Dr. Brett Osborn was recently quoted in a Fox News article about how you can improve your sleep by optimizing 6 biomarkers.
"Various factors can affect sleep," said Dr. Osborn, in an interview with Fox News Digital. "Some of them, biomarkers, can be measured with simple laboratory tests. Optimizing these markers may improve not only your sleep quality, but also your overall health."
Here's a breakdown of the key biomarkers and strategies to optimize them for better sleep:
- Vitamin D: Adequate levels of vitamin D contribute to improved sleep quality by facilitating quicker sleep onset and prolonging sleep duration. To optimize levels, experts recommend sunlight exposure, consumption of vitamin D-rich foods, and supplementation with vitamin K2 for vascular health.
- Magnesium: This mineral plays a crucial role in activating the parasympathetic nervous system, promoting relaxation essential for quality sleep. Including magnesium-rich foods in your diet and considering supplementation can help maintain optimal levels.
- Cortisol: Cortisol levels, influenced by stress, exhibit a natural rhythm throughout the day, peaking in the morning and declining at night. Disrupted cortisol levels can lead to fragmented sleep.
[READ MORE: These 5 Steps Can Help You Build a Better Body - Dr. Osborn Interviewed by Fox News]
4. Testosterone: Adequate sleep duration is associated with higher testosterone levels, vital for muscle repair and overall recovery during sleep. Regular exercise, a balanced diet containing healthy fats, and monitoring related biomarkers like magnesium and vitamin D are recommended for maintaining optimal testosterone levels.
5. Blood Glucose and HbA1C: Imbalanced blood sugar levels can interfere with sleep quality, emphasizing the need for mindful meal timing and composition to stabilize glucose levels before bedtime. Metformin may be considered for better glycemic control in some cases.
6. hsCRP (High-sensitivity C-reactive protein): Elevated levels of this marker are linked to inflammation, which can be exacerbated by sleep deprivation. Consuming an anti-inflammatory diet rich in omega-3 and omega-9 fatty acids, along with regular physical activity and stress management, can help lower hsCRP levels and support overall health.
The full article by Melissa Rudy was published on FoxNews.com on March 11, 2024.
