Getting enough sleep is just as important for your health as eating healthy and exercising. Sleep deprivation can have some very real negative impacts on your energy levels as well as your overall health, including increased stress, memory problems, mood swings, weight gain, poor concentration, the list goes on and on…
You can't have optimal health without getting optimal sleep. There is no denying this. But how can we get great sleep? Restorative, invigorating, health promoting sleep?
Sleep is essential for long term health and regeneration - essential for both body and mind. When we sleep our brain detoxes (our glymphatic system), our vagus nerve tones, we release growth hormone (the anti-aging hormone). It plays a vital role in tissue repair, it helps us regulate our hormones and blood sugar levels. The list also goes on and on...
Ask yourself this...
Do you find yourself reaching for a coffee to start your day? What about that 3 p.m. pick-me-up?
How many hours of sleep are you actually getting per night?
Are you up several times a night? And have trouble falling back asleep?
Do you wake feeling rested?
Answered yes to some of those? You are not alone!
These are not uncommon behaviors! In 2018, a whopping 35% of Americans were sleeping less than seven hours per night in comparison to 9 hours per night 100 years ago.
How much sleep do we need?
Adults need a minimum 7.5 hours of sleep to get at least 5 cycles of healthy sleep that we need. The sweet spot falls between 7.5 and 8 hours of uninterrupted sleep per night.
And kids need more!
Teens (13-18 need 8 -10 hours - a minimum of 8 hours per night). My 14 year old functions best at 11 hours per night.
Kids 6-12 need 9 - 12 hours per night.
Younger children and babies need even more.
We are not all getting this and it is leading to many health issues.
About 33% of the American population experiences insomnia on a regular basis and about 17% of that population claim that it is a major problem in their lines - that is a lot of people!
As a solution to this widespread issue, we are taking aids to help us get the sleep we want - either over the counter sedatives or prescription medications.
Over 10 million people in the US receive prescriptions for drugs to help them go to sleep. Over 10 million!
Is this the answer?
While sleep is so incredibly important, these meds could be helpful short-term but they do not come without their own set of problems. Many of these drugs are associated with significant risks and are often highly addictive. They should not be used long-term.
So, what can you do instead?
The first thing you need to do is find out why you aren't sleeping well - what is the root cause?
Do you have trouble falling asleep? Do you wake up in the middle of the night and can't get back to sleep? If so, what time do you wake up? This may tell us whether you have a stressed or congested liver, you are deficient in melatonin or maybe your cortisol level is spiking too early? These are all questions we must ask to find out why YOU aren't sleeping well.
The Common Root Causes of Suboptimal sleep include:
Hormone Imbalances
Nutrient or exercise Deficiencies
Low vagal tone from chronic stress
If you would like to find out what the root cause of your sleep issues are and what YOU can do to remedy this, contact me and book a 1:1 Consultation. Let me help!
Lifestyle Strategies to Help with Better Sleep
Here are some strategies that can help anyone!
Start winding down a couple hours before bed and stick to a sleep schedule. This will help regulate your circadian rhythm — your body’s internal clock. Try to get to bed before 10pm - 10pm to 2 am are very important restorative sleep hours.
Create a bedtime routine. Start to dim the lights when the sun goes down and use lamps, not overhead lighting. Maybe your routine is washing your face, brushing your teeth and curling up with a book before lights out. Maybe it is a bath with some essential oils and writing in your journal before tucking yourself in. Find something that works for you - if a routine is good enough for a toddler, it is good enough for you!
Exercise. Exercise helps reduce stress and will tire you out, further improving your sleep quality. Aim to get your exercise in earlier in the day rather than late at night - no cardio or strenuous activity before bed! If you like to exercise before bed, try a light yoga or some gentle stretches.
Leave electronic devices out of the bedroom. Cell phones, TVs and tablets can be distracting and disrupt your sleep.
Don’t drink caffeine too late if at all.
Don’t eat too late or too close to bedtime.
Sleep in a dark, cool room (~70°F or 20°C). Try using a sleep mask to achieve ultimate darkness.
Exposure to natural light during the day - especially early morning sun. Try to get some early morning sunshine every day. Limiting screen time before bedtime also helps regulate the body's internal clock and improves sleep-wake cycles.
Integrating these sleep-friendly habits into daily routines fosters a holistic approach to sleep health. Customizing a plan to fit individual preferences and needs ensures lasting success.
Nutrition and Better Sleep - The Sleep Diet Connection
Understanding the impact of nutrition on sleep quality and duration is crucial for fostering healthier sleep habits. The foods we consume directly influence our sleep-wake cycles and can either play key roles in enhancing sleep or disturbing it.
Nutrients that Promote Good Sleep:
Tryptophan: This essential amino acid is a precursor to serotonin, a neurotransmitter that regulates mood and sleep. Serotonin, in turn, converts to melatonin, the hormone responsible for signaling our bodies when it's time to sleep. Foods rich in tryptophan, like turkey, dairy products, nuts, and seeds, can support the production of melatonin and help improve sleep quality.
Magnesium: An essential mineral that helps calm the nervous system and reduces muscle tension, making it easier to unwind and fall asleep. Leafy greens, nuts, seeds, and whole grains are excellent sources of magnesium.
Melatonin: Melatonin is a hormone that regulates the sleep-wake cycle, and its levels rise in the evening, signaling our bodies to prepare for sleep. Certain foods like tart cherries contain natural melatonin, which can be beneficial for individuals experiencing sleep difficulties.
By incorporating foods rich in these sleep-promoting nutrients and avoiding substances like caffeine, alcohol and heavy meals close to bedtime, we can positively influence our sleep quality and duration.
What to eat for a great sleep:
Certain foods contain sleep-promoting compounds that can enhance relaxation, support the production of sleep-regulating hormones, and improve overall sleep quality.
