Sleep has been a topic of conversation with many of the people I talk to. Seems that it is not just me that suffers from a restless night sleep most night. I have done some research on what the heck is going on and what I can do about it.
Apparently, Diet has a more significant impact on sleep than you may realize. When it comes to a good night’s sleep, it’s not just about WHAT you eat, but WHEN.
Let’s start with the obvious, caffeine. Caffeine is a stimulant and should be avoided in the latter half of your day. Other sources of caffeine that may surprise you include protein bars, decaf coffee, non-cola sodas, ice cream, yogurt, candy bars, hot chocolate, and flavored water. Make sure to read package labels to avoid any source of caffeine late in the day.
Data shows that low fiber intake throughout the day is linked with lighter, less restorative sleep. Indigestion before bedtime makes it harder for your body to relax and drift off to sleep.
Limiting sugar and processed foods, in general, will positively impact all aspects of health. According to the National Sleep Foundation, cutting these foods will speed your digestion, keep energy consistent throughout the day, and lead to a better night’s rest.
While you want to avoid going to bed on an overly full stomach, your sleep may be disrupted by hunger if you’re running on empty. Opt for high fiber low sugar nighttime snacks such as oatmeal, carrot sticks with hummus, eggs, or avocado on whole-grain toast.
Finally, you may want to reconsider that evening drink. While the effects of alcohol can knock you out quickly, research shows it disturbs the quality of your sleep later in the night. Dry January anyone?
I have by no means figured this out myself and I am always curious after a good night sleep what did I actually do that made me sleep on this night. Some of the things I do:
- Move and meditate most days
- Drink some Tart Cherry Juice. Research shows that tart cherry juice increases sleep time and sleep efficiency for people with insomnia. This may be because tart cherry juice increases the bioavailability of tryptophan and increases your body’s production of melatonin
- Take Melatonin. I use these patches but your favorite all natural brand will do - Dream | The Good Patch
- Take Magnesium. It is amazing. Magnesium is proven to relieve anxiety, headaches, sore muscles, and insomnia. You can take whatever brand you like. Recommend adding more when traveling. For traveling I like - -Natural Vitality Calm, Magnesium Citrate Supplement, Anti-Stress Drink Mix Powder
- Get in to bed by 10pm. Researchers say falling asleep between 10 p.m. and 11 p.m. is the best time for heart health They say that optimum bedtime fits well with circadian rhythms and daylight exposure. Experts say having a consistent bedtime routine, as well as exercising and eating at the proper times, can help you fall asleep at a healthy hour
- Eliminate screens. While scrolling through your social media or watching your favorite show may seem harmless enough, numerous studies have found the blue light emitted from these devices can keep us from getting a good night’s rest
If you wake in the middle of the night with your head spinning, try any of these:
- Deep belly breathing - Deep Breathing: Step-by-Step Stress Relief (webmd.com)
- The 4-7-8 Breathing - Breathing Exercises: Three To Try | 4-7-8 Breath | Andrew Weil, M.D. (drweil.com)
- Feet up the wall (Viparita karani in Sanskrit) is an inversion pose that’s quiet and calming. It helps your nervous system and relaxes your body; letting go of the tension you’ve been carrying - What Is Legs-Up-the-Wall? The Benefits of This Yoga Pose and More (webmd.com)
- Think about all the things you are grateful for
- Listen to white noise or bedtime meditation
- Tapping meditation. Tapping, also known as EFT (Emotional Freedom Technique), is a powerful stress relief technique. Tapping is based on the combined principles of ancient Chinese acupressure and modern psychology. Sounds crazy but it works for sleep and more - The Tapping Solution (EFT): How To Get Started
These are just a few suggestions for a good night’s sleep. We all know the last few years have been challenging on many different levels. 2023 is the year to regain your health and start living the life you want. Let's all commit together that we will flourish in this one and precious life. Stay tuned for more wellness tips.