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
CW Vol 2 Ed. 24 - 🧠 Why One Nerve Might Be the Key to Better Sleep, Less Stress, and Long-Term Health
When you think of improving your health, you might focus on diet, exercise, or hydration. But there's an unsung hero quietly influencing everything from your mood to digestion and even how well you recover from stress: the vagus nerve. This week, we’re highlighting insights from Dr. Navaz Habib, a functional medicine expert and author of Upgrade Your Vagus Nerve, who recently appeared on The Dhru Purohit Show to explain how this nerve could be the missing piece in your wellness puzzle.
🔍 What is the Vagus Nerve?
The vagus nerve is the longest cranial nerve in your body, running from your brainstem to your gut. It’s a central player in the parasympathetic nervous system, a powerful communication superhighway between your brain and body that plays a major role in relaxation, digestion, and recovery. If your vagus nerve isn’t working well, you may feel burned out, anxious, inflamed, or stuck in “fight or flight” mode.
🚨 Signs Your Vagus Nerve Needs Attention
Dr. Habib identifies a few key warning signs:
Poor sleep quality or feeling unrested.
Bloating, indigestion or slow gut motility.
Anxiety, irritability, mood swings or brain fog.
Low energy or poor recovery from workouts.
🔧 What Disrupts It?
There are four types of stress that can overload your vagus nerve:
Physical (e.g., poor posture or injury)
Chemical (e.g., processed foods, toxins)
Emotional (e.g., chronic worry or grief)
Electromagnetic (e.g., too much screen time, poor sleep hygiene)
🛠️ How to Support Your Vagus Nerve
Here are a few simple ways to improve vagus nerve tone and reduce stress throughout the day:
☀️ Start with a Solid Morning Routine
Wake up at the same time each day
Get sunlight in your eyes within 30 minutes of waking
Avoid jumping into emails or social media first thing
🌙 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)
Daily Nervous System Support
Practice slow, deep breathing
Gargle aggressively, hum, or sing (yes, really!)
Try a short meditation or gratitude journal entry
⏱️ Use Wearables Wisely
Dr. Habib breaks down how to interpret wearable data like:
Heart Rate Variability (HRV) – Higher HRV = better vagal tone
Respiratory Rate – Irregular patterns may signal stress
Sleep Cycles – Deep, restorative sleep is essential for healing
Even if you don’t wear a tracker, you can still tune in to how you feel after different activities—especially sleep, food, and stress exposure.
🧰 The takeaway? You don’t need a full lifestyle overhaul to feel better. Start with just one routine—like consistent sleep or a few minutes of deep breathing—and build from there. Your vagus nerve (and your future self) will thank you.
View this Newsletter and links to resources here!
The links are also provided here:
“The vagus nerve helps us shift from ‘fight or flight’ into ‘rest and digest’—but only if we create space for it.”
— Dr. Navaz Habib on The Dhru Purohit Show. Click here to listen.
Learn How To Exercise Your Vagus Nerve to Lower Stress and Inflammation here or scan the QR code.
6/11/2025