What you will learn in this article:
Increase low magnesium level
Increase low progesterone level
Add sleep-promoting foods, herbs or blends
Lower stress and cortisol, the stress hormone
Block out the artificial light before bed
Reduce alcohol before bed
Stop caffeine at noon
Skip the sugary late-night snacks
What is the last thing you watch, do or think before bed?
You know how good it feels to have a full night’s, restful, deep sleep, yes?
Maybe you have forgotten what good sleep even feels like?
Maybe you need sleeping aids to get any sleep but you know that they aren’t great for you and the quality of your sleep is far from what it could be.
Let me assure you that you are NOT alone – millions of Americans don’t sleep well and many are dependent on sleeping aids.
Insomnia is not the problem.
Insomnia (as in both trouble falling and staying asleep) is just a symptom of something else going on in your body. Uncover what it is and many of your health issues may improve, not just sleep.
Let’s dive into the most common causes of insomnia and strategies that might help you.
Before we talk about the strategies, let me quickly cover why sleep is that important. Sleep is the foundation of good health and wellbeing.
Here are some of the reasons:
- Your body repairs and renews cells during sleep.
- Your liver does most of the detoxification during sleep; between 1 am and 3 am. Being awake compromises this function.
- Hormone and neurotransmitter regulation happens during sleep.
- Poor sleep can cause 15% less leptin (which makes you feel full and not hungry) and 20% more ghrelin (which makes you hungrier) – this means it’s easier to lose weight when you sleep more.
- We attain stable blood sugar balance after a good night’s sleep. When we do not – we crave sugar, carbohydrates, and coffee in the morning. After only four to six hours of sleep, your body finds it harder to stabilize blood sugars, shows research from the University of Chicago. Meanwhile, your fatty acids in the blood go up. The end result? Increased risk of elevated blood sugars, weight gain and diabetes type 2.
- Adrenals repair during sleep – overactive adrenals overproduce cortisol which can cause an array of health issues – see the article on adrenal health here.
The Top Sleep Hacks
1. Increase magnesium levels
Most women I work with suffer from low magnesium levels and don’t even realize it. This is probably because it’s not on most doctors’ radar and no common tests are available to confirm this deficiency. Common symptoms of low magnesium include poor sleep, leg cramps, shoulder tension, constipation, anxiety and edginess, depression and headaches. I have written a comprehensive article on the causation and hot to fix this deficiency and another one on which form of magnesium is best to pick for your situation.
- Top up your magnesium levels: Having researched many forms of magnesium, I recommend (and personally take as well) glycinate form. I like it for its high bioavailability, high absorption rate, and non-laxative effect. Start with 250 to 300 mg per day and dose up until you get loose stool. Then, back off and continue at this dose.
- Try topical magnesium: If you suffer from many digestive problems and your absorption is compromised, you can replenish your magnesium reserves with topical magnesium that gets absorbed through the skin. I love using Quick Magnesium, in a gel form.
- Reduce stress: Stress and cortisol rob you of magnesium – replenish magnesium levels but also work on reducing stress.
2. Increase low progesterone
I have written extensively about progesterone’s role, reasons for it being low and how to fix it in this article.
In short: If you are suffering from symptoms such as irregular periods, PMS, mid-cycle spotting, infertility, anxiety, depression, and problems falling and staying asleep, low progesterone levels could be the culprit. Do not rely on blood tests to rule out low progesterone because serum-based labs are useless in showing you the true levels of steroid hormones (progesterone is a steroid hormone as well).
- Replenish progesterone levels: add the right nutrients, herbs, and supplements: article here. In short: nutrients such as zinc, vitamin E, vitamin B6 can help a ton in boosting natural progesterone production.
- Learn how to use seed rotation: It can help rebalance estrogen and progesterone levels. This surprisingly simple method has helped hundreds of women in our community.
- Try a topical progesterone cream: In times of stress (like during my book launch), I resort to topical progesterone because it helps me relax and sleep deeper. The one I use, love and recommend is ProgestPure.
