Are You Stressed Over Your Sleep?

Help is just a room away…

It’s springtime here in the northern hemisphere. It is a favorite time of year for so many, as nature awakens once again. The weather becomes warmer and the days longer.

With this in mind, some of us are not realizing how late it is. Dinner and bedtime are unintentionally pushed back.

Can you relate? More light means more time to do things — or so it seems.

You might even take a different view on the time depending on the season.

In the fall/winter months, you might find yourself thinking that it’s already 7:30 and getting closer to bedtime.

In the spring/summer months, that same time comes with the feeling that it’s only 7:30 and the night seems still young.

Are you staying up later now?

Do you find it’s easier to wind down and rest more during the darker months? Almost like you are hibernating?

Or maybe you are one of the many who struggle to fall asleep or stay asleep regardless of the time of year.

Different medications are prescribed or different supplements are taken to help, but not always successfully. I once heard that prescribed sleep medications will not give you that true restful sleep, it gives a medicated slumber.

And sleep is so important for good health and living a better quality of life. Sadly, many do not make this connection, and push themselves where they end up with the minimum amount of sleep each night.

Are you part of the Sleep is for Sissies club?

When we sleep we give our bodies a chance to heal and repair — and our brains are cleansed. And of course, it helps us stay alert and focused during our waking hours.

Such an important function, yet so challenging for so many — and for a multitude of reasons. This creates such stress and anxiety for many who are not able to get the proper rest.

And being stressed about not being able to sleep — that only makes matters worse…

What if I told you there are foods that can help you sleep better?

I do believe that food is our fuel — and is medicine. And with this in mind, I want to share some tips from another one of my mentors, Brian Vaszily.

Brian states, “Specific foods contain nutrients that promote sleepiness as well as better quality, deeper rest.”

Now this isn’t about having a big meal before bedtime, as then your digestive tract is active as you try to fall asleep. These foods can be incorporated in your dinner, or as a small snack a few hours prior to bed.

Here are some of Brian’s top sleep inducing foods (and drink):

1. Tart cherry juice — is one of the most consistent foods at inducing sleepiness and better quality sleep. Studies have shown that it raises melatonin levels. This juice also is a source for magnesium.

2. Almonds — they are one of the best plant-based dietary sources of melatonin. And another source of magnesium. One ounce of almonds is about a handful, so you don’t even need a large serving to get the benefits.

3. Walnuts — also has melatonin and magnesium. And a source for omega 3, which appears to increase the neurotransmitter serotonin. Serotonin regulates the sleep-wake cycle.

4. Kiwi Fruit — packed with vitamin C and folate. In one study, adults ate two kiwis one hour before going to bed for 4 weeks. They ended up falling asleep 42% more quickly than before, slept for longer, and slept better throughout the night.

5. Bananas — contains a good amount of potassium and a modest amount of magnesium. Both of these contribute to helping you fall asleep and sleep through the night.

You may be familiar with melatonin (sleep hormone). When we lack melatonin production, our brain will not get the signal that we want to fall asleep.

Magnesium helps with production of melatonin. It also can help in lowering our cortisol (stress hormone) levels. This will aid in relaxing and in helping us to fall asleep.

And according to Brian here’s a few things to avoid before bed:

1. High fat or spicy foods- eating a lot of fat activates your digestive system in a way that may make you sleep less soundly. The same is true of spicy foods.Therefore, try to finish eating it at least 4 hours before going to sleep.

2. Alcohol — alcohol does not help with sleep quality. You may enjoy falling asleep faster, but you’re more likely to wake up in the night, spend time tossing and turning, and even get night sweats.

As you’re rolling your eyes at me regarding alcohol, let me share a short story with you…

…I had a client once who was in her menopausal years waking up with night sweats and not able to fall back asleep. She thought for sure it was hormone related. As we talked, she shared that she would have a glass of red wine (on occasion two) nightly. I suggested the wine was the issue.

She humored me and for a week eliminated her wine and her night sweats disappeared — and she noted her sleep improved…

Again, knowledge is power. And I look to bring information that will help you have a better quality of life.

Dr. Mark Hyman shares that our health span sadly does not equal our life span. You have the power within you to change this. And I look to be a messenger to help you.

Face it, we are all getting older. And look at it as an honor and a privilege as not everyone will…

Sleep plays such an important role in how our body functions which creates a better health span for us.

Could you add one or more of these foods and start helping yourself today? Take it in baby steps as you create NEW habits.

And do you have any tips that help you fall asleep and stay asleep? Please share with us.

I am releasing a NEW course on stress management this month. It’s time to get a handle on stress, anxiety and overthinking. Stress affects our body and our brains. It is a cause of illness and disease. More info to follow soon.

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Always celebrating, Dr Mehmet Yildiz, Founder & Leader of ILLUMINATION

Until next time ~

Sending you light, love — and some rest.

Be Well,