According to data from the Centers for Disease Control and Prevention (CDC), around 35% of adults in the United States regularly report not getting enough sleep. People encounter different difficulties with sleep; some struggle to fall asleep, while others experience restlessness due to a racing mind. Many individuals wake up between 2:00-3:00 am and struggle to return to sleep.
Several restorative things occur while we are asleep and when this is disrupted, many systems are impacted. Fortunately, there are many different levers we can pull and supports to implement to provide more qualitative shut eye.
What happens when we sleep?
Sleep profoundly influences all bodily systems, serving as a cornerstone of health. During sleep, the brain undergoes detoxification. Without adequate sleep for this process, both the body and brain suffer. Neural plasticity, the brain’s capacity to learn and remember, is compromised, as are hormone and neurotransmitter systems. This diminished neuronal communication fosters inflammation in the brain.
In addition to detoxifying during sleep, the brain is busy doing other things to support our systems.
- Encodes and solidifies memories. Specifically, the REM dream state takes fresh memories and catalogues them from the hippocampus (short term memory) to the cortex (long term memory) where they are stored more permanently. This process is essential in learning and memory formation.
- Tissue healing and growth – The production of Growth Hormone, required to grow new tissue, is at its highest in the overnight hours. Because our bodies are conserving the energy of talking, thinking, and eating, we are free to spend our energy reserves on these important healing processes.
- Immune System support – Numbers and activity of every immune cell are higher during the nighttime hours making sleep critical for long-term health.
- Dreaming, energy conservation, and making new neural connections are other processes occurring while asleep.
When sleep is disrupted
Insufficient sleep stresses the body, leading to increased production of the body’s stress hormone, cortisol. Cortisol levels should naturally decrease at night, while melatonin (the sleep hormone) production should rise. Excessive cortisol inhibits this natural trigger for melatonin, making sleep more challenging. This situation can initiate a vicious cycle.
Inadequate sleep has been linked to heightened levels of the hunger hormone, impaired judgment, as well as poor brain and heart health.
Individuals experience various sleep difficulties. Since multiple factors influence sleep, there are also numerous avenues for improving it. Here are 10 ways to get a better night’s rest.
1. Stress Management
The stress hormone, cortisol, has a counterpart hormone, melatonin which triggers the body it is time for sleep. Cortisol levels should naturally decrease at night to allow melatonin levels to rise. If you experience excessive stress, melatonin levels may fail to rise in the evening as expected, disrupting the sleep rhythm. Melatonin is the hormone that preps the body for sleep and cortisol acts as its opposing hormone. Individuals experiencing high stress levels encounter disrupted circadian rhythms and struggle with sleeping due to an imbalance in these sleep/wake hormones.
Mindfulness practices
In a world of constant stimuli and distractions, achieving restful sleep can often feel like an elusive goal. However, mindfulness is a powerful tool that can transform our sleep patterns and enhance overall well-being. With its roots in ancient meditation practices, mindfulness has become a remedy for the sleep-deprived. Cultivating awareness offers a pathway to improved sleep.
- Sleep stories, and Nature sounds like ocean waves, rain, and fire crackling can all be found on apps like Calm, Insight Timer, and YouTube.
- Meditation or Yoga Nidra – Studies have found that the Yoga Nidra practice appears to reflect an integrated response by the hypothalamus, resulting in decreased sympathetic (excitation) nervous activity and increased parasympathetic (relaxation) function.
- Breathing exercises and/or working with a breath work guru.
- Sound Frequencies – 432 Hz is recommended for deep sleep. In addition to white noise, brown, pink and orange noises are helpful to sleep.
- There is also a visual support option to help you relax.
2. Create a Sleep Routine
It’s important to establish cues that signal to the body it’s bedtime. Engaging in small, short rituals before sleep aids in preparing the body and mind for rest. Some nightly routines outside of brushing your teeth include having tea, washing your face, applying lotions and potions, taking a bath or reading a book. Think about what would sooth your soul before bed and help you leave the day behind.
Ways to unwind
- Read a paper book, but keep topics light and not stressful. Your brain is about to download for the day. Best to keep it peaceful.
- Journal – keeping a journal bedside is helpful to get thoughts out of your mind and onto paper. Journaling can help a busy mind and can be used practice gratitude, best and worst parts of the day, let the mind wander, rage on the page, plan for the next day
- Warm bath or shower, 1-2 hours before bed enhances the body’s natural cooling system.
- Add Epsom salts to further relax the muscles, can boost calm vibes further by adding essential oil.
- If taking a shower, using a shower steamer or a few drops of lavender on the shower floor creates a relaxing steam shower.
3. Cool things down
65 degrees has been noted as ideal room temperature for sleep.
- Oscillating fan will cool things down, but the sound is also known to soothe.
- Bamboo or percale sheets – both have a natural cooling effect. Bamboo sheets are soft and luxurious while Percale sheets feels crisp and fresh.
- Cooling sleeping pad or blanket.
4. Monitor light exposure, timing, and sources
The body’s natural clock is known as the Circadian rhythm. Biological clocks rely on external cues, particularly daylight, to perceive time accurately and regulate bodily functions accordingly.
- Exposing yourself to unfiltered morning light (without sunglasses, outdoors) signals to the body that it’s daytime and boosts morning cortisol levels by 50%. This is beneficial early in the day because it enhances immune function, alertness, and establishes a timer for our bodies to fall asleep 14-16 hours later.
