Sleep - Part 4
How to Get More Sleep
In this section we’re going to dive into some sleep basics. These are the ingredients to add into your life to optimize your sleep.
If you’re already a pretty good sleeper, lemme ask you a few questions:
Do you wake up feeling rested?
Do you wake up before or without an alarm?
Do you sleep straight through? (you don’t wake up to pee)
Do you consider yourself a deep sleeper?
If you answered “yes” to all of these questions, congrats! You’re sleeping much better than most. But…if you answered “no” to any of them, stay with me and let’s find some things that can help :)
Food & Sleep
What you eat (and sometimes what you don’t eat) really affect your sleep. Let’s look at a few things:
Fasting is a stressor
Intermittent Fasting is all the rage, but often an important point is forgotten. Fasting is a stressor!! This stressor can be helpful if you’re life is pretty darn relaxed and you’re lacking drive and motivation. Acute stress can be surprisingly helpful for the body.
BUT! Life is rarely totally relaxed and most people are dealing with chronic stress. Those of you in the wild and wacky Perimenopausal times won’t be surprised to hear that the hormone changes you’re going through are one their own major stressors.
If you’re trying any sort of Intermittent Fasting and you’ve noticed that your sleep has gotten worse (including getting less than 6 hours a night…no, that’s not a benefit), then IF could be too much for your body right now.
Sugar = cortisoL
High blood sugar acts as a stimulant, which raises your cortisol level. High cortisol = low melatonin = not great sleep.
Switch out your refined white sugary food for fruit, and do your best to keep sugary drinks out of your diet (including juice…sorry). This will help to keep your blood sugar in a happier zone :).
If you love sweet foods like me, check out the healthy sweet recipes for some ideas :)
Half-Life of Caffeine
Caffeine can stay in your system for a very long time. It’s half-life is 3 – 5 hours, which means it takes up to 5 hours for the levels of caffeine in your blood to be at half of its peak. The remaining caffeine can stay in your blood for MUCH longer.
For some, one cup of coffee in the morning can keep them up at night…and (unfortunately), you won’t know if caffeine is affecting your sleep until you remove it entirely (I’m so sorry :).
For others (actually, most of us), caffeine in the morning is okay, but any after lunch can be a problem.
Play with your caffeine intake and find your sweet spot. Sometimes less caffeine = SO much more energy…so it’s not all bad news :).
If you’re feeling really anxious during the day or especially in the middle of the night, consider removing caffeine for a few days and see if that helps (again, I’m so sorry :).
No Alcohol in your system by bedtime
Alcohol can easily become an evening habit because it immediately puts us in a relaxed state. While that can be good…alcohol will also deplete important nutrients in the body (like B vitamins) and it can really affect our sleep. So, other relaxation techniques are a bit better :)
And while it can feel like a drink before bed helps you to fall asleep (that’s true), it stops you from getting the rejuvenating deep REM sleep. You’re missing out on the good stuff!
Try your best to always be 100% sober when you go to bed, your body will thank you :).
(btw – I have a funny story about this from an alcohol-fuelled visit to Toronto for a wedding over a decade ago. It proved to me how real this “be 100% sober before bed” idea is. Let me know if you’d like to hear about it and I’ll share it in an upcoming Facebook Live :)
Sleep Hygiene
This is a VERY overlooked technique to help with sleep…yet it’s SO effective. If you haven’t tried this yet, start here before doing anything else. Seriously, it can be magical for some :).
If you have trouble falling asleep, this is a really good place to start. These techniques can move your body out of the stress of the day and into a more relaxed state.
The concept of sleep hygiene is simple – it’s a method to get your body ready for sleep. It works to help your body KNOW it’s time to wind down for sleep and that it’s time to make some relaxing melatonin.
The trouble with our life today…
Our body doesn’t understand our lifestyle. Our body doesn’t understand that the lights in our house aren’t sunlight. And, that the bright blue light from our computers, phones, and TVs aren’t sunlight either. Our body is very confused.
