Sleeping into Health
In both my functional health and psychotherapeutic work, lack of sleep is a prevailing piece of the story. Unless an individual is chronically sleep deprived, it can be easy to be quick to dismiss poor sleep quality and the extra step of prioritizing sleep hygiene. While it may not feel productive in the same way steps taken while awake do, getting high quality sleep on a nightly basis is one of the more productive steps we can take for our mental, emotional, physical and psychological health. Sleep deprivation is known to amplify all mental health symptoms and is a significant contributor to physical health decline. I write this in awareness of and with sensitivity to the challenges many people face in meeting the demands of daily life, and all the responsibilities that come with it. This is not to suggest it is always accessible to make major change. Sometimes, it’s the small changes which have the most noticeable and lasting impact.
Human beings are governed by the circadian rhythm, as are almost all life forms. The circadian rhythm is the roughly 24-hour cycle driven by light and darkness. Within this cycle, humans are diurnal, which indicates wakefulness during the day, and sleep at night. During quality sleep, the body releases growth hormones for muscle, tissue and cell repair. The glymphatic system drains toxic waste out of the brain, and processes and stores memories. Sleep contributes to hormone and blood sugar balance, supporting energy, appetite and weight management. Sufficient sleep, or the lack thereof, will impact immune function, eating habits, exercise performance, cognitive performance, mood, and productivity. Studies have found that sleep deprivation is comparable to or worse than alcohol intoxication in driving, and that in such circumstances, caffeine doesn’t help. Adults need an average of 8 hours of sleep per night, and the hours of sleep before midnight are twice as therapeutic as the hours after. Falling asleep no later than 10-11p.m. has measurable cardiovascular benefits.
To optimize sleep, adjusting your activities both before bed and in the morning is essential. The body responds well to routines. Try to wake up around the same time each day. Establishing an earlier bedtime may require an adjustment period. Move the time earlier by about 15 minutes each day and try to be patient with the process. In the morning, rise and look out a window or go outside to allow morning sunlight into your eyes. Exercise earlier in the day, as late exercise increases cortisol which will make falling asleep more difficult. Sleep in a dark, cool room. Wear an eye mask and ear plugs if needed. Studies suggest disengaging from all screens (tv, tablet, laptop, cellphone) for 2 hours prior to sleep is supportive for the nervous system. In circumstances when this is not possible, try for 1 hour, or even 30 minutes. Take time to intentionally down regulate your nervous system before bed. Breathing practices and gratitude are incredible for this!
There are some underlying health conditions that can contribute to insomnia or poor sleep, including but not limited to: blood sugar instability, prediabetes, PCOS, Sleep Apnea, Hormone Imbalance, Structural Issues (Pain), Inflammation. If you believe you may have any of these, please seek out the guidance of a health care professional. There may be diet and lifestyle changes available to implement, and supplements to support making a reduction in symptom presentation.
In addition, there are some foods that interfere with sleep. These are:
· Caffeine – even one cup of coffee in the morning may impact sleep that night
· Sugar - all sugar products and high fructose corn syrup products
· Alcohol – all alcohols
· Red meat – perhaps have it earlier in the day
· Highly Inflammatory Foods, such as processed and refined foods containing chemical or synthetic ingredients, artificial flavors, artificial colors, artificial sweeteners, wheat, gluten, soy, corn, lobster, crab, shrimp, peanuts, hydrogenated fats, trans fats
· Foods containing tyramine, as it may increase norepinephrine. These are: bacon, cheese, chocolate, ham, sausage, sauerkraut, and nightshades.
Gratefully, there are also foods that support sleep. Foods high in tryptophan such as dates, figs, turkey, nut butters and bananas. Foods high in B vitamins including beans, grains, legumes, nuts, seeds, eggs, animal proteins, and dark leafy green vegetables. Foods rich in zinc will include pumpkin seeds, oysters, hemp seeds, chickpeas, lentils and cashews, and foods packed with calcium and magnesium such as bok choi, broccoli and brussel sprouts.
Below are some additional ideas for supporting sleep:
· If possible, avoid otc medications that could be interfering with your sleep i.e. decongestants and appetite suppressants.
· Be aware if you are taking medications that may interfere with sleep i.e. antiseizure, thyroid medications and some antidepressants.
· Bath with Epsom salts, baking soda and essential oils
· Journal at the end of the day – write down all your worries and concerns, everything you need to remember for the next day, 3 things you are grateful for in your day, and 3 things you are happy with yourself about.
· Breathing Practices – Alternate nostril breathing is wonderful for sleep.
