Improving Your Sleep Naturally: Nutrition and Lifestyle Tips

Improving Your Sleep Naturally: Nutrition and Lifestyle Tips

Do you struggle to get a good night’s sleep? You’re not alone.

Many factors can interfere with our ability to sleep well, especially as seasons change and our routines shift. Some people find it difficult to fall asleep, while others struggle with waking up too early or experiencing night sweats and bathroom trips throughout the night. The good news is that you can make simple changes to improve your sleep naturally, and nutrition plays a crucial role. Let’s explore some eating and lifestyle tips, including natural sleep techniques, as well as common supplements, that can help you achieve better sleep.

Eat a healthy dinner and skip late-night snacks: Start by reducing or eliminating sugar intake and processed foods, especially close to bedtime. Focus on having a dinner that is high in healthy fats, moderate in protein, and includes low-carbohydrate vegetables for fiber. For example, a meal of sautéed vegetables with coconut or extra virgin olive oil, along with a side of avocado, provides nourishment without spiking your blood sugar. Remember, fruits are high in sugar, so it’s best to avoid them before sleep.

Avoid sugary and stimulant beverages: Skip beverages like soda, wine, beer, or coffee in the evening. While alcohol might make you fall asleep faster, it can disrupt the quality of your sleep and prevent deep, restorative rest. Caffeine, found in coffee and some teas, can also interfere with sleep if consumed within six hours of bedtime.

Improve circulation and reduce stress with physical activity: Engage in a 30-minute walk before dinner or an hour after eating (allow at least one hour for digestion). Exercise helps improve circulation, which enhances brain function and promotes better sleep by cooling down your body. Walking outdoors and appreciating the surrounding environment can also help clear your mind of stress and promote a more relaxed state.

Create a sleep-friendly environment: Turn off disruptive electronics, including Wi-Fi, at night. You might be surprised by how much this simple step can improve your sleep. Also, switch off televisions and personal devices at least one hour before bedtime. This natural sleep technique promotes the production of melatonin, a sleep hormone that is triggered by darkness.

Consider nutritional supplementation: Several supplements can aid in improving sleep. For stress-related sleep difficulties, supplements like MinTran or Passion Flower may be beneficial. If circulation or staying asleep is an issue, CALM or Cataplex G might help. Magnesium Lactate or Celtic Sea Salt can address cramps, while B6 Niacinamide supports sleep in various scenarios, particularly hormonal imbalances. Solidago is a favorite supplement for those who wake up to urinate frequently. Consult your practitioner to determine the right supplement for your specific needs through testing and evaluation.

Remember, healthy sleep and proper nutrition are essential for overall health and well-being. If you haven’t embarked on your journey to better health, consider scheduling a new patient evaluation today. By addressing your sleep concerns and making necessary adjustments to your lifestyle and nutrition, you can experience the rejuvenating power of a good night’s sleep with these healthy sleep tips. Sleep well and wake up feeling refreshed!


5 Little-Known Tips To Sleep Like a Baby

5 Little-Known Tips To Sleep Like a Baby

One of the most important things you can do for your health is to get plenty of good quality sleep—sleep well.

But what can you do if you have difficulty sleeping?  Here are 5 simple tips to help you get the sleep you thought only babies could get. Learn how to sleep like a baby below.

1.  Stop using your electronic devices 2 hours before bed. These devices emit electromagnetic fields that can be stimulating to your nervous system.

2.  Avoid stimulating foods and beverages after 5 pm. Some examples are alcohol, coffee, certain teas, and chocolate. The effects of these substances can last for hours after consumption. Reducing these substances combined with setting an early evening cut-off time will help keep these foods from interfering with your sleep.

3.  Get regular exercise. Exercise isn’t just for physical fitness. It also serves to balance your hormones and as an outlet for stress. Do your intensive workouts early in the evening. You will get a surge of energy at first but then you will have an easier time winding down to sleep later.

4.  Do a leisurely activity prior to bed. It should be a relaxing activity that is different from what you do at work or school. A nice regular paced walk (not a power walk) to enjoy the scenery is a great way to unwind before bed and improve your sleep.

5. Natural Supplementation. Supplementing the calming minerals calcium and magnesium is a great natural prescription to catch some Zs.

There are many different causes of difficulties with sleep. At our office, we determine what the cause of your sleep difficulty is (usually it is a specific organ or system of organs that are dysfunctioning) and then find the nutritional deficiency linked with that dysfunction. By targeted supplementation as well as dietary changes you can again know what it means to sleep like a baby and discover easy ways how to improve your sleep naturally.

Dr. Amanda
Wholistic PharmD

Read Dr. Amanda’s Bio