By getting tons of blue/white light into our eyes in the dark hours of the evening, we’re bypassing our body’s natural circadian rhythm. It uses the light from the sunset and the dark to let our body know it’s time to shift into sleep mode. Without this visual cue, our body may not create the melatonin we need for a good night’s sleep.
1. PUT A NIGHT SHIFT PROGRAM ON YOUR SCREENS -
Our screens (phones, TVs, tablets, and computers) all emit a white/blue light that tricks our brain into thinking it’s still daylight.
Many operating systems now come with a Night Shift app that automatically shifts the blue/white light to a more eye-pleasing orange/red colour. You can set it for a specific time or you can link it to your time-zone so it changes at sunset and goes back to normal at sunrise. Usually, it’s gradual and it isn’t overly noticeable…but your eyes will be much happier.
If your electronics don't have this built-in - try the free app “f.lux” or pick up a pair of red, orange, or yellow glasses and wear them after sunset. You can get them at some hardware stores, or more attractive ones (nicer designs) can be found in some health food stores. They really work!
2. BETTER YET - DIM THE LIGHTS AND TURN OFF YOUR SCREENS -
For some, the bright backlit screen is too stimulating, even with the colour-shift. An hour before bed dim the lights in your house and do something quiet and relaxing - like an epsom salt bath or curl up in bed with a good book (one with real pages instead of a power button).
Watching TV in bed can be a difficult habit if you’re struggling with sleep…especially if you turn it on in the middle of the night. It might feel soothing at the time but it stops your natural melatonin production. (sorry to all the TV lovers).
LED lights, which are very popular, can make it much harder to sleep. Some people (me) are extremely sensitive to them. Switching them off or switching important lights to softer lighting can help a lot.
Side story: When we moved into our RV to build our house (April 2022), I experienced LED lighting for the first time. If we use the overhead lights, the whole RV is incredibly bright, brighter than I’m used to. I didn’t know I was sensitive for the first few days…but what I did notice is how angry I got every evening. Moving is stressful, so at first I thought it was just that. But there was a funny pattern. I really loved our new place during the daytime (no lights on), but in the evening I hated everything. Seriously, I would literally say that I hate everything and I can’t stand living here. On night 3, just as my anger started to boil, my husband clued in (before I did) and found the lamps that we had brought but hadn’t set up yet. I immediately calmed down and liked my life again. The next day I looked it up, and sure enough, some people are very sensitive to LED lights. I’m just glad I found out before we chose the lighting for our house!
3. A COOLER ROOM WITH NATURAL FIBRE SHEETS -
Our bodies tend to sleep better in a cooler room rather than a warmer one…but we each have our own preference.
If you wake up sweating in the middle of the night (even if it’s hormonal), then you’d probably sleep a bit better with a cooler room and natural fibre sheets that breathe nicely.
Experiment with your room temperature and look for one that feels the best. Like Goldilocks, we want it to be just right.
Breathable, natural fibre sheets like cotton or bamboo can make a big difference on hot nights. It can be hard to regulate your temperature with microfibre sheets or polyester blends.
4. ENJOY THE SUNSET & SUNRISE –
Let the changing light of the sunrise and sunset educate your brain and reset your circadian rhythm.
Anytime you can slip outside when the sky is all pink, purple, and orange. Your body will recognize this time of the day and understand that it’s time to shift.
In the morning, it will start to make some cortisol to wake you up. In the evening, it’ll slow your cortisol production and start to make some melatonin.
If that’s not possible, try to get outside at some point every day. The bright light from the sun is significantly stronger than any light inside (including on a very cloudy day) and your brain needs that brightness signal for hormone production.
5. BE IN BED BY 10PM -
Are you sleeping kinda okay but feeling groggy all day? Or, do you get more energy the longer you stay up? Both are signs that your body would like you to be in bed a bit sooner.