- Reduce stress: Stress and cortisol rob you of progesterone (it happens through a phenomenon called “pregnenolone steal”). Easier said than done, but well, needs to be done.
3. Add sleep-promoting foods, herbs or blends
There are foods and herbs that can help with falling and staying asleep. In my experience, they are most often a good aid, not a solution. I see more often people resolving sleep issues by fixing their low magnesium, progesterone levels or stopping caffeine. But, the below recipes can help a great deal too:
- Ashwagandha Latte: This simple recipe is a favorite with people who get a sedative effect from this root. There is a chance it will do nothing for you. But, try and let us know in the comments!
- Kudzu root: Can help to fall asleep, try my Sleepy Lime Pudding. Kudzu is a root and the powder form is easily available in most health stores, in the Asian section.
- Herbal sleep blend: If you want to try an herbal blend synergistically crafted with vitamin B6, valerian, passion flower, lemon balm, chamomile, l-theanine, GABA and a tiny amount of melatonin, try Sleep Restore.
4. Lower stress and cortisol, the stress hormone
When you’re always rushing and stressing, your body pumps out more adrenaline and cortisol. If these stress hormones are still circulating when you hit the sack, they keep your body in ‘fight or flight’ mode so your brain won’t allow you to fall into a deep sleep.
When my own partner was in a toxic work situation, his high cortisol prevented him from sleeping well and we tried every sleep remedy we knew. But once we moved away, his stress reduced. To our great relief, he has since been sleeping like a baby – because his ongoing stress is clearly no longer trying to keep him awake.
I have seen many of my clients with unresolved past traumas and PTSD experiencing the same issue. For many, the sleep problems went away when they sought proper treatment.
- Remove yourself from the stressor: If your job, relationship or living situation is a constant source of distress or conflict, seek support and change it.
- Talk about your feelings: With an empathetic partner, friend or relative. If you’re experiencing trauma, depression or anxiety, see a counselor.
- Keep a worry diary: Jot down your problems and a few solutions to debrief and get troubles off your mind before bed.
- Try an adaptogenic blend: It will support your adrenals d
5. Block out the artificial light before bed
Artificial light interferes with your circadian rhythm and melatonin production. Blue, yellow and green light emitted by electronic bright light screen devices such as lamps, smartphones, computer screen, TVs, radio clocks or even outside street lamps, can interfere with melatonin production. Research from Harvard University shows that exposure to blue light suppresses melatonin for twice as long as other colors and can shift your body clock by as much as three hours. Even just eight lux of light can have an effect.
- Banish electrical devices: That means no clock radios, TVs, computers or their standby lights in your room 2 to 4 hours before and while you sleep. They can truly interfere with melatonin production in these vital night hours.
- Get light blocking glasses: If you have no choice and have to be exposed to light in the evening hours, get the True Dark glasses for the night and the Day Walker for the day. People sensitive to lights experience the profound difference with these glasses. You won’t know until you try them, or make it a point to avoid all artificial light one evening and see how it helps your sleep.
- Computer app: Install an app called f.lux. This reduces the blue wavelength coming from your screen, in favor of warmer more sleep-friendly tones. It, however, does not block out the yellow and green lights which some people are sensitive to.
- Enjoy a soft glow: At night, use candles or lamps instead of bright overhead electric lights. Need a toilet visit? Use a low-wattage flashlight or dim hall and bathroom globes with an amber glow.
- Open curtains on waking: This helps suppress melatonin levels, which should lower in the morning and rise at night.
- Breakfast al fresco: Go without your sunglasses for at least 10 minutes to ensure you get direct light exposure to your eyes.
- Set a sleep routine. Rise and retire at the same time every day to synchronize your body clock with light and dark.
6. Reduce alcohol before bed
Sure you want that chardonnay or shiraz? Alcohol might be a sedative and a relaxer, but many women observe that it triggers shallow sleep. This is partly because alcohol delays and shortens the slow wave and REM dreaming phases of the sleep cycle. And a few glasses of wine, beer or spirits, may also suppress your natural breathing pattern. Alcohol may also make you wake later from dehydration and thirst. And because it’s a bladder irritant and diuretic, you may also need to get up to pee!
