Most people know they need 8 hours of sleep. This is not new news, but the National Institutes of Health reported that 30% of adults were sleeping less than 6 hours per night. Did they miss the memo or were they overthinking, anxious, worrying, restlessness, in pain, uncomfortable, or was their mind racing so much it impacted their sleep?
Did you know that 27.6% of people in Minnesota sleep less than 7 hours per night according to the Behavioral Risk Factor Surveillance System (BRFSS). They also found that more than half of Minnesota snores, and here is a scary fact: 3.1% have nodded off or fell asleep while driving within the past month. Yikes.
Sleeping is more then just about having good energy, feeling your best, and staying safe on the road. Sleep is also critical for preventing chronic conditions like diabetes, cardiovascular disease, and anxiety. Here are some problems that can result from not sleeping the full 7-8 hours per night:
- Increased risk of cardiovascular disease
- Risk for obesity, type II diabetes, and metabolic disorder
- Weight gain
- Poor food choices, increased cravings
- Mood changes – increased risk of depression or anxiety
- Lower capacity for concentration, memory and learning
- Decreased growth hormone –> muscle and tissue repair
- Immune compromise – increased colds and flus
- Greater risk for chronic disease
- Reduce energy and fatigue
So what can you do to improve your sleep?
1. Chamomile Tea
Turn on relaxing music and sip on this calming herb at night before bedtime.
This hormone is made in the brain to regulate the sleep and wake cycle. Melatonin is secreted when it is dark and broken down in the light. Do you notice feeling tired earlier in the evening during the shorter winter days? Melatonin could be to blame.
The adrenals send out cortisol during times of stress. As cortisol increases with stress, your body responds by reducing melatonin. Lower levels of melatonin during chronic stress can begin to affect your sleep. Stress reducing techniques are equally if not more important and adrenal support may be necessary.
Tip: If you feel drowsy the morning after taking melatonin, you have taken too much. Dosage is important.
Exhaust your energy during the day so you will be ready to sleep. Be wary of exercising late at night as this can prevent you from falling asleep. Studies have revealed that those who exercise experience more restful sleep; however if exercise (cardio specifically) is done later in the day it can have the opposite effect. One study looked at the effect weight lifting has on sleep when performed at 7 AM, 1 PM, or 7 PM. They noticed that the early morning workouts resulted in the subject falling asleep faster, but the 7 PM workouts led to a more restful sleep. The bottom line is that exercise improves sleep, so just do it.
4. Hydrate smart
Do you fall asleep easily, but wake several times during the night to use the bathroom? If so, it is time to rethink your hydration schedule. Drink water and caffeine earlier in the day. My rule is no caffeine after 3 PM. If you are like me and crave warm beverages in the winter, reach for an herbal tea or hot water and lemon. Check the label to make sure it is caffeine free.
Pair water with dinner, but slowly sip in the evening if bathroom trips are waking you at night. Soda should be avoided regardless of your sleep patterns, but especially if you have problems sleeping. Soda contains sugar, sweeteners, and caffeine – 3 no-no’s for sleep.
5. Eat for your sleep
When and what you eat is important to consider when improving your sleep. Avoid eating within 2 hours of going to sleep. Find yourself reaching for a carb or something sweet in the late afternoon? What about at night? This might be an sign that your adrenals need a little help. The sugar can help with energy for a short time, but a crash usually follows. Combine carbs and sweets with a little protein to help protect your blood sugar.
In a review by The American Journal of Lifestyle Medicine they stated that, “…difficulty falling asleep was associated with decreased protein and fiber intake; difficulty maintaining sleep was associated with decreased protein, carbohydrate, and fiber intake; nonrestorative sleep was associated with decreased protein and fiber intake; and daytime sleepiness was associated with decreased protein and fiber and increased sugar intakes.” The common denominator seems to be protein and fiber. Include good quality protein at meals and snacks and don’t forget about your veggies and whole grains for fiber.
Foods to improve sleep: nuts, eggs, fish, bananas, walnuts, and pineapple
Foods to avoid: meat, spicy foods, fried foods, rich and/or salty, alcohol, coffee, caffeine
Do you enjoy taking a bath before bedtime? Soak in an epsom salt bath to increase your magnesium. Magnesium dilates blood vessels and is relaxing to muscles. Relax with a cup of chamomile tea while in the bath for added benefits!
7. Track your sleep with sleep app or fitbit
Do you wake feeling unrefreshed? If the answer is yes, your sleep may be compromised. Oftentimes we don’t realize that we aren’t sleeping through the night, but a sleep app or the fitbit can help you find out. This is also helpful when beginning a new regimen. The app can help track your progress – is the new protocol working, or not?
8. Sleep Hygiene!
- Eliminate sleeping pills, alcohol, or recreational drugs. Naturopathic medicine can help you with this.
- Avoid stimulating activities close to bedtime – turn off the TV and other electronics
- Stick to the same bedtime every night, even if you didn’t sleep well the night before and want to crash early. This also means avoiding naps during the day, because they make it more difficult to stick to a sleep schedule at night.
- Use your bed for sleep and sex only!
- Maximize your sleeping environment – comfortable mattress and pillow, temperature, dark, quiet, etc.
- Sorry pets, but you need to sleep elsewhere.
- Read, meditate, or take a hot bath before sleeping
- Focus on your breathing – breath for 4 counts in, hold for 4, release breath for 4, and hold for 4. Repeat. This helps stimulate your sympathetic nervous system.
If you struggle with reflux, sleep apnea, depression, anxiety, digestive issues, diabetes, restless leg, or have a medical issue that interferes with your sleep, seek medical care with your Naturopathic Doctor. Dr. Katie can also help those of you who may not know what is causing your sleeping issues.
Thanks for reading friends!
Katie Corazzo, ND
This list is not account for individual differences or specific medical concerns. Dr. Katie treats sleeping issues and conditions that cause insomnia by addressing the underlying issue using natural medicine. She practices in Edina and Woodbury, Minnesota and would be happy to chat with you if you have any questions about her services. You can also schedule appointments and complimentary 15 minute consults online