- In the evening, it is wise to dim the lights, and reduce no overhead lighting use. This change in lighting triggers the body to decrease cortisol and start increasing melatonin production to help the body go to sleep.
- Our phones, computers, tablets, and TVs emit blue light constantly. These devices not only affect our dopamine response but also influence sleep. Blue light disrupts sleep patterns by interfering with the production of melatonin. Melatonin, a hormone primarily produced in the pineal gland in the brain, regulates the sleep-wake cycle and circadian rhythm. Blue blocking glasses are effective and inexpensive. It is advisable to wear them two hours before bedtime.
- Settings on your phone like Night mode, Dark mode, Do Not Disturb are a few ways to reduce intensity of blue light in the evening and sets boundaries.
- Set time limits on apps to help change behavior and reduce daily blue light exposure.
5. Get Outside
Not only is being outside helpful for circadian rhythms by syncing with the sun, fresh air and connecting with the earth also has benefits for reducing stress and improving sleep. Earthing/Grounding in which one walks barefoot on the ground, has many positive effects. Grounding appears to improve sleep, normalize the day–night cortisol rhythm, reduce pain & stress, shift nervous system toward parasympathetic activation, increase heart rate variability and blood flow, speed wound healing.
6. Block out sensory distractions
Reducing sensory distractions at night foster a peaceful environment conducive to restful sleep.
- Blackout shades and/or an eye mask – I swear by this one and have recommended it to many others through the years.
- Ear plugs, wax are most effective.
- Mouthguards are known to help with breathing at night as well as prevent damage from night grinding and clenching which is a common issue for many.
7. Blood sugar regulation
Waking between 2-3 am indicates that the liver is being overworked; toxins, high blood sugar/blood glucose level, alcohol are typically causes.
- Stop consuming sugar, starches, and alcohol 2 hours before bed which will support digestion and blood sugar regulation. Alcohol and sugar impacts sleep terribly and taxes the liver. These substances increase heart rate and body temperature, and it gets the liver working overtime causing many to wake up between 2-3 am.
- If you are feeling snacky after this suggested window, focus on a protein or fat (cottage cheese, hard-boiled egg or ½ an avocado) to prevent adding sugar into the bloodstream.
- Daily liver support strategies can help with nightly detoxification process. Herbal supports are mentioned below.
8. Reduce EMF exposure during sleep
Assess the number of electronics in your sleep space. Do you have a Wi-Fi booster or router in your bedroom? Identify items you can turn off while sleeping or relocate to other rooms. We are presently in the digital age and are just starting to comprehend the effects of electromagnetic waves on our bodies. It’s advisable to reduce and minimize exposure whenever feasible. Physiologist and health author, Daren Olein writes about EMF exposure & many other toxins in his new book, Fatal Conveniences.
9. Herbal and food supports
Harnessing natural remedies and the power of food, these choices offer a gentle and holistic approach to improving sleep quality. Whether you struggle with occasional sleeplessness or chronic insomnia, these options can help you unwind, quiet your mind, and drift off into a peaceful slumber.
- Milk Thistle & Dandelion root tea both support liver health. Roasted dandelion tea has an earthy flavor which can be sweetened by steeping with peppermint tea.
- Skullcap, passionflower, Valerian, Chamomile (most are found in Nighty Night tea by Traditional Medicinals) are herbs to calm and relax. These herbs are also found in tinctures and are available at Whole Foods or other health food stores. Here is one example.
- Concentrated chamomile, Apigenin.
- Drinking tart cherry juice before bed has been shown to support sleep. Look for one with no sugar added like Knudsen’s and also available at Trader Joe’s. ¼ c Cherry juice, 1 c sparkling water, squeeze of lime to taste.
- Kiwi fruit – Studies have shown that consuming kiwi fruit can improve deep sleep.
- Not intended to ingest, but Lavender has been suggested as an excellent natural remedy to treat insomnia and improve the sleep quality. Available as essential oils, soaps, lotions and sachets.
10. Supplements
Supplementation can be overwhelming with so many choices and a lot of noise. Most of the suggestions below work with serotonin. Serotonin neurotransmitter in conjunction with dopamine are important to sleep. Serotonin is a precursor to melatonin, the hormone that regulates the sleep/wake cycle.
- Sleep multi-mineral
- Magnesium theronate or Glycinate – magnesium is known as the relaxation mineral and the majority of Americans are deficient.
- Glycine – an amino acid that is a precursor to serotonin. We need serotonin to sleep. In addition to other benefits, glycine lowers body temperature which also will aid in sleep.
- Inositol – activates serotonin
- GABA – stress-reducing neurotransmitter, works with serotonin
- 5-HTP – produces serotonin, which can be converted into the hormone melatonin
- L-Theanine – an amino acid, particularly found in green tea, is a well-known agent for improving sleep disturbances.
Using a melatonin supplement should be limited to the short term. Prolonged use may lead to the body adapting and becoming dependent on melatonin for falling asleep.
Prioritizing sleep is crucial for overall well-being and vitality. Incorporating various sleep supports, including lifestyle adjustments, herbal remedies, and minimizing exposure to blue light, can significantly enhance sleep quality and duration.
By establishing a consistent sleep routine, creating a conducive environment, and managing stress levels effectively, individuals can optimize their sleep health and reap the numerous benefits of restorative rest. Quality sleep is not a luxury—it’s a necessity. So, invest in yourself, prioritize sleep, and experience the transformative power of a good night’s rest.
A reminder, I do not diagnose or treat and please consult your doctor before trying any new herb or supplement.
