| We tend to remember great moments in our lives because they don’t happen every day, they stand out. I want you to think about the last time you had a great night’s sleep. You know the one where your head hit the pillow and fell asleep immediately and woke up the next morning in the exact same position. No tossing and turning, waking up to go to the bathroom (multiple times), or that dreaded 3:00 am sit up in bed and can’t fall back asleep until just before your alarm clock goes off, just deep restful 8 hours of sleep. And you felt great the next morning. If this “great night’s sleep” doesn’t happen very often for you, when it does it sure becomes one of those ‘memorable’ moments. It seems many people struggle with getting a good night’s sleep, as I hear from a lot from my patients, so I am sure many of our readers can relate to this.
Sleep disruption can be due to many factors. Some of these will involve medical evaluations to identify, but even without medical intervention, there are strategies and habits we can take action to implement and improve quality of sleep. Afterall, sleep is so critical to good health that it is worth taking seriously these recommendations, even if you feel they may not be easy to implement.
Better sleep leads to sharper thinking, more focus and mental sharpness for your daily tasks, and better energy during the day. Sleep is the foundation of both cognitive and physical performance. I think it is clear that optimal quality and duration of sleep is one of the key components of overall health and wellbeing. Keep in mind: You can’t “catch up” on lost sleep – thinking you will make up for it on the weekend really does not work.
Look at all the key functions in our body that sleep affects:
- Energy Conservation – Sleep allows the body to reduce energy expenditure and replenish resources for the next day.
- Cell and Tissue Repair – Sleep promotes the repair of damaged cells and tissues, including muscle and bone.
- Hormone Regulation – Sleep influences the release of hormones crucial for growth, metabolism, and other bodily functions.
- Immune System Support – Sleep helps maintain a healthy immune system and the ability to fight off illness.
- Cardiovascular Health – Adequate sleep is linked to a lower risk of cardiovascular disease and stroke.
- Brain Maintenance – Sleep helps clear waste products from the brain and consolidates memories.
- Cognitive Function – Sleep improves attention, concentration, learning, and decision-making.
- Emotional Regulation – Sleep helps regulate emotions and manage stress.
- Memory Consolidation – Sleep is crucial for forming and retaining memories.
- Creativity and Problem Solving – Adequate sleep can enhance creativity and improve problem-solving abilities.
- Brain Waste Clearance – Sleep helps remove waste products from the brain, including those that accumulate during wakefulness.
- Weight Management – Sleep plays a role in regulating appetite and metabolism, which can impact weight management.
- Mood and Psychological Health – Sleep deficiency can negatively affect mood, increase the risk of depression, and contribute to risk-taking behaviors.
STEPS TO IMPROVE SLEEP:
- Determine whether your Circadian Rhythm (your body’s 24-hour internal clock) is disrupted. Does this describe you?
- Disruptions in sleep patterns – difficulty falling asleep or staying asleep, waking up too early, or feeling sleepy at unusual times during the day
- Extreme daytime sleepiness – decreased alertness, and problems with memory and decision-making, as well as difficulty focusing and performing high-precision tasks
- General feeling of being unwell – irritability, low energy, problems concentrating, depressive symptoms, loss of appetite or nausea, lack of motivation
- Chronic stress and exposure to artificial light-can disrupt the circadian rhythm, leading to inflammation and an increased risk of conditions like hypertension, type 2 diabetes, autoimmune diseases, and irregular menstrual cycles
- “Circadian Syndrome” is combination of symptoms like insufficient sleep, central obesity, high triglycerides, low HDL cholesterol, hypertension, elevated fasting glucose, and depressive symptoms and is associated with a significantly higher risk of chronic illnesses.
- Reset your circadian rhythm with natural SUNLIGHT:
- Key strategies include consistent light exposure throughout the day and maintaining a regular sleep-wake schedule.
- Get 10-20 minutes of first morning light, high in blue light, to shut down melatonin, increase alertness, and switch your body clock to daytime function mode.
- Go outside without sunglasses, when possible, to allow in UVRs.
