By Deborah Dittner
Sleeping difficulties are experienced by many people in this fast-paced modern era.
Sleep disorders consist of a variety of symptoms and in order to properly determine the cause of sleep issues, a food and lifestyle journal may be a helpful tool. Included in your journal is your food and drink intake including time of day and any symptoms following ingestion. Also include exercise, daytime and evening activities, your environment, medications and sleep preparedness.
The foods and drinks you consume may affect your sleep. Try to keep breakfast and lunch at consistent times including a source of protein especially at breakfast which may increase the feeling of wakefulness. The evening meal should be a minimum of two to three hours before bedtime. Eating an especially heavy meal at dinner needs time to digest. A whole nutrient dense food plan consisting of dark green leafy vegetables will help to promote improved sleep. Other food options to promote sleep are almonds (rich in magnesium), bananas and oatmeal (rich in magnesium and potassium), pumpkin seeds with a small apple and tart cherry juice.
Water is the best for fluid intake. But if you find yourself getting up multiple times during the night to use the bathroom, consider stopping fluids two to three hours ahead as well. Caffeine intake may also cause sleep troubles. A cup in the morning should be fine but consider stopping caffeinated beverages by noon or 3 p.m. at the latest. Many enjoy an alcoholic nightcap for a calming effect. But this actually reduces the quality and length of sleep increasing disturbances. Sugar and smoking can also create sleep issues.
A consistent wake and sleep schedule including weekends encourages your natural melatonin, a hormone telling you it’s time for sleep. Getting into this rhythm allows for restful sleep. Your bedroom atmosphere should consist of a good quality mattress like Intellibed Midnight Review and a firm pillow, darkening shades or curtains and an average room temperature of 65-70 F. Remove the use of all electronics (TV, iPad, iPhone) for a minimum of one to two hours from the bedroom as these only stimulate the body and mind. Enjoy reading a book under lower light. Your bedtime routine may consist of a warm bath with Epsom salt and lavender essential oil, a cup of calming chamomile tea or listening to soothing music or a sound machine with the ocean waves or rain falling.
Daytime exercise routines especially in the morning increase serotonin which aids in being alert and awake also allowing for improved sleep later on. If you have to work out later in the day, aim for at least three – four hours before bedtime. This timing is needed to decrease your body’s core temperature in preparation for sleep. Find a form of exercise that you enjoy whether it be walking, running, yoga, HIIT, or kick-boxing. The right exercise for you is to be consistent and enjoyed for it to be beneficial. Yoga before bed may consist of legs up the wall, child’s pose or corpse pose all creating relaxation.
Daily stress may also play a role in sleep concerns. Stress management may consist of evening writing in a gratitude journaling, meditation and breathing techniques including 4-7-8, box breathing and pranayama breathing may calm the mind. Therapeutic grade essential oils such as lavender or chamomile are well known to relax the body and promote sleep. Herbal remedies may also be a consideration to improve sleep, but remember to consult your healthcare provider and/or herbalist. You are an individual requiring individual needs which includes the herbs chosen. Not all herbs are created equal, proper dosage and timing, and pre-existing medical conditions may come into play. Some herbs that may be considered are chamomile, valerian, skullcap, lavender, passionflower, ashwagandha or California poppy.
If you still find that sleep is difficult to come by, consult with your healthcare provider as there may be underlying conditions causing your specific situation. A restful night of sleep allows you and your body to be prepared for the next day and all the wonders it has to offer.
Deborah Dittner is a family nurse practitioner and health consultant. Her mission is to transform as many individuals as possible through nutrition and lifestyle changes. www.debdittner.com