Trouble Sleeping? Try These Tips

There is nothing better for our body, our mental health, and our stress resiliency than a good night's sleep! Our bodies will function at their best with 8 hours of uninterrupted sleep. Aiming for 7-8 hours of restful sleep should be our goal.      

Whether we get a good night’s sleep will make or break our day and less sleep over the long term will significantly affect our physical and mental health.  

Chronic sleep deprivation is linked to health outcomes such as obesity, diabetes, heart disease, mood disorders, decreased life expectancy, and an increased risk of dementia.

Causes of sleep disruption

Sleep can be disrupted by a number of common factors including chronic pain, depression, anxiety, stress, alcohol use, and caffeine intake.  Medical conditions such as sleep apnea, restless leg syndrome, hormone imbalances, adrenal dysregulation, bladder/prostate problems or issues with blood sugar regulation can interfere with sleep.  It is important to work with your health provider to uncover and address these kinds of issues in case they are playing a significant role.    

Supplements for sleep

I routinely recommend supplements to assist with sleep while we are addressing underlying health issues and optimizing sleep hygiene.  My favorite supplements to support sleep include 5HTP, Magnesium, GABA, Melatonin, L-Theanine, Phosphatidylserine, and CBD.  These can be used alone or in combination depending on a person's needs. 

Purchase supplements from my Sleep Support protocol HERE.

Creating healthy sleep habits

Many studies have shown that optimizing sleep hygiene is more helpful than any medication or supplement.  This refers to creating healthy sleep habits and a sleep routine. It’s all the things we would do for a child before bed but never do for ourselves! 

Here are the most effective tips for improving your sleep:

1. Keep a regular sleep schedule with a similar bedtime and wake time every day

2. Create a relaxing bedroom environment and keep household lighting dim before bed

3. Avoid electronic screens (TV, phone, computer, iPad) within 2 hours of bedtime, and especially within 1 hour before bed 

4. Reserve the bed for sleep and intimacy only.  No phones, TV, devices, or eating in bed

5. Avoid eating within 2 hours of bedtime

6. Keep the bedroom temperature cool

7. Consider a new mattress or pillow if needed

8. Rule out sleep apnea

9. Minimize or eliminate caffeine (including chocolate), especially in the afternoon and evening

10. Avoid alcohol, which will fragment sleep 

11. Get daily aerobic exercise (in the morning or early afternoon)

12. Get natural sunlight exposure in the afternoon (this will increase your peak melatonin secretion at night)

13. Try a warm bath with lavender essential oil and epsom salts before bed

14. Avoid naps if possible

15. Self massage before bedtime

16. If needed, avoid fluid intake within 2 hours of bedtime (stay hydrated throughout the day)

17. If your pets disturb your sleep, keep them out of your bedroom

18. Listen to a 10-20 minute guided meditation before bed (Apps: Insight Timer or CALM) * This is my favorite tip and one that benefits nearly everyone *

Prioritizing our sleep hygiene is one of the most important things we can do for overall health and longevity.  

Here’s to many nights of restful and restorative sleep ahead! ZZzzz