Red wine can be a particular problem. It is high in natural chemicals called salicylates and amines, chemicals which can cause blocked nose and headaches in some people, waking them overnight.
- Well, quit booze before bedtime. Alternatively, drink earlier in the evening but not after 8 pm and always after food, not before.
- Savor an herbal tea: Choose valerian or chamomile for their calmative benefits.
7. Stop caffeine at noon
Love a good macchiato or strong cup of matcha tea? Don’t overdo it. Caffeine triggers the release of adrenalin and cortisol, which can keep your body on high alert for hours. Research at the American Academy of Sleep Medicine shows that caffeine can significantly disrupt your sleep six hours after your last hit. This is even more true for people who are slow caffeine metabolizers – even a decaf coffee will keep them awake! The point is: Try removing caffeine for 3 to 5 days and observe how has it changed your sleep.
- Set a caffeine curfew: That means no caffeinated tea or coffee after 12 midday.
- Try a coffee alternative: If you crave a milky hot drink, try this fabulous Chicory Latte. If you are sensitive to caffeine, quit it for 3 to 5 days altogether.
8. Skip the sugary late-night snacks
The worse choice of snacks before bed are:
- ice cream
- dessert yogurt
- sweet wine
Ironically, that’s what many people end their dinner with. Have it on occasion as a special treat and not a daily habit. Try these instead.
- For healthy sleep-boosting snack options, check out my high protein snack recipes.
- Have an herbal tea such as chamomile, peppermint, rooibos or rose tea.
- If you have no choice and must drink alcohol, pick a bitter herbal digestif such as Amaro (in Italy), Jagermeister (in Germany) or Cognac (in France), over a sweet dessert wine.
9. What is the last thing you watch, do or think before bed?
I once attended a medical conference at which a neurologist shared that most of his child patients stopped urinating in bed when they stopped watching scary movies before bed. Why? Because what you read or watch before bed is what your brain continues processing during sleep.
- Pick carefully what you read or watch: Pass up on political debates, thrillers, and horror movies and opt for something soothing.
- Listen to sleep self-hypnosis tracks: I got some of mine here.
- Try EFT (Emotional Freedom Technique) aka tapping for better sleep: This blog post and video explains how to do it. Many people have life-transformative results with EFT.
10. Herbal Blend
Sleep Restore is a blend of herbs with GABA, L-theanine, 5 HTP, and melatonin that prepare the mind and body for bed. The herbs in this formula have anti-anxiety and relaxing properties that wind down the body for sleep with the additional nutrients that quiet a chatty mind. This sleep formula is a good fit for those with adrenal stress, are perimenopausal or menopausal, or anyone that just wants a good night’s sleep.
It contains 3mg of melatonin which, research shows, is a dose that won’t inhibit your own production of melatonin. The common issue and worry (for the right reasons!) with using melatonin is that your pineal gland will stop producing its own. The 3mg dose is safe though.
Sleep Restore is made with non-GMO ingredients. Free of gluten, dairy, soy, yeast, sugar, and colors.
11. Music Frequency/Vibration
I was introduced to Michael Tyrell (the creator of Wholetones) who creates music at different frequencies to help with sleep, trauma, anxiety, etc. I was skeptical as I regularly get New Age-y product review requests which I turn down 99% of the time.
Turns out, not only is there science behind it but the reviews of the product are pretty amazing.
I then looked at his Amazon reviews. OK, wow, that is impressive.
In short: Tyrell writes and produces music at specific frequencies that help you to fall and stay asleep.
The most popular is the Sleep Lullabies – you can check them out here (they come pre-loaded on a cute speaker).
Is it a magic bullet to all your sleep problems?
Probably not. If anxiety and stress are your issues, this might help. If you are low on magnesium or progesterone, then less likely so.