Cleaning up your sleep routine will improve your mental health
Have you ever felt a little cranky and irritable after a restless night? When we are sleep-deprived, we have a hard time coping with what the day throws at us.
If this sounds familiar, you are not alone. Many of us have trouble falling asleep and staying asleep, and our moods pay the price the next day.
Even missing an hour of shuteye affects our coping abilities. If you often wake up at night, you’ll feel tired and slow in the morning instead of rested and energized. Seven hours of restless sleep differs from 7 hours of deep, relaxing, healthy sleep.
What Can You Do About Poor Sleep?
Here are a few tips to help you doze off and wake up refreshed and ready to tackle that to-do list!
Address health conditions that affect your sleep
Certain health conditions affect your sleep quality. Anxiety, depression, hormonal imbalances, and dependency on sleeping pills or alcohol have a significant impact on our sleep patterns. If you suspect any of these are an issue, check with your naturopathic doctor to rule them out. Often, treating the underlying conditions will help you get the sleep you need.
Create a healthy sleep routine
Unplug and be off electronics for at least a few hours before bedtime
Being on electronics before you sleep disrupts your melatonin production, making falling and staying asleep harder.
Set a consistent bedtime and go to sleep around the same time each day
This conditions your body to unwind at a specific time each day and set the wheels in motion for healthy sleep.
Create the ideal environment
Make sure your bedroom is cool, dark, and quiet. These are the optimal conditions for healthy sleep.
Include a quiet activity that you enjoy
Replace your phone with a book or guided meditation. Calming, relaxing activities like these help slow down your brain and lower the levels of stimulating stress hormones.
Use the 15-minute rule
If you follow your routine and don’t fall asleep within 15 minutes, get up. Read or do another relaxing activity until you feel drowsy. Repeat as needed until you drift off. This prevents you from getting into a cycle of frustration over not sleeping, which worsens insomnia.
Avoid sleep disruptors
Caffeine. Avoid stimulants (coffee, tea, soda, chocolate) for at least 2 hours before bed. Some people find they need to cut out caffeine as early as noon.
Alcohol. If you are drinking alcohol, try your best to have it earlier in the evening, as it destabilizes your blood sugar and disrupts your sleep.
Naps. Do not take naps or go to bed early, even if you’ve had a rough night. It disrupts your natural sleep cycle.
Food and supplements for healthy sleep
Ensuring blood sugars are stabilized overnight helps you fall asleep faster and stay asleep
If you suspect this might be an issue, try having a high-protein snack before bed, like a hard-boiled egg. Protein can be slowly metabolized into glucose to maintain a stable blood sugar level overnight.
Low levels of specific vitamins and minerals can disrupt your sleep
We need sufficient Vitamin B6, magnesium, and tryptophan levels to make the sleep neurotransmitter melatonin. Leafy greens, legumes, dark chocolate, poultry, tofu, and eggs are excellent sources.
If you improve your sleep habits and continue to have issues, ask your naturopathic doctor about supplements (not recommended with sleeping pills). Your naturopath may suggest valerian, chamomile, melatonin, lemon balm, or magnesium options.
With a few tweaks to your sleep routine, you’ll quickly get the restful sleep you need and feel more calm and relaxed the next day!
Book NowBy Dr. Pamela Frank, BSc(Hons), Naturopath
Dr. Pamela Frank has been in practice as a naturopathic doctor for over 26 years. Since 1999, she has earned acclaim as a leading naturopath in Toronto, amassing multiple awards.
Dr. Pamela has a special interest in addressing hormone-related complexities, including but not limited to PCOS, endometriosis, acne, hair loss, weight management, thyroid issues, and fertility.
Residing in Toronto with her family and loyal companion, Dolly the rescue dog, Dr. Pamela seamlessly combines her professional commitment with a diverse range of interests.
Beyond her clinical endeavours, she actively engages in kickboxing, leadership roles within Scout Groups, yoga practice, podcasting, and outdoor pursuits such as backcountry camping.
Dr. Pamela’s comprehensive approach reflects not only her dedication to optimal health but also her passion for continual personal and professional growth.
