Sweet Dreams!

Quality sleep is as necessary to life as food and water. We literally cannot survive without it. While you are sleeping, your body is busy repairing muscle tissue, releasing hormones that regulate growth and appetite, and detoxifying the body and brain. Metabolism, memory, immune function, learning, and many other vital functions rely on sleep. Without it, we face increased risk of diabetes, obesity, depression, heart disease, high blood pressure, dementia, and several cancers. Correcting sleep issues is often the first place to start on your journey to health.

How much sleep do I need?

Adults need between 7 and 9 hours of sleep per night, while children need more depending on their age, according to the National Sleep Foundation. But more isn’t necessarily better. Too much sleep can also be harmful and has been linked to depression and heart disease among other problems.

Sleep is controlled by the body’s circadian rhythm, which is part of a delicate interplay of hormones. That’s why sleep problems are more common during times of hormonal changes in the body, like puberty and menopause. Stress and disrupted sleep schedules can also cause hormonal havoc that can intrude on sleep.

How do I get more sleep?

To get your body’s circadian rhythms back on track and improve your sleep requires a multi-pronged approach.

• Get a routine. Go to sleep and wake up at the same time every day - even on weekends - and create a relaxing bedtime routine that helps you wind down and clear your head before bedtime. A hot bath, meditation, reading, or some gentle stretching will signal to your body that it is time for sleep.

• Clean up your diet. Cut out caffeine and other stimulants, or at least avoid them after 1 p.m. Don’t eat a big evening meal and, if possible, finish eating three hours before bed time. Be sure to include protein and complex carbohydrates in the evening meal. Carbohydrates make the sleep inducing hormone tryptophan more available to the brain and proteins are the building blocks of tryptophan. Also avoid alcohol before bed.

• Exercise early. People who exercise sleep better than sedentary people, but exercise stimulates cortisol, which can keep you awake. Try to exercise in the morning or at least finish your exercise three or four hours before bedtime.

• Leverage light. Artificial light can confuse your body’s hormone signaling. To reset your sleep-wake cycle, get outside in the morning and expose yourself to bright sunlight, or try a light therapy box at darker times of the year. At night, avoid “screen time” for two hours before bed. The blue light emitted by computers and tablets suppresses natural melatonin formation and keeps you awake and alert. If you want to read in bed, get an orange bulb for your lamp. If you can’t avoid the computer, install the free F.lux app or get some orange lensed glasses to cut down on blue light in the evening hours. And stop checking your phone before bed!

• Create a peaceful sleep environment. Make sure your room is dark and quiet. Wear an eye mask if you need to and move all electronics or anything else that might make noise to a different room.

• Learn some relaxation techniques. If you have trouble falling asleep, or wake up in the night, try deep breathing, progressive muscle relaxation, or visualization to calm your mind and relax your body.

• Explore sleep herbs and supplements. There are certain herbs and supplements that have been shown to improve sleep, including valerian root, melatonin, magnesium, and the scent of lavender, among others. These can be used strategically but be careful to check on any possible interactions or contraindications. .

*These are general ideas, suitable for most people. For a nutrition plan tailored to your individual needs and goals, come in for a personal consultation.

References: Murray, M. (2005)The Encyclopedia of Healing Foods. Atria Books, N.Y.; National Sleep Foundation, sleepfoundation.org; Pizzorno, Joseph E. Jr. (2008) The Clinician’s Handbook of Natural Medicine. Churchill Livingstone Elsevier, St. Louis, Mo.