Improve sleep for better health

As a Naturopathic Medical Doctor, my goal is to treat the whole person. An often overlooked aspect of health is sleep. Improving sleep can have a life-changing impact on your well-being.

In the ever demanding lifestyle that we have created, more and more people are choosing to cut their night’s rest short. In fact, the most recent data shows that in the US 39% of children and 35% of Adults report getting less than the recommended sleep time. When I see patients in my office, we always discuss sleep. It is a critical component in creating a good foundation for health and reversing disease.

Sleep is crucial for maintaining good health and overall well-being.

During sleep, the body carries out important restorative and reparative processes that are necessary for maintaining physical and mental health. Here are some reasons why sleep is important for health:

Memory and Learning: Sleep helps consolidate memories and aids in learning new information.

Physical health: During sleep, the body repairs and rejuvenates itself, including the muscles, tissues, and organs. Lack of sleep has been linked to an increased risk of chronic conditions such as obesity, diabetes, and heart disease.

Mental health: Adequate sleep is essential for maintaining good mental health. Sleep plays a vital role in regulating mood and emotions, and lack of sleep has been linked to depression, anxiety, and other mental health disorders.

Immune function: Sleep is important for a healthy immune system. During sleep, the body produces cytokines that help fight infection, inflammation, and stress.

Hormonal balance: Sleep helps regulate the hormones that control appetite, metabolism, and growth, which are important for maintaining a healthy weight.

How Can I improve My sleep?

1. Stick to a sleep schedule: Try to go to bed and wake up at the same time every day, even on weekends.

2. Create a sleep-friendly environment: Make sure your bedroom is quiet, dark, and cool. Use comfortable pillows and a supportive mattress.

3. Limit screen time before bed: The blue light from electronic devices can interfere with your body's natural sleep-wake cycle. Try to avoid using electronic devices for at least an hour before bedtime.

4. Practice relaxation techniques: Techniques such as deep breathing, progressive muscle relaxation, and meditation can help you relax and fall asleep faster. There are many free and paid resources for guided mediation or breathing exercises that can help you relax after a long day.

5. Avoid caffeine and alcohol: Caffeine and alcohol can disrupt sleep, so it's best to avoid them before bedtime. Caffeine too close to bedtime will make it hard to settle down. Alcohol although might help you get to sleep, is not actually promoting restful sleep. If you are using alcohol to get to sleep. I suggest to schedule a visit with me so that we can help you find better ways to promote rest.

6. Exercise regularly: Regular exercise can help improve the quality of your sleep, but avoid exercising too close to bedtime as it can interfere with sleep.

7. Avoid large meals before bedtime: Large meals can make it difficult to fall asleep and can cause discomfort during the night.

8. Manage stress: Stress can make it difficult to fall asleep, so it's important to find ways to manage stress, such as practicing mindfulness or talking to a therapist.

What natural remedies can help with sleep?

Before trying natural remedies it is important to meet with your primary care doctor to rule out any underlying sleep conditions such as sleep apnea.

There are several herbs that have calming and sedating affects. Some of them are stronger than others. Here are a few that can be used to help in sleep onset or sleep duration.

• Chamomile

• Lavender

• Valerian root

• Passion flower

• California Poppy

• Hops

• Lemon Balm

These come in different forms such as teas and tinctures and often work best in combination with each other. These are a couple of formutiaons that I use in my office.

Beyond herbs there are a variety of nutrients that can help with sleep.

• Melatonin: Melatonin is a hormone that regulates sleep. It is most helpful in intiating sleep but does not necessarily impact sleep duration. It can be useful during traveling time changes or even daylight saving time.

• Magnesium: Magnesium is a mineral that is important for sleep. There are various types of magnesium. The best one for sleep is magnesium glycinate. My kids love this product because it tastes great and its fizzy!

• Amino acids such as l-theanine and gaba activate the calming receptors in the brain and can also be helpful for initiating sleep.

If you have trouble falling asleep, staying asleep, or are not waking up feeling rested those are concerning and you should schedule a visit with Dr. Simmons.

*Information in this blog post is for educational purposes only and in no way is meant to diagnosis or treat disease. You should always speak with a healthcare provider if you have medical concerns.

Sources:

1. National Sleep Foundation. Why Do We Need Sleep?

2. Centers for Disease Control and Prevention. Sleep and Chronic Disease.

3. Harvard Health Publishing. Sleep and Mental Health.

4. Mayo Clinic. Sleep: The Foundation for Healthy Habits.
5. National Institutes of Health. Sleep and Immunity.