Tips And More Tips To Fall Asleep And Stay Asleep

Do you sometimes feel like you’ve said your last goodbyes to sleeping through the night?

Are you feeling exhausted or “running on fumes” all day?

Do not fear, I have some great tips (and an amazing recipe) for you!

The science of sleep is fascinating, complicated and growing
Sleep is this daily thing that we all do and yet we’re just beginning to understand all of the ways it helps us and all of the factors that can affect it.
Lack of sleep affects just about everything in your body and mind. People who get less sleep tend to be at higher risk for so many health issues like diabetes, heart disease, and certain types of cancer; not to mention effects like slower metabolism, weight gain, hormone imbalance, and inflammation. And don’t forget the impact lack of sleep can have on moods, memory and decision-making skills.

Do you know that lack of sleep may even negate the health benefits of your exercise program? (Gasp!)

OMG – What aspect of health does sleep not affect???
Knowing this it’s easy to see the three main purposes of sleep:

• To restore our body and mind. Our bodies repair, grow and even “detoxify” our brains while we sleep.
• To improve our brain’s ability to learn and remember things, technically known as “synaptic plasticity”.
• To conserve some energy so we’re not just actively “out and about” 24-hours a day, every day.

Do you know how much sleep adults need? It’s less than your growing kids need but you may be surprised that it’s recommended that all adults get 7 – 9 hours a night. For real!

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Try not to skimp!

(Don’t worry, I have you covered with a bunch of actionable tips below.)
Tips for better sleep (So how many of these tips can you start implementing today?)

• The biggest tip is definitely to try to get yourself into a consistent sleep schedule. Make it a priority and you’re more likely to achieve it. This means turning off your lights 8 hours before your alarm goes off. Seven. Days. A. Week. I know weekends can easily throw this off but by making sleep a priority for a few weeks your body and mind will adjust and thank you for it.

• Balance your blood sugar throughout the day. You know, eat less refined and processed foods and more whole foods (full of blood-sugar-balancing fiber). Choose the whole orange instead of the juice (or orange-flavoured snack). Make sure you’re getting some protein every time you eat.

• Exercise when it’s light outside or early AM. These things tell your body it’s daytime; time for being productive, active and alert. By doing this during the day it will help you wind down more easily in the evening. Exercise during the day has also been shown to improve sleep quality at night. Several studies have found exercise to be effective at reducing symptoms of insomnia, and some evidence indicates that exercise may be as effective as sleeping pills.

• Cut off your caffeine and added sugar intake after 12pm. Whole foods like fruits and veggies are fine, it’s the “added” sugar we’re minimizing. Yes, this includes your beloved chai latte. Both caffeine and added sugar can keep your mind a bit more active than you want it to be come evening. (HINT: I have a great caffeine-free chai latte recipe for you below!).

• Have a relaxing bedtime routine that starts 1 hour before your “lights out” time (that is 8 – 10 hours before your alarm is set to go off). This would include dimming your artificial lights, nixing screen time and perhaps reading an (actual, not “e”) book or having a bath.

• Buy amber-tinted glasses to wear after dark, which will reduce your exposure to blue light from ambient room lighting as well. Studies have shown that these glasses are extremely effective at preventing melatonin suppression and improving sleep quality and mood. (12) Uvex and Solar Shield are two popular, inexpensive brands.

• Save the carbs for dinner time – I sleep very well (and feel very satisfied) when eating mashed sweet potatoes. I make them from roasting sweet potatoes and mashing with a few tablespoons of butter from grass-fed cows. The carb/fat ratio is very nice in these.

• Sleep in a cool and dark bedroom — Installing black-out shades and covering any other lights in your bedroom is one option, but an eye mask is a good alternative. Keep the temperature in your bedroom cooler when you sleep than during waking hours.

• Exercise and get plenty of natural light during the day – Supporting your circadian rhythm by avoiding artificial light at night is important, but don’t forget to enforce it during the day, too! The most important environmental factor regulating the circadian rhythm is light entering the eye, so it’s important to let your body know that it’s daytime by exposing yourself to plenty of bright light. (25) Try to spend some time outside every day, in the morning or around lunchtime if possible. Compared to outdoor light, which usually ranges from 10,000 to 30,000 lux on a clear day, ordinary indoor light is a pitiful 10 to 300 lux, not nearly bright enough to have the strong circadian-entrenching effect we want.

• Go camping – Because the circadian rhythm is regulated primarily by exposure to light, the best way to reset your sleep schedule and get back on the right track is by exposing yourself to as much natural light as possible, with plenty of bright light during the day and no light at night. And one of the best ways to accomplish that is by going camping.

Supplements:

Magnesium

Magnesium has calming effects on the nervous system, and several studies have found magnesium to be effective in treating insomnia and improving sleep. (35, 36, 37, 38) Many people have success with 1 to 2 teaspoons of Natural Calm before bed, while others do better with chelated forms like magnesium glycinate or magnesium taurate (400 to 600 mg). It’s important to note that magnesium may have a laxative effect, and the chelated forms are usually better tolerated by those with sensitive guts.

L-theanine

L-theanine is an amino acid found in green tea that has been shown to have calming effects on the brain. (39) The recommended dose for improving sleep is 200 to 400 mg, taken an hour before bed if you have trouble falling asleep, or just before bed if you have trouble staying asleep.

Taurine

Taurine is an amino acid that reduces cortisol levels and increases the production of GABA, which is a major inhibitory neurotransmitter—our bodies’ natural “off” switch. Try taking 500 mg before bed. Using magnesium taurate allows you to get both magnesium and taurine with a single pill.

5-HTP

5-HTP is the precursor to melatonin, and the recommended dose is 50 to 100 mg an hour before bed. (Note: do not take 5-HTP if you are taking SSRIs or other antidepressants.)

Melatonin

If 5-HTP doesn’t work, you might consider taking melatonin itself. It’s more likely to be effective if your melatonin levels are low. At lower doses of 0.5 to 1 mg I believe it is safe and unlikely to cause dependence (which may be a concern with higher doses). Also, it’s worth pointing out that many people find lower doses more sedating than higher doses.

Recipe (Caffeine-free latte for your afternoon “coffee break”): Caffeine-Free Chai Latte
Serves 1-2
1 bag of rooibos chai tea (rooibos is naturally caffeine-free)
2 cups of boiling water
1 tablespoon tahini
1 tablespoon almond butter (creamy is preferred)
1 date (optional)
Cover the teabag and dates (if using) with 2 cups of boiling water and steep for a few minutes.
Discard the tea bag & place tea, soaked dates, tahini & almond butter into a blender.
Blend until creamy.
Serve and Enjoy!
Tip: You can try this with other nut or seed butters to see which flavour combination you like the best. Macadamia nut butter anyone?
References:
http://www.thepaleomom.com/gotobed/
http://www.precisionnutrition.com/hacking-sleep