- Walk outside during the day, after lunch – highest full spectrum light.
- Walk outside after dinner in lower sunlight – declining natural light signals the brain to wind down and get ready for sleep.
- Eat with daylight and try to go to bed early. The most powerful sleep for health is before midnight.
- Limiting artificial light exposure can significantly help in realigning your internal clock.
- Maintaining a healthy lifestyle also supports circadian rhythm regulation, which includes a whole foods diet, avoiding late-night meals and snacks, and limit caffeine, especially after noon.
- Regular exercise, particularly outdoor activity in the morning, aids in resetting circadian rhythms and improving sleep quality.
- Bright light therapy using a light box, visor, or glasses can also be effective in adjusting melatonin production.
- Minimize or avoid supplemental melatonin as there are adverse effects on cortisol and weight gain, especially for women.
- Practice good sleep hygiene for better sleep.
Good sleep hygiene involves establishing consistent habits and creating an optimal environment for rest. Here are top strategies:
- Turn off all TV, phone, computer, tablet screens one hour before bed.
- No LED lights and use only incandescent or red light before bed. Blue light inhibits melatonin production which is necessary for sleep.
- Use blue-light blocking glasses, screen filters or apps that adjust screen settings for longer duration exposure or evening use.
- Use incandescent or even red light in the evenings to signal the brain it is time to start slowing down and stimulate release of melatonin and promoting better sleep.
- Maintain full darkness in your bedroom. NO LIGHT AT ALL.
- Turn TV off during sleep, no light from clock or electrical equipment. Use blackout curtains or complete black out shades.
- Put phones in airplane mode or better turn them off. Best is to keep it OUT of your room completely.
- Turn off all Wi-Fi in your house to reduce EMF all night long!
- Reading, meditating, breathing exercises, or light stretching are excellent approaches to slow down and prepare for sleep.
- Avoid caffeine later in the day. You need at least 5-6 hours for the stimulant effects to wear off and 10-12 hours for caffeine to be fully eliminated from body. If you have problems sleeping, it is best to limit caffeine to only morning hours before noon.
- Avoid alcohol for better sleep. You may feel sleepy with alcoholic drinks but alcohol is a depressant drug that disrupts normal sleep phases and loss of deep sleep, plus it leads to fragmented sleep because it causes a drop in blood sugar that leads to more awakenings when alcohol wears off.
- Avoid vigorous workouts before bed, as it can elevate stimulating hormones.
- Incorporate relaxing activities in the evening – sauna or spa, take a magnesium bath or a stroll after dinner.
- Turn down the temperature. Most people sleep better in a cool room but not necessarily cold.
- If you supplement with magnesium – take before bed to help your muscles relax and may help with sleep. Do not take magnesium with calcium or iron that inhibit magnesium absorption.
- Check your ferritin level (measure of iron stores) – ferritin below 60 causes fragmented sleep, restless legs and muscle twitches during sleep and fatigue during the day.
- Don’t stay up too late. Establish a set sleep time, maximizing the hours of sleep before midnight for more quality sleep.
A recent study published in PNAS (Proceedings of the National Academy of Sciences) compared sleep duration and health outcomes across 20 countries including Japan and the United States. It provided an interesting comparison of Japanese versus American sleep habits. Although the Japanese were found to average the shortest amount of sleep, only 6.8 hours, the study found Japanese have a higher quality of sleep.
The Japanese value napping which is a common practice even in the workplace and can be perceived as a sign of hard work. Napping in the workplace is largely frowned upon in western cultures like the US. Japanese sleep environment are cooler rooms (around 55°) compared to Americans who prefer warmer temperatures of 68 to 72°. A cooler room temperature is thought to aid in the body’s natural sleep process.
Japanese often sleep on firmer sleeping surfaces like futons which may offer better spinal support. Americans prefer softer plush mattresses that don’t support the spine properly. Japanese also practice pre-sleep rituals such as taking a warm bath before bedtime to promote relaxation and deeper sleep. Americans often engage in stimulating activities like watching TV or using electronic devices right before bed.
