Sleep Like a Baby

How often do you actually wake up and say “I slept great last night”? Sleep is so important for many aspects of our health but often it is overlooked when it comes to taking care of ourselves. If you’re ready to start making small changes, sleep is a great place to get started! There are many types of sleep issues. Some people can’t fall asleep. Others can’t stay asleep. This can be caused by several factors including pain, stress, blood sugar, caffeine, blue light, noise, temperature, hot flashes or a racing mind just to name a few. What’s interrupting your quality of sleep?

So why do we need to sleep anyway? A lot happens while you are getting your shut eye. Your body needs this time to digest food and absorb nutrients. This typically happens between 11pm and 3am. Are you a late night snacker? This may be interfering with your sleep patterns. Are you holding on to extra weight that you just can’t get rid of? Before you start the newest fad diet or crazy exercise program work on your sleep hygiene. While we’re sleeping our hormones are working. We have a growth hormone that helps us to grow and heal. That’s why when you are sick doctors say to get some rest. Melatonin is the hormone that helps us sleep. In the evening melatonin levels rise and cortisol (our stress hormone) levels decrease. We naturally become calmer and eventually fall asleep then in the early hours of the morning cortisol begins to rise as melatonin decreases. These coincide with our natural circadian rhythms. When this rhythm gets out of sync there are some things we can do.

• Dim the lights in the house at night- this signals melatonin production

• Reduce screen time 1-2 hours before bed or wear blue light blocking glasses

• Develop bedtime rituals that signal your body to calm down (warm bath or shower, read, journal, listen to relaxing music or diffuse calming essential oils)

• Take a magnesium supplement- many of us are deficient in this mineral and 200-600mg can help relax your body and your mind to prepare for sleep. Start low and work up to what works for you.

These are just a few suggestions but you need to find out what is right for you. In functional nutrition we start with the basics. If you are having any health issues and aren’t getting good quality sleep, start with your sleep hygiene. Remember, one small degree of change will change your destination. Wishing you health, happiness and a good night’s sleep, Maryann