Do You Even Enjoy Your Sleep?

It's hard to find anyone who doesn't love a good night's sleep; but what if you have a hard time even getting to sleep in the first place? So many of us put such little effort into making our sleep effective and enjoyable! The quantity of time that you sleep isn't nearly as important as the quality of sleep that you get. Let that sink in... OK, now keep reading to figure out how to get more restful sleep!

 

Have you ever laid in bed and tossed and turned for hours on end? If so, then you know the agony of defeat when you have to get up in the morning without feeling rested or rejuvenated. 

 

Good quality sleep must include the REM cycle. Your body doesn't get into the REM cycle unless you have been through the other 3 cycles and have slept for at least 90 minutes. If you are constantly waking up during the night, you will never make it into the REM cycle and your body, hormones, and brain will not function optimally.

 

So what can be done? What should you do to be getting better quality sleep!?

 

Turn Off Those Lights

I have been using F.lux for about 2 years. It has made a huge difference on both my computer and phone. In fact, sometimes I accidentally change the F.lux settings on my phone and I literally have to squint my eyes or look away from my screen until I correct the settings.

Cool It Down

Studies have shown that optimal sleep cycles occur when the room you are sleeping in is 68 degrees. Set your thermostat to 68 degrees and relax!

Keep Blood Sugar Steady

If you have adrenal fatigue or diabetes, chances are you get low blood sugar quite often. Low blood sugar may cause you to wake up during the night. Keep your blood sugar steady by eating a high fat/high protein shake before bed.  I make a half recipe of one of my Sippers and Smoothies or take a few bites of hemp seeds or almond butter.  

Take A Supplement

Take a magnesium citrate supplement. It is estimated by some that 80% of the US population is deficient in magnesium. In 2009 the W.H.O. reported that 75% of Americans didn't eat enough foods with magnesium. Americans tend to have a calcium-rich and magnesium-low diet.

 

Magnesium relaxes muscles and blood flow which calms the nervous system. Relaxed muscles and a calm brain are top priorities when you are trying to fall asleep. 

 

5htp and melatonin supplements are both popular natural sleep aids. 5htp makes serotonin and serotonin converts into melatonin. I typically recommend 5htp for clients suffering from depression and sleeping issues.  If the only issue is sleep, then I suggest starting with 1-3 mg of melatonin.

 

A little known, but powerful sleep inducer is glycine. This non-essential amino acid also acts as a neurotransmitter. Studies have shown promising results: 3 grams of glycine powder will slow down thoughts, increase serotonin, and lower core body temperature.

 

Essentially, all of these supplements will lead to longer and higher quality sleep.

 

Meditation is the cheapest and oldest trick in the book. "Just calm your mind and breathe" is easier said than done. There are millions of free apps, YouTube videos, and CDs to guide you in a meditation. Practice makes perfect for any new skill or hobby so just get started already!

 

Sleeping is a necessary part of existence and a key to getting healthy, staying healthy, and being healthy. Follow these tips to increase the quality of your sleep.

 

Is it still difficult to get quality sleep, even after trying some of these tips? Contact me on the blog or schedule a consultation if you need one-on-one expert coaching. I've seen plenty of sleep deprived clients come to me looking for help and they're thanking me just days after talking with me!

 

For additional recipes, biohacking tips and lifestyle hacks -- check out my other blog on my coaching site www.cleancoachcarly.com! I post weekly about nutrition and lifestyle topics, all backed by science. Happy Reading!