11 Ways to Optimize Sleep
According to the CDC, adults should get 7 hours of uninterrupted sleep every night for optimal health. However, 35% of people - about 1 in 3 Americans - regularly sleep less than what is recommended.
These are some of my favorite natural tools to help you fall and stay asleep so you can wake up feeling rested, refreshed, and ready to tackle the day.
Master Your Sleep:
1. Consistent Sleep Schedule: Going to bed and waking up at the same time every day enhances your circadian rhythm, leading to better sleep quality. Yes, even on weekends! Avoid staying up late past 10 p.m. as much as possible (more restful sleep happens before midnight).
2. Light Management: Sunlight is your friend during the day, setting your internal clock. Early AM light helps set your cortisol/melatonin levels. Vitamin D deficiency has also been associated with sleep disorders and symptoms such as short sleep duration, poor sleep quality, and sleepiness. However, avoid bright and blue light at night to keep your melatonin in check for timely sleep. Avoid falling asleep by the TV.
3. Cool Down to Sleep: A cooler room can help you fall asleep faster. Aim for around 65°F -67 degrees. The room should be cool but not cold. But find what makes you comfy and cozy.
4. Mindfulness and Relaxation: Meditation or deep breathing can soothe your mind, making falling and staying asleep much easier. 🌬️ Listening to music before bed has been shown to be a simple and affordable way to improve sleep. One study should students who listened to music every night improved their sleep after just three weeks. My favorite bedtime meditation app is Olo; it has me asleep in minutes.
Olo, is easier than meditation. Sound is not just a soothing background; it's a powerful tool that supports a wide range of health goals—from boosting energy levels and improving sleep to enhancing overall well-being and happiness.
5. Avoid stimulants & other substances that impair sleep: Caffeine & Alcohol might be disturbing your sleep! Keep an eye on your intake, especially before bed. Caffeine can stay in your brain for 12 hours, so if you are sensitive, avoid afternoon coffee.
6. Diet: To optimize sleep, refrain from eating about 3 hours before bed.
7. Engage in regular physical activity: Regular exercise may help improve sleep in both healthy individuals and those with sleep concerns.
8. Pre-sleep Rituals: Establish a calming bedtime routine. Maybe it's reading, stretching, or listening to soft music. This primes your body to wind down. 🎶
9. Manage Liquid Intake: To avoid getting up multiple times to go to the bathroom, reduce hydration after 8 PM.
10. Micronutrient Deficiencies
Micronutrients affect the hormonal and neurotransmitter pathways involved in sleep. Making sure they stay at optimal levels is necessary for proper sleep rhythms.
Magnesium, in general, is SO important for the body! It is required as a cofactor for over 400 enzymatic reactions. Magnesium also increases GABA, a brain neurotransmitter responsible for slowing your thinking down and helping you fall asleep.
Vitamin D helps to improve sleep quality, reduces sleep latency, and raises sleep duration.
Vitamin B6 aids in the production of the hormones serotonin and melatonin. A lack of vitamin B6 has been linked to symptoms of insomnia and depression.
Research shows that L-theanine affects sleep by influencing several neurotransmitters and promoting relaxing brain activity. L-theanine crosses the blood-brain barrier, rapidly affecting neurotransmitters within the central nervous system. SO basically it quiets the noise in the frontal lobe making you feel calm.
11. Natural Sleep Supplements
My favorite sleep supplements:
BIO optimizer: magnesium breakthrough blend or sleep breakthrough powder - code TNP10
Hilma: Sleep support code TNP for $ off
Pure Encapsulations: Best Rest Formula
Moon Juice: Magnesi-Om
Pure Encapsulations: Magnesium Glycinate (200-400 mg is a typical dose)
References
Gao, Q., Kou, T., Zhuang, B., Ren, Y., Dong, X., & Wang, Q. (2018). The association between vitamin D deficiency and sleep disorders:
A systematic review and meta-analysis. Nutrients, 10(10), 1395.
Garcia, A. N., & Salloum, I. M. (2015). Polysomnographic sleep disturbances in nicotine, caffeine, alcohol, cocaine, opioid, and cannabis use: A focused review. The American Journal on Addictions, 24(7), 590–598.
3. Irish, L. A., Kline, C. E., Gunn, H. E., Buysse, D. J., & Hall, M. H. (2015). The role of sleep hygiene in promoting public health: A review of empirical evidence. Sleep Medicine Reviews, 22, 23–36.
4. American Academy of Sleep Medicine. (2013, August 1). Sleep and caffeine. Retrieved from http://sleepeducation.org/news/2013/08/01/ sleep-and-caffeine
