Top 4 Tips to Good Sleep | Alexandria, VA


At sculp’d, we are invested in our overall health. You can’t focus on only one area – movement, gut, nutrition, sleep or your brain –  and ignore the others.  Here are some tips to help you feel great, support your health and help improve your overall brain health.

1. Sleep 

We focused on this last week, but as a reminder, it’s important to not just sleep more, but to sleep better. You might think sleeping is a time to rest your brain, but sleep is your brain’s most active time. While you’re sleeping, your brain is working hard to repair, clean out waste products and make and strengthen brain cell connections from what you learned and did throughout the day.

2. Eat your veggies

All vegetables contain polyphenols that neutralize free radicals and prevent them from wreaking havoc. Those veggies – the brighter the color, the better and the more polyphenols they contain.

Right now, as you breathe, you’re bringing in oxygen to your body. Your mitochondria latch onto that oxygen and use it to make fuel. They leave behind free radicals, and while a few free radicals are good to get rid of weak cells, too many cause inflammation and damage to healthy cells. Your brain cells are vulnerable to these free radicals because of the volume of energy the brain goes through – 20% of your body’s total energy haul. By eating brightly colored veggies, these will help neutralize those free radicals.

3. Consume dietary fat

Did you know your brain is about 60% fat (25% of which is cholesterol). So, no surprise your brain needs dietary fat. But not all fats are the same. Some have more brain-boosting power than others and below are some easy ways to add more dietary fat to support brain function:

  • Eat more healthy fats found in fatty fish (high in omega-3 fatty acids), grass-fed meats and pastured eggs
  • MCT (medium chain triglycerides) is one of the best fats for cognitive health and are found in coconut oil. It is important to go with pure C8 MCT oil however. Add to your smoothies or coffee. Go slow at first, it can be hard on your stomach.
  • Grass Fed Ghee butter provides buttery flavor when used in cooking fat

4. Come to sculp’d classes

Yeah, we all know moving & exercise is good for everything but it also can reduce your risk of cognitive decline.

Joining our group fitness classes at sculp’d and moving around can help lower inflammation and stress hormones as well as improve blood flow to your brain.

Combining exercise with a healthy diet may improve cognitive function more than only doing one or the other. A study found that older individuals with mild cognitive impairment had improved thinking and memory, especially when following the right nutritional diet and participating in exercise.