Get More Sleep

Getting enough sleep is a crucial part of any wellness regimen. It is during sleep that the body rejuvenates itself. Sleep allows cells to repair and regrow,  the brain to process new information and remove toxic waste, and allows nerve cells to communicate and reorganize, which supports healthy brain function. Without sleep, our body can’t function the way it was meant to. Unfortunately, many Americans don’t get enough sleep. When we don’t get enough sleep, we are susceptible to obesity, high blood pressure, increased inflammation, weakened immunity, and insulin resistance, not to mention mood changes, anxiety, depression, poor memory, and poor focus and concentration.  Lack of sleep affects us tremendously.

While there are reasons for lack of sleep that are not within our control, such as age or medication, there are things that we do have control over that can help us to sleep better, with the biggest one being diet and nutrition. As a rule, a balanced diet made up of largely fruits and vegetables provides the recommended daily intake of vitamins and nutrients which contribute to better sleep. Research on the DASH diet, which was designed to reduce blood pressure, has found that people who follow it closely tend to report better sleep. In addition to the DASH diet, there are some specific foods that can get you a good night’s sleep.

• Cherries: Some tart cherries contain significant quantities of melatonin, a hormone produced in the pineal gland that influences the sleep process.
• Yogurt and Figs: If your magnesium runs low, the deficiency may stimulate your brain, which can interfere with sleep.
• Nutmeg: Nutmeg is a sedative. Steep half a crushed nutmeg in hot water for 10 minutes and drink it half an hour before bedtime.
• Elderberry Juice: Elderberry Juice at room temperature is thought to be a sleep inducer.
• Dark chocolate: Dark chocolate contains serotonin, which relaxes the body and mind.
• Hummus: Great source of tryptophan
• Bananas: Magnesium and potassium serve as muscle and nerve relaxants. Vitamin B6 found in bananas converts tryptophan into serotonin, increasing relaxation and mood.

On the contrary, eating high fat foods, and drinking caffeine and alcohol can disrupt sleep cycles.  Having a cigarette before bedtime is also not a good idea, because nicotine acts as a stimulant which will affect your sleep.

Here are some more tips to help you get some ZZZs:

• Do not expose yourself to bright lights before bed, as it suppresses your melatonin levels.
• Make a practice of meditating before bed.
• Go to bed and wake up at the same time every day. This will keep your biological clock in- sync.
• Take a quick, warm shower before bed. This creates a drop in body temperature, triggering the body to start prepping for sleep.

If you are not getting enough sleep, it is important that you contact Dr. Corrielus. Prolonged sleep deprivation can have severe consequences. If supplementation is needed, have Dr. Corrielus advise you. Have that conversation at your next doctor’s visit.

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