With the new year upon us, I’d love to dive into getting one of our most primal needs for great health off to a great start.
Quality Sleep.
So many of us underestimate the value of sleep when it comes to achieving, and maintaining, great health. I like to say “Sleep is not a luxury. It’s a medical necessity.” Especially when it comes to healing our body, mind, and spirit from chronic health conditions like cancer, autoimmunity, hormonal imbalances, and maintaining a healthy weight.
So, what are some of the primary benefits of consistent quality sleep?
• Supports the immune system
• Lowers inflammation in the body
• Enhances cognition and memory
• Reduces stress and anxiety
• Helps to regulate appetite and supports weight management
• Helps to lower risk of chronic disease
(including diabetes, cancer, heart disease, depression, & obesity)
• Balances mood
• Supports positive social interactions and relationships
This is simply an example of the wide variety of health benefits to quality sleep.
If you’re a woman in midlife navigating the unpredictable terrain of perimenopause and menopause, unfortunately sleep is an area of our health that takes a big hit during these hormonal changes in our bodies. No longer are the days of sleeping like a baby and waking up refreshed with a spring in our step. On the contrary, many of us struggle to get 8 hours of uninterrupted sleep, deal with insomnia, and wake up feeling “tired and wired” facing the day ahead.
So, why does our sleep become out of balance?
Remember, we are all unique and it’s important to mention “bio-individuality” - a concept I learned from my health coach training that states we must each look at, and address our unique factors.
Some of these factors include:
• Stress and erratic levels of cortisol
• Reduced levels of melatonin
• Blood sugar imbalances
• Neurotransmitter deficiency, like serotonin
• Sleep apnea
• Fluctuating levels of reproductive hormones (estrogen, progesterone, DHEA)
• Liver congestion
• Food allergies which triggers histamine response, calling cortisol into action
So, now that we have a general idea of why sleep is important and how it becomes out of balance, let’s highlight some key changes you can begin today to start catching quality zzzz’s again and feeling like your best self.
Some key solutions for better sleep include:
• Eat tryptophan-rich foods, which are a precursor to serotonin and melatonin (like turkey, bananas, nuts & seeds, whole grains like millet, quinoa, & buckwheat)
• Detoxify your liver
• Avoid adrenal stimulants, like too much sugar, caffeine, and energy drinks (sends cortisol into action)
• Avoid sweets and sugar right before bedtime. Sweets spike blood sugar levels creating a blood sugar crash later in the night which calls cortisol (our stress hormone) into action to re-stabilize things and wakes you up.
• Heal your gut and address pathogens like Candida and yeast overgrowth.
•Reduce stress and focus on relaxation techniques.
• Take mineral supplements like magnesium which helps your body with its own melatonin production.
•Improve your “sleep hygiene” by turning off all electronics 2 hours before bedtime. Create a cool and dark sleeping environment, and adopt a “power down hour” with a soothing bedtime ritual like a warm bath and candlelight to prepare your body for sleep.
Remember, sleep is nature’s best remedy to create great health!
It is also a wonderful compliment to heal your body, mind, and spirit from a wide myriad of health conditions like cancer, autoimmunity, and hormonal imbalances. So, if you’re looking for effective ways to regain control of your sleep, start with these simple suggestions and notice any shifts in your circadian rhythm.
