Introduction

Does it take you longer than 30 minutes to fall asleep? Do you wake up multiple times a night and have trouble falling back asleep? Do you wake up feeling unrefreshed?


These signs could be an indication of possible sleep disturbance and/or a sleep disorder.


Signs of Sleep Disturbance

Sleep quality is foundational to our health. Research has linked poor sleep quality with an increased risk of developing numerous chronic health conditions such as:

  • Hormonal imbalances

  • IBS

  • Reduced cognitive function

  • Autoimmune disease

  • Mental health concerns

  • Heart disease

  • High blood pressure

  • Metabolic syndrome

  • Type 2 diabetes

  • Obesity etc.


The Importance of Sleep for Health:

Your sleep has an effect on many bodily systems/functions including your brain, metabolism, detoxification, gut and immune system function.


When life gets busy and stressful, sleep seems to be one of the first habits that we let slip. Many can relate to watching one too many Netflix shows late into the evening when deep down you know you could probably use more ZZZ’s.


Causes of poor sleep may include:

  • Exposure to blue light (ie. cell phones, tv's, tablets) at night

  • Irregular sleep schedule (ie. shift work)

  • Stress, anxiety, and depression

  • Caffeine, and/or alcohol consumption

  • Sleep disorders such as sleep apnea, and insomnia

  • Gut microbiome imbalances, and inflammation

  • Hormonal imbalances (ie. elevated cortisol at night)

  • Blood sugar imbalances


As you can see, there are many root causes for sleep issues, and it is best to work with a healthcare professional to get to the bottom of it.


Tips for better sleep:

  • Avoid caffeine after 12pm

  • Avoid alcohol

  • Balance your blood sugar throughout the day

    • Ensuring adequate calorie consumption

    • Healthy fats and adequate protein with each meal

  • Exercise in the morning, or afternoon(avoid high intensity exercise in the evening)

  • Eliminate blue light exposure 30-60 minutes before bed

  • Keep the temperature in your bedroom low

  • No lights in the bedroom

    • Even the glow of your alarm clock can negatively affect your sleep

  • Set a regular bed time, and wake schedule

    • Even on weekends :)

  • Enjoy reading, a bath, and/or journaling 30-60 minutes before bed to start to wind down


If you would like a deep dive into what could be causing your sleep difficulties, we are here to help!


What type of profound health outcomes do you think you can achieve by making sleep a priority?