Higher quality of sleep over many years is a factor that contributes to Japanese, as a group, tend to live longer and have lower rates of obesity, type 2 diabetes and heart disease compared to Americans.
- Start your morning off right! Remember that good sleep actually begins each morning by RESETTING YOUR CIRCADIAN RHYTHM. Go outside and get real blue light from the sun to help you wake up and become more alert. A healthy morning routine to ease into the day involves:
- NO screen use for first 30 minutes
- Hydrate first thing with 8-12 oz of plain water (Before your coffee!)
- Go outside and get first morning light rich in blue light to help you awake and alert.
- Take a few minutes to reflect and express gratitude, meditate, practice deep breathing to improve oxygenation, set intentions, review schedule, or cuddle with your pets.
- Grounding – go outside, walk in the grass barefoot, be in contact with nature, tend to the garden, or swim in a natural body of water.
- Do some light stretching or take a morning walk or workout
- Have breakfast with protein to “break the fast” from overnight.
- Check levels of critical sleep supporting nutrients – blood tests provide accurate levels and guide your supplement use: Ferritin (measures iron stores), Vitamin D, zinc, magnesium, B12, B3, B1, and B6. All need to be at optimal levels for proper sleep regulation. Then systematically supplement with high quality products to optimize your levels of these crucial nutrients. Nutrients That Support Your Sleep:
- Vitamin D –Vitamin D receptors are found in the brain’s regions that regulate sleep suggesting a direct role in sleep. Studies have linked vitamin D levels with sleep quality, and deficiency can lead to sleep disturbances. Try our TruBioD3™ which contains D3 as cholecalciferol, the bioidentical form of vitamin D.
- Zinc – Randomized clinical trials have found that zinc supplements improve sleep quality and reduce insomnia. Try our TruZinc™ an amino acid chelate formulated for enhanced absorption and reduced GI upset.
- Magnesium is a natural muscle relaxant by reducing the calcium flow within the muscle cells and helps prevent excessive contractions and muscle cramps and relaxes the body for better sleep. Magnesium also plays a role in the production of neurotransmitters involved in sleep, such as GABA and melatonin. Try our TruMagnesium™ as magnesium lysinate glycinate and chelated dimagnesium malate both formulated for enhanced absorption.
- B vitamins – Certain B vitamins, B12 and B6, are involved in the production of neurotransmitters that regulate sleep. Try our TruMultiV that contains a complete vitamin B complex at my recommended doses.
- Amino acids, especially glycine, tryptophan and L-theanine may improve sleep quality. Tryptophan helps the body produce serotonin and melatonin which are both involved sleep regulation and L-theanine is believed to promote relaxation through its effects on neurotransmitters as well. Try TruAmino™ Complex with tryptophan.
- Iron – Iron helps transport oxygen throughout your body, which is why a deficiency can leave you feeling fatigued, and you may awaken in the middle of the night due to hypoxia. Low iron is also linked to restless leg syndrome which can disturb sleep. Try our TruMultiV with Iron to improve your iron levels.
- Another powerful sleep combination is found in our TruInositol™ Complex with GABA to promote calmness and support better sleep.
SHOP HERE
By incorporating these recommendations consistently, you should be able to fall asleep easier, stay asleep longer, sleep with fewer awakenings and FINALLY – get a better night’s rest to enjoy all the health benefits of great SLEEP!
Remember, ALL of our natural medicine products are manufactured in the United States using top quality, cGMP-compliant professional formulas. Our manufacturer undergoes regular inspections for quality, cleanliness and reliability of the supply chain ingredients! That’s the GOLD Standard for supplements in the United States and few companies meet that. And to insure optimal health, I encourage you to turn to our other natural medicines with our for TruImmune™Boost, TruNAC™, TruImmunoglobulin,™ TruC with BioFlav™ (Vitamin C with complete Bioflavonoids), TruMitochondrial ™Boost and TruProBiotic™ Daily to replenish critical bifidobacteria depleted by COVID shots, viral illnesses, and antibiotic therapy.
To Your good health and improving resilience!
Dr. Vliet |
