Improve Your Sleep, Boost Your Immunity
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Improve Your Sleep, Boost Your Immunity

Improve Your Sleep, Boost Your Immunity
Improve Your Sleep, Boost Your Immunity

Sleep deprivation can quickly lead to a suppressed immune system and increased likelihood of infection (1,2). Sleep directly supports your body in its own ability to mount a defense against an infection by producing protective proteins called cytokines.  In addition, studies have shown that long term sleep disruption and poor sleep quality are linked to a number of chronic diseases (3,4).  

Ok, ok we get it, we need to prioritize quality sleep, but how? With a little more time on our hands during this pandemic we can all use a little sleep hygiene refresh! Check out the latest in sleep hygiene tips below (ps 7-9 hours nightly is optimal):

Same Bedtime, Same Waketime

Make it a priority to try to get to bed and wake up around the same time each day (if you usually go to bed at 10pm on weekdays, shoot for a goal of hitting the hay within that hour on weekends!)

Let There Be Light!

Get exposed to natural light daily-morning is best and multiple times a day if you can is great-even if it’s cloudy!

Disconnect to the Tech

Create boundaries with your technological devices; avoid exposure to blue light via a cell phone or laptop within 1-2 hours of bedtime

Exercise Regularly

Studies show that exercise improves sleep habits (5); just make sure not to exercise too late into the evening!

De-Caffeinate

Avoid caffeine after 2pm- a simple concept but difficult for many to adhere to!

Bedtime Belly

Avoid going to bed with a full tummy! Research has shown that eating late can affect sleep patterns negatively (6). Shoot for a goal of finishing your last meal 3 hours before bedtime.

Mindfulness

Choose a quiet solo activity before falling asleep to get your body and mindset towards sleep-mode like meditation, mindful breathing, stretching or journaling. 

Dark, Cold & Calm

Consider room darkening curtains to get your bedroom as dark as possible. If able, adjust your thermostat-optimal sleeping conditions are around 60-70 degrees fahrenheit. Calming colors like blues and greens as well as soothing smells like lavender or jasmine essential oils all promote sleepiness.

Consider a Boost

Check out our favorite supplements for sleep in conjunction with the tips above-NED full spectrum hemp oil, Liposomal GABA, Good Night, or Melatonin PR. All are available to you in the 5journeys shop!

Citations:

  1. https://www.hindawi.com/journals/jir/2015/678164/
  2. https://dx.doi.org/10.1038%2Fnpp.2016.148
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5449130/
  4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6361301/
  5. https://www.ifm.org/news-insights/the-functional-medicine-approach-to-covid-19-virus-specific-nutraceutical-and-botanical-agents/?hsCtaTracking=3e776ee9-d7e2-407c-aae1-ef1d20085b0e%7Cebd3c852-d98c-49e0-b16d-62e84787f4f0
  6. https://jcsm.aasm.org/doi/10.5664/jcsm.7658
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Improve Your Sleep, Boost Your Immunity
Improve Your Sleep, Boost Your Immunity

WHY DO WE DO THIS TEST?

This test looks for the inappropriate presence of bacteria in the small intestine known as Small Intestinal Bacterial Overgrowth or “SIBO”.

LOCATION PERFORMED

At home

SPECIMEN TYPE

Breath

COLLECTION INSTRUCTIONS

COST

$85-$225 depending on insurance coverage. 

Improve Your Sleep, Boost Your Immunity
Improve Your Sleep, Boost Your Immunity

WHY DO WE DO THIS TEST?

This test evaluates the presence of harmful mycotoxins (toxins produced by molds).

LOCATION PERFORMED

At Home

SPECIMEN TYPE

Urine

COLLECTION INSTRUCTIONS

SPECIAL INSTRUCTIONS

Glutathione for 1 week, then bath or sauna.

COST

$699

INSURANCE

Fully covered by Medicare. Repeat test prices $249

Improve Your Sleep, Boost Your Immunity
Improve Your Sleep, Boost Your Immunity

WHY DO WE DO THIS TEST?

This test evaluates the genetic profile for multiple health indicators. Click here for more information.

LOCATION PERFORMED

At home

SPECIMEN TYPE

Blood Spot

COST

$319

INSURANCE

No insurance accepted

COLLECTION INSTRUCTIONS

Improve Your Sleep, Boost Your Immunity
Improve Your Sleep, Boost Your Immunity

WHY DO WE DO THIS TEST?

This company can test for lyme, babesia, bartonella and additional tick-borne illnesses. Click here for more information.

LOCATION PERFORMED

In office

SPECIMEN TYPE

Blood

COST

around $1600 (depends on panel selected)

INSURANCE

Fully covered by Medicare. May be reimbursed with PPO plans.
Improve Your Sleep, Boost Your Immunity
Improve Your Sleep, Boost Your Immunity

WHY DO WE DO THIS TEST?

