Have you been dealing with trouble sleeping? What about waking in the middle of night multiple times? Have you looked at the clock over and over with frustration building and building?

I know I have.

When I was a nurse working on the COVID floor, I had 2 weeks of night shift that completely wrecked my body. I couldn't sleep during the day for longer than 40 minutes. After 2 weeks like this, I was nauseous all of the time, dizzy, shaking, and barely able to form words. I certainly shouldn't have been driving and felt intoxicated from the lack of sleep.

This is an extreme example of sleep deprivation.

What about those sleepless or restless nights that you experience? What are the effects on the body?

Check this out from the NIH:

It is estimated that 50 to 70 million Americans chronically suffer from a disorder of sleep and wakefulness, hindering daily functioning and adversely affecting health and longevity. There around 90 distinct sleep disorders; most are marked by one of these symptoms: excessive daytime sleepiness, difficulty initiating or maintaining sleep, and abnormal events occurring during sleep. The cumulative long-term effects of sleep loss and sleep disorders have been associated with a wide range of deleterious health consequences including an increased risk of hypertension, diabetes, obesity, depression, heart attack, and stroke. After decades of research, the case can be confidently made that sleep loss and sleep disorders have profound and widespread effects on human health.

Recently, I was talking with a nutrition and life coaching client who was facing sleep troubles. She was exhausted during the day and having trouble with concentration.

Her doctor prescribed a central nervous system stimulant. Basically, a drug to keep her awake during the day like a caffeine infusion.

Is this the first thing we should try? Reminder, I am not giving medical advice and you should always ask your provider before engaging in any new health behavior.

Let's talk about why we need sleep.

According to the NIH, "sleep helps you feel rested each day. But while you’re sleeping, your brain and body don’t just shut down. Internal organs and processes are hard at work throughout the night."

Loss of sleep effects the ability to concentrate, retain memory, and in turn, productivity, mood swings, and disconnection from people. There are high risks of traffic accidents and a higher rate of depression.

“Sleep affects almost every tissue in our bodies,” says Dr. Michael Twery, a sleep expert at NIH. “It affects growth and stress hormones, our immune system, appetite, breathing, blood pressure and cardiovascular health.”

Yet, many of us overlook its significance, often turning to quick fixes like medications instead of addressing underlying causes.

This is not the time to judge yourself for having not recognized the importance of sleep or whatever sleep aides you've used. It is a time to go inward and ask yourself: do I need a sleep upgrade?

Creating Your Ideal Bedtime Routine

To combat sleep issues, we have to work backwards. In the functional nutrition world, we believe you're unique, that all things matter, and that everything is connected. While these recommendations to come are universal, you need to find out what works for you.

It's worth the effort to tweak these steps until you've found a routine that works for your needs.

Take a hard look at your current routine. How many hours are you sleeping? For most if us 7-9 hours is critical. Can you find a way to expand the amount of time you are sleeping, if you're not getting enough to feel rested during the day.

Can you say no to more things to create more space in your life? Can you do a bit of prep work, like packing your lunch and laying out your outfit, so the morning runs more smoothly?

Consistency is key.

With sleep and wake times, as well as rituals themselves. The brain loves rituals. I am not talking about woo-woo candle burning, though the mind might love this! I am talking about the day to day things that we do (brushing teeth, soft blanket, reading, etc.)

Often overlooked, one important ritual can take place in the transition from work to home. Often this is a frantic race to get everything done and get home as fast as possible to do more things.

Do you identify with this?

Creating a ritual that you do between work and home can help ease you from a sympathetic dominant state to a parasympathetic one. Basically, going from "fight or flight" to "rest and digest".

Here's an example that has worked for several of my clients.

Listening to a meditation in the car before going into the house. Taking 10 deep belly breaths before leaving the office for the day. Mindfully clearing your desk and closing windows on your computer. All of these will signal the brain that you are ok and can move into a more calm and rested state.

Next we need a routine or nightly ritual.

This doesn't have to be overcomplicated or long. You can even find 15-30 minutes before bed to do some stretching or gentle yoga, take in the smell of lavender, read a few minutes, and than 10 belly breaths before drifting off to sleep.

You can also do a "brain dump" or journal for 5-10 minutes and get out everything that's in your mind.

Moving your phone into another room 1-2 hours before can be really helpful. We are so ultra-connected, it's little wonder why we can't sleep. Our minds are constantly "on" anticipating the next fire to be put out or the next dopamine hit from social media scrolling.

Consider asking yourself what you're getting from scrolling. For some of us, it's the connection to avoid feeling lonely. For others, it's a habit that's providing dopamine (a feel-good neurotransmitter) hit.

You're not alone here. And this habit is hard to break. The addiction to our phones is real and changing our brains daily.

Try moving your phone into a new location versus your bedside table. If you need the alarm, consider using something else, or just getting up from the bed when it rings.

Simple practices like avoiding screens before bed, engaging in light reading, or practicing gentle yoga can signal to your body that it's time to unwind. