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High-Quality Sleep: The Key to Better Health

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High-quality sleep is vital for everyone! Our sleep routines play a crucial role in our overall health and well-being. In recognition of
Better Sleep Month, we’re tackling the topic of high-quality sleep! We’ll explore the gut connection, the health issues that arise from poor sleep, and practical ways to improve our sleeping habits. 

A bed with white bedding sits in front of a white brick wall. Text overlay: Gut Health: The Sleep Connection

Did you know that your gut health can significantly impact your sleep quality? It's true! 

A healthy gut microbiome plays an essential role in regulating sleep patterns. The gut produces neurotransmitters like serotonin and melatonin, which are necessary for sleep. Serotonin helps stabilize mood and feelings of well-being, while melatonin controls your sleep-wake cycle.

When your gut is in tip-top shape, it effectively produces these neurotransmitters, promoting restful sleep. On the flip side, poor gut health can lead to imbalances that disrupt your sleep. For instance, an unhealthy gut can cause inflammation and stress, which interfere with your ability to fall and stay asleep. Additionally, the gut communicates with the brain through the gut-brain axis, influencing your stress levels and sleep quality.

Maintaining a balanced gut microbiome can help ensure that your body produces the right amounts of these sleep-promoting chemicals. This means more restful nights and more energetic, productive days. 

Fiber-rich foods and supplements like just better.® Prebiotic Fiber in your diet supports a healthy gut, paving the way for better sleep and overall well-being. 

So, take care of your gut, and it will take care of you—even while you sleep!

Understanding the factors that contribute to good sleep is essential, but it's also important to recognize the characteristics of both poor-quality and high-quality sleep, as well as their potential impacts on your health. 

The arms of a man holding a tablet while laying in a bed with white bedding. Text overlay: Sleep Quality

What is Poor-Quality Sleep?

Poor sleep, often characterized by insufficient duration, fragmented sleep patterns, or low-quality rest, can severely impact overall health and well-being. 

It involves difficulty falling asleep, staying asleep, or experiencing non-restorative sleep, where one wakes up feeling groggy and unrested. 

Stress, an inconsistent sleep schedule, unhealthy dietary habits, and environmental disturbances can contribute to poor sleep. 

Over time, poor sleep disrupts the body's natural circadian rhythms, leading to chronic sleep deprivation. 

The Consequences of Poor Sleep Quality

Poor sleep quality can lead to a multitude of health problems, including:

Obesity: Lack of sleep disrupts the hormones that regulate hunger, increasing the risk of obesity.

Diabetes: Insufficient sleep affects how the body processes glucose, increasing the risk of type 2 diabetes.

Cardiovascular Disease: Poor sleep is linked to high blood pressure, heart attacks, and stroke.

Mental Health Issues: Poor sleep quality contributes to anxiety, depression, and mood disorders.

Weakened Immune System: Lack of sleep impairs the immune system, making you more susceptible to bacterial infections and viruses.

What is High-Quality Sleep?

High-quality sleep is essential for rejuvenating both the body and mind. It is characterized by sufficient duration, uninterrupted continuity, and deep restorative phases. Achieving high-quality sleep involves falling asleep within 20 minutes, staying asleep throughout the night with minimal awakenings, and waking up feeling refreshed and alert.

During high-quality sleep, the sleep cycle, which includes REM (rapid eye movement) and non-REM stages, progresses smoothly. This allows the body to undergo critical processes such as cell repair, muscle growth, and memory consolidation.

To achieve high-quality sleep, it's important to create a conducive sleep environment, maintain a consistent sleep schedule, and adopt healthy lifestyle practices. High-quality sleep is the foundation of good health, enabling the body to function optimally and maintain emotional balance and mental clarity.  

A white bedroom with a window above the bed and houseplants. Text overlay: Benefits of High-Quality Sleep

The Health Benefits of High-Quality Sleep

High-quality sleep offers numerous health benefits:

Improved Cognitive Function: Being well-rested enhances memory, problem-solving skills, and creativity.

Better Mood: Quality sleep helps regulate emotions and reduces stress and irritability.

Healthy Weight Management: Proper sleep supports a healthy metabolism.

Stronger Immune System: Adequate sleep boosts the immune system, helping you fight off illnesses. 🦸🏻‍♀️

Heart Health: Good sleep supports heart health by reducing blood pressure and inflammation.

The Importance of Consulting Medical Professionals for Chronic Sleeplessness

If you are experiencing chronic sleeplessness, it is crucial to consult a medical professional. Persistent sleep issues can indicate underlying health conditions. A healthcare provider can help identify the root causes through evaluations and recommend appropriate treatments, which may include lifestyle changes, therapy, or medication. Addressing chronic sleeplessness with professional guidance is vital to improving sleep quality and overall health. 

While professional help is essential for chronic sleep issues, there are also practical steps everyone can take to enhance their sleep quality. By incorporating healthy sleep habits into your routine, you can significantly improve your overall well-being. 

A mostly white bedroom with a nightstand. Text overlay: Tips for High-Quality Sleep

Top 5 Tips for Achieving High-Quality Sleep

Here are five effective tips to help you achieve high-quality sleep and wake up feeling refreshed and energized:

Stick to a Schedule: Whenever possible, keep a predictable bedtime. 

Create a Relaxing Bedtime Routine: Wind down with calming activities like reading or taking a warm bath. 

Be Mindful of What You Eat: Avoid heavy meals, caffeine, and alcohol before bedtime. 

Create Your Dream Space: Make sure your bedroom is quiet and has a comfortable temperature, low-to-dark lighting, and appropriate bedding.

Screen Time Rules: Start a self-care rule to limit exposure to screens at least an hour before bed to avoid blue light, which can interfere with sleep.

🚨 Did you know? 🚨 Sleep disruption is often caused by a sudden blood sugar crash. 

JBB Tip: Try an evening herbal tea (see our list below) with a scoop or stick pack of just better.® Prebiotic Fiber. A cup of just better.® Fiber Tea helps stabilize blood sugar levels for more restful sleep. 😴 

A kitchen countertop with various cooking items and a bag of groceries on the righthand side. Text overlay: Sleep-Friendly Grocery List

Sleep-Friendly Grocery List 

Achieving high-quality sleep isn’t only about bedtime routines and sleep environments; what you eat also plays a significant role. 

Certain foods are known to promote better sleep by helping regulate the sleep-wake cycle, reduce stress, and prepare the body for restful slumber. 😴

Adding these sleep-friendly foods to your shopping list can help you wake up feeling refreshed. 

Here’s a curated grocery list with items that support high-quality sleep.

  • Almonds: Rich in magnesium, which promotes sleep. 
  • Walnuts: Contain melatonin and healthy fats.
  • Turkey: Contains tryptophan, an amino acid that helps produce melatonin. 
  • Fatty Fish: High in omega-3 fatty acids and vitamin D, which help regulate serotonin.
  • Bananas: Rich in potassium and magnesium, which help relax muscles. 
  • Kiwi: High in antioxidants and serotonin.
  • Avocado: Rich in healthy fats and magnesium, promoting relaxation. 
  • Tart Cherry Juice: A natural source of melatonin. 
  • Passionflower Tea: Improves sleep quality and reduces anxiety. 
  • Chamomile Tea: Known for its calming effects.

just better.® Prebiotic Fiber: Supporting Healthy Sleep

just better.® Prebiotic Fiber supports a healthy gut microbiome, which is at the center of our well-being, including the quality of our sleep. 

just better.® is a 100% soluble, non-GMO corn fiber supplement with zero flavor, gas, bloating, or grit! It gives all your favorite drinks and food a healthy fiber boost without changing the taste or texture! The best part? No embarrassing side effects! 😉 


High-quality sleep is crucial for maintaining good health and overall well-being. By recognizing the importance of sleep, taking care of your gut health, and including sleep-promoting foods and supplements like just better.® Prebiotic Fiber, you can significantly enhance the quality of your sleep. Let's prioritize getting the rest we need to enjoy the benefits of a rejuvenated body and mind. Live… just better.®

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