistency, not complexity, defines a strong evening routine. It’s the pattern you follow every night—not just what you do—that signals to your body: Hey, it’s sleep time.

Why Routine is Powerful

  • Pattern > Perfection: Your brain learns context—dim lights, warm drink, slow breath = it’s bedtime.

  • Autonomic Reset: Regular routines shift you from “alert” to “repair” mode by lowering stress and heart rate variability (HRV) strain.

  • Data-Driven Tuning: Galpin encourages tracking your sleep metrics and HRV so you can fine-tune your pre-bed steps for maximum impact.

Your goal isn’t a perfect night—it’s a more adaptable, resilient system. With repeatable, data-informed habits, you're training your body to bounce back faster, no matter the shift, stress, or surprise tomorrow brings.

Sample Routine Toolbox

  • Light control — dim lights 1–2 hrs before bed (no screens or overhead lights), use salt lamps and low wattage bulbs.

  • Breathing reset — 3–5 minutes of box breathing or cyclic sighing.

  • Warm recovery — Epsom-lavender soak or warm shower.

  • Hydrating support — small glass of water or magnesium drink or supplements.

  • Mind unload — jot down lingering thoughts in a journal.

  • Gentle movement — 2–3 min of light stretching.

  • Cool sleep — dark, quiet room at ~60–67°F.

Build Your Pattern

  • Choose 3-4 Elements: Pick simple tasks, no pressure to do them all.

  • Repeat Nightly: Same order and timing, even on off-days.

  • Track Results: Note your sleep quality and next-day energy.

  • Tweak Weekly: Fine-tune timing or switch out tasks based on how you feel.

Working Nights? Consider These Adjustments

  • Use overhead light or a light therapy box early in your shift to wake up your system.

  • Eat your biggest meal at the start of your shift, not the end.

  • Keep snacks protein-heavy, low in sugar—think beef sticks, nuts, or hard-boiled eggs.

  • Wear sunglasses during your post-shift commute.

  • Anchor your routine by waking/sleeping at the same time every day, even on off days

  • Don’t rely on coffee, alcohol or energy drinks to shift your rhythm—they mask fatigue but don’t fix it.

  • Use blackout curtains or eye mask and a white noise machine when sleeping during the day.🌙 Wind Down with Intention

  • Keep screens off for 1 hour before bed

  • Try nasal breathing or light stretching

  • Use a calming sleep environment (cool, dark, quiet)

Quick Wins Checklist

  • “Wind‑Down Alarm”: Set a nightly reminder!

  • Gear Up Before Bed: Lay out what you need - Epsom salt, towel, notebook, magnesium. No scrambling.

  • Take a Breather: Try a short breathing drill—slow inhale, slower exhale—right as you hit the lights.

  • Sleeping at the same time every day, even on off days

  • Track What Matters: Use a sleep app or jot it down: Did you fall asleep faster? Wake up feeling better? Make adjustments as necessary.

View this Newsletter and a links to the podcast here!

Or, listen to Dr. Hyman’s and Dr. Galpin’s Conversation by clicking here!

6/18/2025

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Magnesium, Supplements, Food Is Medicine, Stress Reduction Susan Morrison Magnesium, Supplements, Food Is Medicine, Stress Reduction Susan Morrison

CW Vol 2 Ed. 22 - The Mineral You’re Missing: Why Magnesium Matters

For the job site, the office, and home—magnesium is a powerhouse nutrient you shouldn’t overlook. Whether you’re lifting rebar, managing logistics, or juggling work and family, magnesium plays a critical role in keeping your body and mind functioning at their best. Yet most Americans don’t get enough of it—and deficiency can quietly affect energy, sleep, focus, heart health and even mental health.

What Magnesium Does

Magnesium supports:

  • Muscle and nerve function (important for job performance and recovery),

  • Bone strength (especially critical in physical labor),

  • Heart rhythm and blood pressure,

  • Mood, stress response, and sleep; and

  • Cognitive clarity and memory.

Dr. Leigh Erin Connealy, a leading integrative physician, emphasizes magnesium’s essential role in mental wellness, immune strength, and disease prevention. She explains how it:

  • Regulates cortisol (your stress hormone),

  • Supports GABA, a neurotransmitter that calms the nervous system,

  • Fuels your cells with ATP, essential for brain energy,

  • Plays a role in cancer prevention by maintaining healthy cellular function and DNA repair.

She frequently recommends magnesium as part of a personalized wellness plan, especially for patients with anxiety, poor sleep, or high inflammation.

💧 Bath & Foot Soaks: Natural Stress Relief

Topical magnesium is a powerful and easy way to support relaxation. Dr. Connealy recommends magnesium baths or foot soaks as an effective method to absorb magnesium transdermally (through the skin), particularly for those dealing with stress, muscle fatigue or trouble sleeping.

Try This:

  • Bath: Add 1–2 cups of Epsom salt (magnesium sulfate) to warm water and soak for 20 minutes.

  • Foot Soak: Add ½ cup to a basin of warm water for a 15-minute calming ritual after a long day.

  • Magnesium Lotion: Products like Earthley’s Good Night Lotion combine magnesium chloride with soothing ingredients like shea butter and lavender to promote restful sleep and ease muscle tension—especially helpful for construction workers and busy people alike.

Types of Magnesium

And what they are best used for:

Magnesium Glycinate: Anxiety, sleep, muscle recovery. Gentle and calming—great for restful sleep and mental wellness.

Magnesium Citrate: Constipation, digestion. Can have a laxative effect.

Magnesium Malate: Fatigue, muscle pain, energy. Helps with chronic soreness or burnout.

Magnesium Threonate: Focus, memory, brain fog. Crosses blood-brain barrier—supports cognitive health.

Magnesium Sulfate (Epsom Salt): Baths & foot soaks. Absorbed through skin or muscle relaxation and stress relief.

Magnesium Chloride: Topical sprays, soaks or lotions. Absorbed through skin for muscle relaxation and stress relief

How much? Dr. Connealy typically recommends 400–700 mg/day of elemental magnesium, with up to 1,000 mg/day used therapeutically under supervision, especially for patients with cancer, adrenal fatigue, or chronic stress. Higher doses are often split into 2–3 servings to improve absorption and reduce side effects. Her guidelines reflect functional medicine practices and are generally higher than the standard NIH recommendations. Work with your healthcare provider to determine the right amount for your individual needs.

Quality Supplements Matter!

Not all supplements are created equal—some contain fillers, low-quality forms, or inaccurate labeling. That’s where Supp.co helps.

🔍 Supp.co is a science-based tool (currently in Beta) that lets you:

• Check brand purity and potency

• See if a product is third-party tested

• Access user reviews and research links

Try it at www.supp.co—it’s free during Beta testing, as of the date of publication of this Newsletter!

View this Newsletter and links to resources here!

Or use these links to learn more:

  • How does magnesium help prevent Cancer? Read this.

  • Great discussion between Dr. Connealy and JJ Virgin on nutritional principles! Listen here.

5/22/2025

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