Not Getting Enough Zzzz's?

7:39 PM Jackie Mart 0 Comments

Sleep:The cure all.  Whenever I am feeling down or sick I go to bed earlier or allow myself to sleep in. It does wonders for my emotional state and sanity!  Your body needs adequate sleep to heal itself physically and psychologically. 



The Circadian Cycle is natural physiological cycle of about 24 hours that persists even in the absence of external cues.

The cycles of light and dark that result from the movements of the sun and planets affect nearly all living creatures.  Our sleep schedules are still very much in tune with the sun and our environment.  Whenever light stimulates your skin or eyes, regardless of the source, your brain and hormonal system think its morning.  In response to the light, your hormonal system naturally releases cortisol. Cortisol is an activating hormone that is released in response to stress, light being a form of electromagnetic stress. This activates the body and prepares it for movement, work, combat or whatever may be necessary for survival. 

Why You Can’t Sleep:

Stress- Night time worries and wakefulness. 

Nutrition- Deficiencies can lead to difficulty falling or staying asleep.  A lack of magnesium –key in relaxing muscles- is associated with insomnia, and calcium is important in the production of melatonin, a hormone that regulates sleep cycles.

Sleep Apnea- A chronic, serious condition that affects millions of people.  Marked by pauses in breathing or shallow breathing during sleep that may last from a few seconds to more than a minute and can occur as many as 30 times or more per hour.  If oxygen levels drop because breathing is shallow or interrupted, the brain is triggered to wake up, so the overall quality of sleep is dramatically affected. 

Hormonal Shifts- Women are three times more likely than men to have disturbed sleep patterns, and hormonal shifts may be one reason.  When hormone levels surge or drop during pregnancy, menstrual cycles, or menopause, sleep can be dramatically affected. 

Caffeine and Alcohol Consumption


Sleep Environment- Bedroom too warm, poorly ventilated, loud, uncomfortable mattress, pillow….screen time (computer, TV) , exercise, arguing too close to bedtime. 

Excito-toxins- Aspartame, hydrolyzed vegetable protein, and MSG are considered excite-toxins, a class of chemicals that overstimulates neurons, causing them to fire rapidly and ultimately die.  This effect is especially pronounced in the parts of the brain that control sleep cycles.  MSG is found in large quantities in processed foods. 

Blood Sugar- If you blood sugar is unstable, you’ll likely wake at least once in the middle of the night as your body becomes mildly hypoglycemic and your brain calls out for energy.  High-carb bedtime snacks are of the main culprits, but even a sugary dessert can impact blood sugar and interrupt sleep.  Spicy, oily, or heavy meals can also upset slumber.  

Optimizing your Sleep/Wake Cycle:  

*Get to sleep by 10:30 pm.
*Minimize your exposure to bright lights, fluorescent lights, for at least 2 hours before going to bed. This includes your laptop and phone! 
*Sleep in a room that is completely dark.
*Avoid the consumption of stimulants after lunch.
*Eat right for your metabolic type, particularly dinner.
*Drink plenty of water. Half your body weight in ounces of water each day (ex: 130/2=65 ounces)
*Exercise!
*Try unplugging all electrical appliances in bedroom. 
*Chiropractic
*Acupuncture
*Massage

More Tips:

  1.  Try meditation or yoga before bed; deep breathing
  2.  Use black out curtains
  3.  Wear socks to bed-keeps your body heat in
  4.  Wear ear plugs-allows you to hear your heartbeat; blocks outdoor noises
  5.  Use an "eye pillow" that blocks out light,TempurPedic $42
  6.  Use an essential oil diffuser, air purifier
  7. Best essential oils for sleep: lavender, chamomile, mandarin (DoTerra, Young Living, Veriditas)
  8.  Take the TV out of the bedroom
  9.  Wear non-restrictive clothing to bed
  10.  Take a warm bath w/ Epsom salt before bed
  11.  Drink herbal tea (Sleepy Time/ Nighty Night Tea)
  12. Eat foods that contain L-tryptophan.
  13. Melatonin/Sleep Supplements
  14. Have sex-releases serotonin; helps you to relax.
  15. Listen to soft, peaceful music.  (App-Relax Melodies)
  16. Drink warm milk with turmeric (almond milk may also be used)
  17. Take a detox bath- 1 cup apple cider vinegar, 1 cup sea salt, 1 cup Epsom salt, 6 drops lavender essential oil.  
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Copyright, 2015, Jackie Mart. For further information about this blog, or Optimum Wellness LLC, contact Jackie Mart at 712.790.5883 or Jackie@OptimumWellnessMN.com. As a holistic nutritionist and lifestyle coach, I will support you in taking steps to a healthier and happier you. My goal is to help you create an art of balance in your life. You will also learn how important balance between primary foods (relationships, physical activity, sleep, career and spirituality) and secondary foods (organic food and whole food) is.



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