· Meditation
· Gratitude – feeling gratitude shifts your nervous system from sympathetic to parasympathetic
· Adequate hydration (Drink half your body weight in ounces of water per day)
· Restorative yoga helps soothe the nervous system.
· Use blue-light blocking glasses after 5 pm. Blue light interrupts melatonin.
· Try listening to binaural beats on headphones to shift brainwaves into a meditative state. They are available on spotify and itunes.
· Turn off wifi and blue tooth.
· Essential oils in an inhaler, bath or massaged into the soles of the feet with a carrier oil may help. Lavender, chamomile, spikenard, and sandalwood are all great. Be sure to source high quality oils. Original Swiss Aromatics is a wonderful company.
· As a snack before bed, try ½ banana with a sprinkle of sea salt, dates, figs, nut butter or turkey. These all contain tryptophan.
· Eat your last meal by 7 pm.
· Minimize alcohol and try to have your last drink at least 4 hours before going to sleep.
· Alcohol on a regular basis can cause deficiencies of zinc and B6 which we are nutrients we need to make neurotransmitters like serotonin. Serotonin and melatonin are part of the same pathway.
· Eat a mostly alkaline diet – some animal protein but only 20-30% of your portion and everything organic.
Here are two recipes that may be great for sleep:
Golden milk – for its anti-inflammatory properties
Ingredients
· 2 c. almond, macadamia or coconut milk
· ½ in. Ginger (minced)
· ½ in. Turmeric or 1 Tb. turmeric powder
· 1/8 tsp. black pepper
· 1/8 tsp Ceylon cinnamon
· 2 tsp mesquite powder (optional)
· 1 Tb. raw honey or stevia/monkfruit (optional)
Instructions:
Slowly warm all ingredients in saucepan and whisk.
Can enjoy warm, or be refrigerated and enjoyed cold.
Cherry Chamomile Smoothie – cherries, for their melatonin production; chamomile flowers (nervines), for their nervous system support
Ingredients
· 1 c. almond, macadamia, pistachio or coconut milk
· ½ c strong, cold chamomile tea
· 1 c. frozen cherries
· 1 tsp. hemp seeds
· ½ tsp chia seeds
· 1 Tb. coconut cream or oil
· Stevia to taste
Instructions:
Blend all ingredients in a high-speed blender and enjoy
I have also put together a collection of supplements, handouts and resources, titled Sleeping Soundly on Fullscript which you can access here.
In both my functional health and psychotherapeutic work, lack of sleep is a prevailing piece of the story. Unless an individual is chronically sleep deprived, it can be easy to be quick to dismiss poor sleep quality and the extra step of prioritizing sleep hygiene. While it may not feel productive in the same way steps taken while awake do, getting high quality sleep on a nightly basis is one of the more productive steps we can take for our mental, emotional, physical and psychological health. Sleep deprivation is known to amplify all mental health symptoms and is a significant contributor to physical health decline. I write this in awareness of and with sensitivity to the challenges many people face in meeting the demands of daily life, and all the responsibilities that come with it. This is not to suggest it is always accessible to make major change. Sometimes, it’s the small changes which have the most noticeable and lasting impact.
Human beings are governed by the circadian rhythm, as are almost all life forms. The circadian rhythm is the roughly 24-hour cycle driven by light and darkness. Within this cycle, humans are diurnal, which indicates wakefulness during the day, and sleep at night. During quality sleep, the body releases growth hormones for muscle, tissue and cell repair. The glymphatic system drains toxic waste out of the brain, and processes and stores memories. Sleep contributes to hormone and blood sugar balance, supporting energy, appetite and weight management. Sufficient sleep, or the lack thereof, will impact immune function, eating habits, exercise performance, cognitive performance, mood, and productivity. Studies have found that sleep deprivation is comparable to or worse than alcohol intoxication in driving, and that in such circumstances, caffeine doesn’t help. Adults need an average of 8 hours of sleep per night, and the hours of sleep before midnight are twice as therapeutic as the hours after. Falling asleep no later than 10-11p.m. has measurable cardiovascular benefits.
To optimize sleep, adjusting your activities both before bed and in the morning is essential. The body responds well to routines. Try to wake up around the same time each day. Establishing an earlier bedtime may require an adjustment period. Move the time earlier by about 15 minutes each day and try to be patient with the process. In the morning, rise and look out a window or go outside to allow morning sunlight into your eyes. Exercise earlier in the day, as late exercise increases cortisol which will make falling asleep more difficult. Sleep in a dark, cool room. Wear an eye mask and ear plugs if needed. Studies suggest disengaging from all screens (tv, tablet, laptop, cellphone) for 2 hours prior to sleep is supportive for the nervous system. In circumstances when this is not possible, try for 1 hour, or even 30 minutes. Take time to intentionally down regulate your nervous system before bed. Breathing practices and gratitude are incredible for this!
