The 10 Commandments of sleep hygiene

Happy World Sleep Day.

Good quality and restorative sleep is essential for day-to-day functioning. Read below for 10 tips needed to form healthy sleep habits.

The World Sleep Society’s 10 COMMANDMENTS OF SLEEP HYGIENE FOR ADULTS

1. Fix a bedtime and an awakening time.

2. If you are in the habit of taking siestas, do not exceed 45 minutes of daytime sleep.

3. Avoid excessive alcohol ingestion 4 hours before bedtime and do not smoke.

4. Avoid caffeine 6 hours before bedtime. This includes coffee, tea and many sodas, as well as chocolate.

5. Avoid heavy, spicy, or sugary foods 4 hours before bedtime. A light snack before bed is acceptable.

6. Exercise regularly, but not right before bed.

7. Use comfortable bedding.

8. Find a comfortable temperature setting for sleeping and keep the room well ventilated.

9. Block out all distracting noise and eliminate as much light as possible.

10. Reserve the bed for sleep and sex. Don't use the bed as an office, workroom or recreation room.

Losing Sleep? Four Causes and Solutions for Insomnia

There is more and more research showing the importance of sleep and its impact on our health. Yet, insomnia is a common problem. In fact, as high as 30-45% of the adult population suffers from it. After we drift off each night, our brain remains in an active and dynamic state. The glymphatic system continues to be hard at work cleaning house, eliminating waste and distributing compounds such as glucose, lipids, amino acids, and neurotransmitters. Also, a complex hormonal dance occurs as part of our natural circadian rhythm which regulates memory function, appetite and metabolism, focus, and many other aspects of our health. These hormone levels are directly related to how we feel on any given day, and the lack of sleep can further complicate many other health issues and recovery.

For example, we have all felt the irritably, mood changes, poor concentration and digestion changes that can come after a rough night of sleep. String together multiple nights of poor sleep and we can have more significant health problems like obesity, diabetes, weakened immune systems, and even decreased longevity. . 

The good news is that resetting your sleep is possible. Below is listed four common triggers for insomnia and ways to address it.

1. Low blood sugar related insomnia

   • Problem: If you are waking up in the middle of the night I encourage you to examine what you had for dinner. Dinners that are predominately carbs or followed by sugar in the form of dessert or alcohol can leave us on an insulin-blood sugar roller coaster. If our meals are not adequately balanced there is a risk that our blood sugar dips down too low at night. This can trigger you to wake up. 

   • Solution: Eat a balanced dinner. Take a look at your plate. Ideally half of your plate is covered in fiber rich veggies that help slow glucose absorption from your digestive tract. Aim to include 15-20 grams of protein and a source of good fat like avocado, olive oil or nuts and seeds that help maintain steady glucose levels.

2. High cortisol related insomnia

   • Problem: Cortisol is our stress hormone. It has a natural circadian rhythm that helps us maintain energy over the course of our day. Stress, either psychologic from life events, or physiologic from illness, pain or deficiencies, can trigger our normal cortisol rhythms to be disrupted causing broken and disturbed sleep.

   • Solution: Restoring our natural cortisol level can be challenging until we know the root cause of the disturbance.

     • For emotional stress the role of stress-coping skills cannot be overemphasized. Strategies like meditation, deep breathing exercises, counseling, gratitude journals, regular exercise and appropriately addressing relationship or job concerns are helpful. 

     • For physiologic stress it is best to work with a health care provider that can help uncover and address concerns like nutritional deficiencies, blood-sugar imbalances or chronic pain. 

3. Sex hormone related insomnia

   • Problem: Many peri- and post-menopausal women can testify that sleep changes as our hormones change. Hormones that are unbalanced can trigger a change in sleep quality.

   • Solution: Addressing stress and optimizing digestive health go a long way toward supporting our hormones, but sometimes we still need additional help. If sleep disruption occurs during a particular part of your menstrual cycle or develops in peri-menopause, then I recommend formal hormone testing. The information gathered can help direct targeted treatment. 

4. Melatonin related insomnia

   • Problem: Melatonin is one of the hormones that help regulate our sleep. Low levels of melatonin can be caused by exposure to blue light at bedtime or can occur when we have an imbalance in our serotonin levels. Serotonin is a neurotransmitter that is intimately tied to our mood and is a precursor to melatonin. Much of our serotonin is made in our gut and is a common chemical targeted by antidepressant medications. 

   • Solution: Minimizing our exposure to blue light a few hours before bedtime supports our natural melatonin secretion. We can do this by turning off computers, TVs and phones or wearing blue-light blocking glasses. Optimizing our digestive system, the site of much of our serotonin production is also indirectly helpful for our sleep. Talk to a health professional if you struggle with depression. You may need additional support for neurotransmitters. Some people benefit from direct melatonin supplementation, which is available over the counter in pharmacies.

If you think you are suffering from one or more of these issues and would like to discuss a customized plan for improving your sleep, make an appointment with Relish Health today.

Improve Your Sleep, Improve Your Health

Sleep is vital to the maintenance and healing of your body each day; and the lack of sleep is linked to a variety of serious health problems, including heart attack, stroke, type-2 diabetes, hormone balance, obesity and even wrinkles. While the amount of necessary sleep differs from person to person, most people need between 7-9 hours each night.

At Relish Health we discuss many lifestyle solutions that can improve your night’s rest, including dietary and nutritional choices listed below. Your body is unique and will respond to different foods and activities depending on a variety of factors. See me to develop a customized plan for improving your sleep and your overall health.

Maintain a steady blood sugar level. Eating a balanced diet that is rich in fruits, vegetables, “good” fats and lean proteins and avoids added sugar is important for maintaining steady blood sugar levels. Erratic levels can lead to elevated stress hormones that disrupt the sleep process. When eating a bedtime snack be sure to pair carbohydrates with a source of fat or protein to help promote steady absorption of the nutrients. For example, pair almond butter with your banana to make a balanced snack.

Enjoy alcohol wisely. Although alcohol can cause drowsiness, it delays the brain from entering the REM sleep cycle, which is restorative to its function. Consuming alcohol within 3 hours of bedtime may cause you to wake up still feeling tired despite having spent an adequate amount of time in bed. Having a drink at dinner is unlikely to disturb your sleep, but consider switching to tea for a night cap. Herbal teas that are known to promote relaxation include chamomile, holy basil or lemon balm.

Minimize caffeine consumption. Caffeine is a powerful stimulant. It has a 6-hour half-life, which means you still have 50% of your morning caffeine in your body at lunch and still 25% at dinner time. Anything you drink after noon will still be near 50% strength at bedtime.

Consume foods that promote melatonin production. Melatonin is a hormone produced in the pineal gland of the brain. It helps regulate our sleep-wake cycle as well as helps orchestrate other hormonal functions. Certain foods have been associated with boosting the body’s ability to produce this important hormone and minimize the need for supplementation. Consider adding these foods to your evening meal: pineapple, cherries, bananas, oranges, oats, sweet corn, and rice.

Consume foods rich in vitamins and minerals. Key nutrients including magnesium, zinc, vitamin D and B vitamins support relaxations, healing and neurotransmitter manufacturing. Nutrients dense foods include dark leafy greens, nuts, seeds, fish, beans, whole grains, avocados, yogurt, bananas, dried fruit and dark chocolate.