Sleep

If one word could summarize sleeplessness . . . TORTURE!

Without proper sleep, you not only feel terrible in the moment, but you are also at increased risk of: 

  • memory loss and dementia

  • weight gain

  • depression and anxiety

  • high blood pressure and heart disease

  • cancers such as breast, colon, ovarian and prostate

Here are some ways to stop the torture of sleepless nights:  
 

  • Realize that what you do first thing in the morning is more impactful on sleep that what you do just prior to bed! 

    • Make sure to get at least 20 mins of bright light (ideally sunlight) into your eyes within 30 mins of waking. This sets the circadian rhythm of the pineal gland to stop production of melatonin and then ramp it up 14 hours later to prepare for sleep

  • Temperature should ideally be between 60-68 degrees F in the bedroom

  • Avoid caffeine entirely, or a least do not consume after 12 pm 

  • Avoid drinking large amounts of water or herbal tea prior to bed

  • Know that alcohol inhibits the deep/restorative stage of sleep, as do pharmaceutical sleep medications. Alcohol also exacerbates hot flashes and night sweats, which distrupt sleep

  • Get assessed for sleep apnea if you suspect this (symptoms included snoring and waking unrefreshed after a full night's sleep)

  • Consider mouth taping to ensure nasal breathing while sleeping (you can read more about this in the book Breath by James Nestor)

  • Get your estrogen level checked (best via a salivary hormone test)

    • Appropriate levels of estrogen allow melatonin, the sleep hormone, to do its thing. This is the biggest factor women during perimenopause and menopause who wake in the middle of the night and just can't get back to sleep. I've seen many women sleep soundly for the first time in years once we get estrogen levels up.

  • Here is the one no one wants to hear - put that phone down before bed! Scrolling on that phone stimulates dopamine, which then inhibits melatonin. The good news - natural light during the daytime hours can help to offset at least some of the negative artificial light effects

  • One of the best tools to reset the circadian rhythm (best for those who have trouble falling asleep at a reasonable time) - camping!

    • Camping gets you outdoors, away from artificial light and reconnected to the natural rhythms of day and night

    • Studies show this can improve sleep patterns in as little as 2 nights

When you need a bit of extra support, these are evidenced based supplements that can help: 

  • Passionflower

  • Hops

  • Valerian root (caution as this herb can have stimulating effect in some individuals)

  • Chamomile

  • Kava kava

  • Magnesium 

  • Melatonin (a liquid immediate release formula works well for those who have a hard time falling asleep; a sustained release capsule works best for those who wake in the middle of the night)

  • B6 (pyridoxal-5-phosphate is the preferred form)

  • 5-HTP (should not be combined with those on SSRIs or SNRIs unless approved by your physician)

  • CBD/THC formulas


*Be sure to speak to your physician about which supplements would best suit your unique needs. Quality really matters with supplements. There are lots of bad eggs out there in the supplement world - companies that do not have your best interest at heart. Check with a naturopathic doctor to learn about best dosing, sourcing, medication interactions, brands, and length of time needed to expect results.

 

Zzzzzzzzzzzz,

💕
Dr. Laura Neville

 

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Laura Nevillesleep, lack of sleep, proper sleep, alternative medicine, naturopathic provider, naturopathic doctor, female doctor, female naturopath, herbs and supplements, melatonin