Cherries and Kiwis: Cherries are a rich source of natural melatonin, a hormone that regulates the sleep-wake cycle. Consuming cherries or tart cherry juice in the evening has been shown to increase melatonin levels and improve sleep duration and quality. Similarly, kiwis are also known to contain serotonin, which can be converted to melatonin in the brain, contributing to better sleep outcomes. Incorporating cherries and kiwis into the diet as part of an evening snack or dessert can be a tasty way to naturally boost melatonin levels and promote restful sleep.
Almonds: Almonds are a great source of magnesium, which plays a vital role in relaxation and sleep regulation. Magnesium helps to calm the nervous system and reduce muscle tension, making it easier to unwind and fall asleep. Consuming a handful of almonds as a part of an evening snack can be a beneficial way to provide the body with this essential mineral and promote better sleep.
Leafy Greens: Leafy greens, such as spinach, kale, and Swiss chard, are rich in calcium, another mineral that supports relaxation and sleep. Calcium helps the brain convert tryptophan into melatonin, aiding in the regulation of the sleep-wake cycle. Including leafy greens in meals or as part of a nutrient-rich salad can contribute to improved sleep quality.
What to Avoid for a Great Sleep
Excessive Caffeine: Caffeine is a stimulant found in coffee, tea, energy drinks, and some soft drinks. Consuming excessive caffeine, especially later in the day, can interfere with our ability to fall asleep and reduce overall sleep duration. Caffeine blocks adenosine, a neurotransmitter responsible for promoting drowsiness, leading to increased alertness and reduced feelings of fatigue. To support better sleep, it's advisable to limit caffeine intake, especially in the afternoon and evening.
Alcohol: While alcohol may initially act as a sedative, promoting drowsiness and making it easier to fall asleep, it can disrupt the sleep cycle once metabolized. Alcohol reduces REM sleep and disrupts the latter half of the sleep cycle, leading to fragmented and poor-quality sleep. Limiting alcohol intake, especially close to bedtime, can improve sleep quality and reduce the risk of waking up feeling tired and less rested.
Heavy Meals: Eating large, heavy meals close to bedtime can negatively impact sleep quality. The body requires more energy for digestion, potentially causing discomfort and indigestion. Lying down with a full stomach can lead to acid reflux, making it difficult to fall asleep and increasing the risk of nighttime awakenings. To promote better sleep, it's recommended to avoid heavy meals at least two to three hours before bedtime and opt for lighter, easily digestible foods.
By understanding how specific dietary choices influence sleep quality, we can make informed decisions to support better sleep outcomes. Prioritizing a balanced and sleep-friendly diet can positively impact our sleep and overall well-being.
It's all in the Timing
Meal timing plays a crucial role in regulating our circadian rhythms and sleep patterns. The body's internal clock, known as the circadian rhythm, governs various physiological processes, including sleep-wake cycles and hormone production. By aligning meal timing with our circadian rhythm, we can optimize our sleep quality and overall health.
Eating too close to bedtime can disrupt sleep in several ways. When we consume a large meal or foods high in sugar or fat right before bedtime, the digestive process requires more energy, potentially causing discomfort and indigestion. Lying down with a full stomach can lead to acid reflux, making it difficult to fall asleep and increasing the risk of nighttime awakenings.
Additionally, eating close to bedtime can disrupt the natural release of hormones like melatonin, which regulates our sleep-wake cycle. Melatonin production typically increases in the evening, signaling to the body that it's time to wind down and prepare for sleep. However, consuming food too late can suppress melatonin production, making it harder to fall asleep at the desired bedtime.
To optimize meal times for better sleep, it's recommended to have dinner at least three to four hours before bedtime. This allows the body enough time to digest the meal before lying down. Opt for a balanced dinner that includes a mix of complex carbohydrates, lean protein, and healthy fats. Avoid heavy, greasy, or spicy foods that may cause discomfort.
If you feel hungry closer to bedtime, opt for a light snack that promotes sleep. Foods containing tryptophan, such as a small handful of almonds or a banana, can support the production of sleep-promoting hormones. Additionally, herbal teas like chamomile can have a calming effect and aid in relaxation.
By being mindful of meal timing and making strategic choices about what and when to eat, we can support our body's natural circadian rhythms and enhance our ability to fall asleep and stay asleep, leading to improved sleep quality and overall well-being.
Putting it all Together for Great Sleep
Promoting better sleep involves recognizing the critical role of nutrition and lifestyle factors in achieving restful nights. Proper nutrition, including sleep-promoting foods like cherries and kiwis, along with balanced meals and nutrient-rich snacks, supports the production of sleep-regulating hormones like melatonin and serotonin. Avoiding excessive caffeine and heavy meals close to bedtime ensures optimal sleep quality.
To develop a personalized plan for better sleep include sleep-friendly foods and nutrients in meals and snacks that will aid in relaxation and support healthy sleep.
Adopt a consistent exercise routine, scheduling workouts earlier in the day, to enhance sleep quality.
Develop your own bedtime routine, keep a consistent sleep schedule - same time to bed and same time to wake every day, and create a soothing sleep environment - no distractions or electronic devices.
Incorporate stress-reducing practices into daily routines, such as meditation or journaling - create a calm mental state before bedtime.
Get out in the natural light during the day - especially early morning sunshine - and limit screen time before bedtime will help regulate the body's internal clock and improves sleep-wake cycles.
You will be sleeping like a baby in no time!
By Integrating these sleep-friendly habits into daily routines you will enjoy, better sleep, improved well-being, and increased productivity throughout the day!
Book a session with me and we will come up with that personalized plan together! I will provide additional guidance and support for your individual journey to achieving optimal sleep.
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