There are some underlying health conditions that can contribute to insomnia or poor sleep, including but not limited to: blood sugar instability, prediabetes, PCOS, Sleep Apnea, Hormone Imbalance, Structural Issues (Pain), Inflammation. If you believe you may have any of these, please seek out the guidance of a health care professional. There may be diet and lifestyle changes available to implement, and supplements to support making a reduction in symptom presentation.
In addition, there are some foods that interfere with sleep. These are:
· Caffeine – even one cup of coffee in the morning may impact sleep that night
· Sugar - all sugar products and high fructose corn syrup products
· Alcohol – all alcohols
· Red meat – perhaps have it earlier in the day
· Highly Inflammatory Foods, such as processed and refined foods containing chemical or synthetic ingredients, artificial flavors, artificial colors, artificial sweeteners, wheat, gluten, soy, corn, lobster, crab, shrimp, peanuts, hydrogenated fats, trans fats
· Foods containing tyramine, as it may increase norepinephrine. These are: bacon, cheese, chocolate, ham, sausage, sauerkraut, and nightshades.
Gratefully, there are also foods that support sleep. Foods high in tryptophan such as dates, figs, turkey, nut butters and bananas. Foods high in B vitamins including beans, grains, legumes, nuts, seeds, eggs, animal proteins, and dark leafy green vegetables. Foods rich in zinc will include pumpkin seeds, oysters, hemp seeds, chickpeas, lentils and cashews, and foods packed with calcium and magnesium such as bok choi, broccoli and brussel sprouts.
Below are some additional ideas for supporting sleep:
· If possible, avoid otc medications that could be interfering with your sleep i.e. decongestants and appetite suppressants.
· Be aware if you are taking medications that may interfere with sleep i.e. antiseizure, thyroid medications and some antidepressants.
· Bath with Epsom salts, baking soda and essential oils
· Journal at the end of the day – write down all your worries and concerns, everything you need to remember for the next day, 3 things you are grateful for in your day, and 3 things you are happy with yourself about.
· Breathing Practices – Alternate nostril breathing is wonderful for sleep.
· Meditation
· Gratitude – feeling gratitude shifts your nervous system from sympathetic to parasympathetic
· Adequate hydration (Drink half your body weight in ounces of water per day)
· Restorative yoga helps soothe the nervous system.
· Use blue-light blocking glasses after 5 pm. Blue light interrupts melatonin.
· Try listening to binaural beats on headphones to shift brainwaves into a meditative state. They are available on spotify and itunes.
· Turn off wifi and blue tooth.
· Essential oils in an inhaler, bath or massaged into the soles of the feet with a carrier oil may help. Lavender, chamomile, spikenard, and sandalwood are all great. Be sure to source high quality oils. Original Swiss Aromatics is a wonderful company.
· As a snack before bed, try ½ banana with a sprinkle of sea salt, dates, figs, nut butter or turkey. These all contain tryptophan.
· Eat your last meal by 7 pm.
· Minimize alcohol and try to have your last drink at least 4 hours before going to sleep.
· Alcohol on a regular basis can cause deficiencies of zinc and B6 which we are nutrients we need to make neurotransmitters like serotonin. Serotonin and melatonin are part of the same pathway.
· Eat a mostly alkaline diet – some animal protein but only 20-30% of your portion and everything organic.
Here are two recipes that may be great for sleep:
Golden milk – for its anti-inflammatory properties
Ingredients
· 2 c. almond, macadamia or coconut milk
· ½ in. Ginger (minced)
· ½ in. Turmeric or 1 Tb. turmeric powder
· 1/8 tsp. black pepper
· 1/8 tsp Ceylon cinnamon
· 2 tsp mesquite powder (optional)
· 1 Tb. raw honey or stevia/monkfruit (optional)
Instructions:
Slowly warm all ingredients in saucepan and whisk.
Can enjoy warm, or be refrigerated and enjoyed cold.
Cherry Chamomile Smoothie – cherries, for their melatonin production; chamomile flowers (nervines), for their nervous system support (Thank you Dr. Leslie Korn)
Ingredients
· 1 c. almond, macadamia, pistachio or coconut milk
· ½ c strong, cold chamomile tea
· 1 c. frozen cherries
· 1 tsp. hemp seeds
· ½ tsp chia seeds
· 1 Tb. coconut cream or oil
· Stevia to taste
Instructions:
Blend all ingredients in a high-speed blender and enjoy
