Top 5 Tips for Sleeping Like a Rock
by Danielle DeGroot, MS, RDN, LDN
We keep hearing how important a good night’s sleep is for our health and yet most of us still aren’t getting nearly enough! Here are some of my top tips to start sleeping for your health.
- Turn off the screens! All of ‘em. Phone, computer, TV. 1-2 hours before desired sleep time. Use dim, yellow lights and blue light glasses when you can. The blue lights in the evening do not support our natural circadian rhythm. In addition, your brain doesn’t power down like your computer with the push of a button. If you’re working or scrolling socials and getting your brain wired before bed, it’s going to take a while to shut down that process.
- Balance your blood sugars. Even if your annual glucose levels are “normal,” blood sugars can fluctuate throughout the day… and night. Suboptimal blood sugars negatively impact your circadian rhythm and may cause sleep disturbances.
- Be a caveman/woman. Set your room to a cooler temp and make it as dark as possible. Literally, as if you’re in a cave.
- Start a bedtime routine! Light candles or diffuse essential oils. Practice breathwork or try a yoga nidra. Journal! Either a gratitude journal or a “mind dump” before bed can set your mind at ease for a peaceful night’s rest.
- Sleep Supplementation: Take Magnesium Glycinate in the evening. Magnesium has been linked with helping calm the central nervous system and preparing us for rest. Add in Cort-Eaze and a dropper of Relax Liposomal supplementation before bed. Cort-Eaze is designed to support your body’s natural circadian rhythm via healthy levels of the stress hormone, cortisol. Relax Liposomal is a sleep blend containing a small dose of melatonin, GABA, NAC and Vitamins B2 and B6. Extra tip: be careful not to overdo it with high doses of melatonin supplementation if you have trouble sleeping as this may interfere with your body’s ability to produce it’s own. Extra-extra tip: To get the best use out of CortEaze, have a 4 point Cortisol test done.
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References:
- Chollet, D., Franken, P., Raffin, Y. et al. Magnesium Involvement in Sleep: Genetic and Nutritional Models. Behav Genet 31, 413–425 (2001). https://doi.org/10.1023/A:1012790321071
- Claude Gottesmann,. GABA mechanisms and sleep. Neuroscience,Volume 111, Issue 2, 2002, Pages 231-239, ISSN 0306-4522,https://doi.org/10.1016/S0306-4522(02)00034-9.