The hours between 10pm and midnight are particularly restful and beneficial. This is when your body is releasing melatonin as well as Human Growth Hormone (an amazing anti-aging natural hormone). Staying up past 10pm can trigger a bit of a cortisol release for some of us, giving that burst of energy…and making a good night sleep almost impossible.
Head to bed a bit earlier and you might find that solves a lot of your sleep problems.
BONUS - JUST CAN’T SLEEP? TRY YOGA NIDRA -
Yoga Nidra is a type of guided meditation that brings you to a very VERY deep state of relaxation. Some will bring you to that relaxed state and then bring you back (for daytime), and others will leave you in that relaxed state (for nighttime).
One of my first experiences with the benefits of Yoga Nidra was on an overnight flight to Belize. I only had 4 days in Belize and I didn’t want to lose any precious time with the ocean trying to recover from a sleepless night on the plane.
I had enjoyed a yoga nidra class about a year earlier and loved how refreshed I had felt after the class, so I downloaded a few sessions online and hoped for the best.
Sleep Supplements
Melatonin -
If you have trouble falling asleep, melatonin and magnesium are great tools.
This is a low-cost, safe, and effective solution for some. Research has looked at the long-term use of a high dose of melatonin (4-20x higher than most supplements) and found them to be safe for long-term use. It works for a lot of people, but for some, it can cause sleepless nights or nightmares. If it works for you - keep it up!
How to - start with 1mg. Slowly increase your dose until you find your sweet spot. Too much melatonin can make you feel groggy all day, so start low and slowly add more until you find your perfect dose :).
Magnesium -
Does your body have trouble relaxing when you try to go to sleep? Do you have restless legs and/or a lot of muscle tension? If so, you could benefit from some extra magnesium. 200 - 400mg per day (taken with dinner) and/or an epsom salt bath can help a lot :)
Here are some symptoms of low magnesium:
Muscle Cramps and Spasms: Frequent muscle cramps, twitches, or spasms, especially in the legs.
Fatigue and Low Energy: Feeling tired, lethargic, or low energy.
Difficulty Sleeping: Trouble falling asleep or staying asleep might be linked to insufficient levels.
Mood Changes and Irritability: Mood swings, irritability, or changes in mood can occur.
Anxiety and Restlessness: Feelings of anxiety, restlessness, or general unease may be present.
Digestive Issues: Digestive problems like constipation or irregular bowel movements can occur.
Weakness and Lack of Strength: Decreased muscle strength or overall weakness are common
Irregular Heartbeat: Palpitations, irregular heart rhythms, or increased sensitivity to stress on the cardiovascular system can be signs.
Headaches and Migraines: Frequent headaches or migraines may occur.
Numbness and Tingling: Sensations of numbness, tingling, or pins and needles in the extremities can be present.
How to: Look for Citrate or Bisglycinate forms. Citrate will help with constipation…so use bisglycinate if that’s not an issue for you. 200 - 500mg is a starting dose, some may need closer to 700mg.
B Vitamin Complex
As you saw in Part 2, different B vitamins are needed to make melatonin. If you’ve been under a lot of stress, chances are high you’re low in B vitamins. Look for a B50 complex…and it will make your urine super bright yellow :)
Here are a list of deficiency symptoms, if you have any of these then you’d benefit from a B complex supplement:
Feeling Tired All the Time
Moody and Irritable: B vitamin deficiencies, especially B12 and folate, can mess with your mood, making you more irritable and prone to mood swings.
Brain Fog: B vitamin deficiencies might be contributing to that foggy feeling in your brain.
Upset Stomach: Deficiencies in B vitamins can lead to digestive issues like nausea, diarrhea, or a loss of appetite.
Skin and Hair Troubles: Dry, itchy skin, hair loss, or brittle nails might be linked to a lack of B vitamins.
Tongue and Mouth Changes: If your tongue is swollen, smooth, or reddened, or if you have mouth ulcers or cracks at the corners of your mouth, it could be a sign of B vitamin deficiencies.