This test evaluates the presence of harmful mycotoxins (toxins produced by molds).

LOCATION PERFORMED

At home

BLOOD FLUID

Urine

SPECIAL INSTRUCTIONS

Glutathione for 1 week, then bath or sauna.

COST

$299

INSURANCE

No insurance accepted
Improve Your Sleep, Boost Your Immunity
Improve Your Sleep, Boost Your Immunity

WHY DO WE DO THIS TEST?

This test evaluates a wide range of environmental toxins that may be leading to harmful health effects.

LOCATION PERFORMED

At home

BLOOD FLUID

Urine

SPECIAL INSTRUCTIONS

Glutathione for 1 week, then bath or sauna.

COST

$199

INSURANCE

No insurance accepted $30 discount given if done with mycotoxins.
Improve Your Sleep, Boost Your Immunity
Improve Your Sleep, Boost Your Immunity

WHY DO WE DO THIS TEST?

Blood work for blood count, urinalysis and vitamin levels.

LOCATION PERFORMED

BLOOD FLUID

Blood

NOTES

You often have to fast for these tests-please check your providers notes.

COST

Depending on the test, deductible or copay may apply.

INSURANCE

Depends on insurance coverage, deductible or copay may apply.
Improve Your Sleep, Boost Your Immunity
Improve Your Sleep, Boost Your Immunity

WHY DO WE DO THIS TEST?

Glyphosate (“Round Up”) is a pesticide that is widely used and this test indicates the body’s levels.

LOCATION PERFORMED

At home

BLOOD FLUID

Urine

SPECIAL INSTRUCTIONS

Glutathione for 1 week, then bath or sauna.

COST

$99 ($69 if performed with mycotoxins or environmental toxins).

INSURANCE

No insurance accepted $30 discount given if done with mycotoxins or GPL Tox.
Improve Your Sleep, Boost Your Immunity
Improve Your Sleep, Boost Your Immunity

WHY DO WE DO THIS TEST?

This test evaluates many measures including micronutrients, antioxidants, minerals, detox, overview of gut function, omegas and toxic exposure. Click here for more information.

LOCATION PERFORMED

At home.

SPECIMEN TYPE

Urine

COST

$179 – $400

INSURANCE

Depending on insurance coverage. Fully covered by Medicare.

INSTRUCTIONS

Improve Your Sleep, Boost Your Immunity
Improve Your Sleep, Boost Your Immunity

WHY DO WE DO THIS TEST?

This test evaluates the gut function and indicates microbiome balance, overgrowth, infection, inflammation, parasites and digestive efficacy. Click here for more information.

LOCATION PERFORMED

At home

SPECIMEN TYPE

Stool

COST

$179-$425 depending on insurance coverage.

INSURANCE

Depending on insurance coverage. Fully covered by Medicare.

SPECIAL INSTRUCTIONS

No probiotics for one week.

VIDEO INSTRUCTIONS

Improve Your Sleep, Boost Your Immunity
Improve Your Sleep, Boost Your Immunity

WHY DO WE DO THIS TEST?

This test evaluates the full menstrual cycle, female hormones, and adrenal profile.

LOCATION PERFORMED

At home

BLOOD FLUID

Urine

COST

$160-$329

INSURANCE

Depending on insurance coverage. Fully covered by Medicare.

NOTES

Must be off hormones in order to do the testing.
Improve Your Sleep, Boost Your Immunity
Improve Your Sleep, Boost Your Immunity

WHY DO WE DO THIS TEST?

This test is specifically for a tick-borne illness called “Bartonella”.

LOCATION PERFORMED

In office

BLOOD FLUID

Blood

COST

$260

INSURANCE

No insurance accepted
Improve Your Sleep, Boost Your Immunity
Improve Your Sleep, Boost Your Immunity

WHY DO WE DO THIS TEST?

This test evaluates the presence of potentially harmful heavy metals stored in the body.  Click here for more information.

LOCATION PERFORMED

At home

SPECIMEN TYPE

Urine

COST

Testing: $79 x2 paid to Doctor’s Data
DMSA: $38 paid to Johnson’s Compounding Pharmacy

INSURANCE

Not covered by Insurance
Improve Your Sleep, Boost Your Immunity
Improve Your Sleep, Boost Your Immunity

WHY DO WE DO THIS TEST?

This test measures saliva cortisol testing throughout the course of one day and informs us where there might be an adrenal imbalance.

LOCATION PERFORMED

At home

BLOOD FLUID

Saliva

COST

$80

INSURANCE

No insurance coverage

Improve Your Sleep, Boost Your Immunity
Improve Your Sleep, Boost Your Immunity

WHY DO WE DO THIS TEST?

This test is designed to look at food sensitivities (IgG immune responses). It is available in both a 99 or 184 panel. Click here for more information.

LOCATION PERFORMED

In office

SPECIMEN TYPE

Blood

COST

$129-238

INSURANCE

No insurance accepted