5 Tools for Better, Deeper Sleep
If you struggle with falling or staying asleep, there are many natural tools you can use to get better, deeper sleep. I recommend starting with your diet and sleep hygiene first (check out all the tips below!) and building upon your routine from there. Great sleep is possible!
Is Your Diet Keeping You Up At Night?
Do you usually wake up between the hours of 1-3am? That’s likely related to liver toxicity and your blood sugar crashing during the night. What you eat during the day has a massive impact on the quality of your sleep, and how you feel the next morning. Balancing your meals with fat, protein and fibre will help improve energy, focus and mood during the day, while helping you avoid blood sugar dips and waking at night. Utilizing intermittent fasting and focusing on whole food carbs in moderation can also help keep insulin lower, supporting hormonal harmony.
Work On Balancing Your Gut Microbiome
Did you know that having balanced gut bacteria is essential for the production of melatonin? If you have bad sleep, you’re likely dealing with an unhealthy internal environment. Additionally, when the gut is in chaos, this creates inflammation that can fuel insomnia. Probiotics can help, but if you’ve really struggled with sleep, it’s important to look deeper, as this may be a big root cause. Improving your diet, reducing stress and focusing on your gut health is likely a missing factor in your sleep issues and is fuel for blood sugar and hormonal imbalances.
Reduce Blue Light Pollution
Our ancestors weren’t bombarded with artificial light pollution the way we are today. They rose with the sun and slept with the moon, keeping their circadian rhythms in balance. It’s not just light from the TV in front of you while you’re falling asleep that can interfere with melatonin production, but the lights in your home, your phone, the street, even the alarm clock beside your bed can all deplete your melatonin within seconds. Yes, seconds!
Here are some tips I recommend for resetting your circadian rhythms:
Go to bed and wake up at the same time each day to train your body.
Get natural sunlight first thing in the morning for 10-15 minutes, NOT through a window.
Make the room dark and sleep with a sleep mask
Don’t use alarms with lights constantly lit
Avoid screens and light candles at night instead
Exercise in the morning, not the evening.
Turn off your wifi at night (this can really make a difference!!)
Invest in amber blue light blocking glasses to wear 2 hours before bed.
So simple, it just might work!
Use Nutritional Support for Better Sleep
In addition to diet, the right supplements for sleep can be of great benefit. Magnesium is often one we’ll choose for clients to help relax the nervous system and aid sleep, while supporting healthy digestion. If you’re wired at night, adrenal support during the day (vitamin C, B5, adaptogenic herbs, etc.) and supplements like probiotics, phosphatidylserine, melatonin or CBD before bed may be beneficial. Even teas like passion flower, hops and lemon balm can help. Additionally, as mentioned earlier, using targeted supplements for gut health can also help with getting good quality sleep. Always consult your practitioner before making changes to your health regimen.
You deserve to get good, quality sleep and your long-term health depends on it. Choose an area to focus on this week and update us on how it goes!
Asher Kleiber
Registered Holistic Nutritionist™