Pale Appearance: B vitamin deficiencies can sometimes cause a pale or jaundiced complexion due to their impact on blood cell production.
Weak Muscles and Numbness: If you're experiencing muscle weakness, numbness, or tingling in your arms or legs, it could be related to B vitamin deficiencies.
Heart and Blood Health: B vitamin deficiencies, particularly B12 and folate, can affect your cardiovascular system and increase the risk of anemia and heart-related complications.
Weakened Immune System: B vitamins play a role in maintaining a strong immune system, so deficiencies may lead to a weakened immune response and increased susceptibility to infections.
How to: Start with a B50 complex (50 mg of each B vitamin), take with breakfast. If needed, you can increase to 100mg.
Passionflower -
Do you wake up in the middle of the night with your brain spinning? If so, passionflower may be a great solution for you. It calms and relaxes the mind. If you tend toward anxiety or your head spins, passionflower can be helpful.
How to: The dosage varies for passionflower. Some may only need a cup of passionflower tea, while others may need a tincture or capsule. Start with a tea and increase from there.
Gaba and L-Theanine
These can be helpful for some who are dealing with anxiety and panic. Both can calm anxiety and help shift the body into a relaxed state. I’ve found that GABA is hit or miss - works for some, but not others. L-Theanine works for most people.
How to:
GABA - most dosages are 100 - 500mg. Start with the lowest you can find and increase from there.
L-Theanine - 100 - 200mg works for most people :)
Herbal blends -
Herbs like to work together, and there are some great blends on the market. Look for ones that include these herbs:
Ashwagandha - it’s surprisingly helpful for sleep
Hops - whenever I see hops in a formula I’m very happy :). Dry hops can cause drowsiness, and it’s so powerful that in England they have a syndrome called “Hops Worker Syndrome”. It’s common to find the workers at the drying plants fast asleep amongst the hops. It’s involuntary and can’t be helped. If you have access to dried hops, try putting some into a mesh pillow and see if it helps :)
Passionflower - see my comments above
Valerian - a great melatonin alternative, works well as a tea too :)
California Poppy - this is helpful if your body is restless
How to - these herbs work best synergistically together, which means you need lower dosages when they’re in blends. I can’t give you exact dosages for these herbs because there are too many variables. Try a few blends and see what works best for you :)
In the old version of this masterclass, I listed a few of my favourites…all of which are no longer on the market (so sad).
What are your favourites? What has worked for you?
In Conclusion
Sleep is an elusive beast…and one of the most important factors in our health. This is the way I look at sleep - sleep issues are often the first sign of imbalance and the last to go away, so when sleep issues are solved, so many other problems are solved too. This is why I often focus on sleep in a one-on-one consult even though my client may have other concerns on their mind. The power of a good night’s sleep is transformational!
And, it can be really hard. Be kind to yourself, keep trying, and you’ll begin to put together the tools you need to get a good night’s sleep. Once you know them, it’s easy to communicate them to our loved ones so they don’t unintentionally keep us up at night.
For example - Normally, I can easily fall asleep. But, lately it’s gotten a bit trickier and I’ve learned that to fall asleep I need to wind down, read a bit, and then not be disturbed at all once I close my book. If I get that, I fall deeply asleep. But, if I don’t get a chance to unwind (like my partner needs to talk through something on his mind) or if I’m disturbed at all in those important 5 mins after I close my book, then I’m up for hours…sometimes all night.
Knowing this has allowed me to be very clear of my needs at night. I can ask my partner if we can talk about it in the morning. Often I go to bed earlier than him so I can fall asleep before he gets into bed (he can be a tad restless when getting comfy).
If you don’t find the help you need to help you get a good night’s sleep, don’t hesitate to reach out. I’m happy to help and you’ll probably inspire a new section to this masterclass that will help many other members :).
And, sleep tight!
Do you have any questions? If so, jump onto our private Facebook group :)