How to Get Better Sleep...Naturally
Did you know that 1 in 3 adults in the US don’t get enough sleep? If you fall in the 33% that don’t get enough sleep and want a better chance at reaping the benefits of a good nights rest, keep reading as we break down some simple and natural tactics that you can use to get more deep sleep, tonight.
Most of us know how it feels to wake up the morning after a night of rough or inadequate sleep. Groggy. Sluggish. In a fog. And when we lack sleep, feeling tired and groggy, we also tend to gravitate towards those foods that give us a quick rush of energy, namely foods that are higher in calories, refined carbs, sugar, and fat — right?
The effects of poor sleep span further than just having low energy and crazy cravings the following day. Consider some of the possible impacts that poor sleep can have on other aspects of your health and wellbeing:
Possible Impacts of Poor Sleep:
Sleep and the brain: poor sleep leads to being more forgetful, irritable, and not on top of your game. You may be more likely to have mood swings or depressive feelings, as well as more likely to make errors due to forgetful and impaired judgment.
Sleep and the heart: less than 6 hours of sleep on a regular basis makes you 48% more likely to die of heart disease and 15% more likely to develop a stroke. And if you are over 65, you’re 83% more likely to have high blood pressure.
Sleep and weight: poor sleep disrupts appetite regulation and can lead to increased calorie intake, making it easy to gain unwanted weight.
Sleep and longevity: poor or insufficient sleep has been linked to a shorter life span compared to those that sleep 7-9 hours.
Sleep and the immune system: when you are short on sleep, you are more susceptible to infections and inflammation.
Sleep and mood: feeling less happy and more stressed? Poor sleep could be a possible factor to consider.
We don’t like to focus on the negatives here, but just think: if these are the negative effects of poor sleep, just imagine the effects of GOOD sleep on our overall health!
Taking time for rest and sleep is as crucial for total body wellness as nutrition and physical activity.
Getting enough good quality sleep leads to more than just good energy — it’s required for every process in the body to function as it should. Adequate sleep helps to:
Maintain or lose weight easier
Regulate blood sugar, lipids, and hormone levels
Regulate hunger and appetite
Feel more emotionally stable and improve mood
Gain muscle
Have better energy
Improve memory
Support a strong immune system
Phew, that’s a lot!
…yet sleep is often an overlooked part of our day to day. We go to bed late, wake up early, and engage in habits that secretly or not so secretly sabotage our precious sleep — like scrolling on our phones just before bed, chugging a large Coke at 3 PM, burning the midnight oil working on a project, or eating a big, heavy meal late in the evening.
If you fall in the 33% that don’t get enough sleep and want a better chance at reaping the benefits of a good nights rest, have you considered implementing a night time routine?
Having a regular routine before bed helps send a message to your body that it’s time to slow down and get ready for sleep. This routine can look different for everyone based on what helps you relax and ease into the parasympathetic nervous system (often referred to as “rest and digest”).
Interested in starting a routine but not sure where to start?
Use the list below to get a few ideas of possible tactics to experiment with to help you relax and calm down, making it easier to fall asleep. Then, try to find ways to include a few of them in your evenings.
Journal, “brain dump”, pray or meditate: Falling asleep can feel impossible when you have a swirl of thoughts, emotions, feelings, to-do lists, and/or anxieties clouding your mind. Take time before you crawl into bed to journal, complete a “brain dump” of everything on your mind, or spend time in quiet prayer and meditation.
No caffeine after noon: caffeine can reduce the amount of deep sleep you get. If you find you struggle with falling asleep, consider cutting it out at least 6-8 hours before bed.
No screens 30-60 minutes before bed: blue light from screens stops the body from producing melatonin and can disrupt our circadian rhythm, making it harder to fall asleep. Pair that with the stimulation we get from what we are reading, watching, or listening to on the screens — whether it be a work project, stressful news articles, or a suspenseful movie — and it’s a recipe for the opposite of being calm and relaxed before bed.
Limit big, heavy meals before bed: eating a big, heavy meal before bed can lead to uncomfortable heartburn or upset stomach, making good quality sleep less likely. If you eat a meal before bed, be mindful of what you’re putting in your mouth…and be aware of the tradeoffs that may come.
Set a sleep target to remind you of bed time: if you want to make a habit of getting to bed earlier, setting a timer to go off 30-60 minutes before you want to be in bed can be a helpful tool to remind you to start winding down.
Dim and block out light: Light can have a powerful impact on sleep. Turning off or dimming bright, harsh lights can help set a calming mood to aid in better sleep. Also consider black out curtains to keep out light shining from outside the home.
Consider magnesium or melatonin: Magnesium plays a role in the nervous system by stimulating a sense of calmness in the body. It also helps maintain levels of GABA, a neurotransmitter than helps reduce mental stress and further support a feeling of calmness. Add in more whole-food sources of magnesium into your diet like almonds, peanut butter, avocado, or yogurt. You could consider supplementing with 100-350mg magnesium glycinate. Melatonin is a hormone your brain produces in response to darkness, but can also be bought in supplement form. If you struggle with insomnia, 1-3 milligrams of melatonin before bed may be helpful to use for a short period of time. If you have any questions about implementing either of these, please schedule an appointment to speak with Dr. Hite or Lindsey to ensure we find the best regimen for you.
Putting It All Together:
So, how does all of this play out? The goal is to curate a routine in the evening — and throughout the day as a whole — that will make drifting off to a night of good, restful sleep the norm.
Take an audit of your current nightly routine and pinpoint possible areas that could use some improvements. Then, identify 1-2 changes you want to implement and try it out! If you’re usually watching TV right up until you crawl into bed (or while you’re in bed), start by turning off the TV 30 minutes before bed and trade that for reading or journaling. If you usually pour a second glass of wine after dinner, try replacing it with a mug of hot tea.
New habits take time, so be patient and continue to experiment with new ways to support a good night’s rest. We’re always here in the office if you need some more guidance!
A special note: As we continue to build out nutrition resources for the clinic at large, my email inbox is always open if you have a specific nutrition or lifestyle-related question you'd like answered. I look forward to hearing from you and connecting with you!
Yours in Health,
Clara
Clara Collie RD, LDN, CPT
Clinical Dietitian, Health Coach
clara@wellspringdpc.com
828-547-3266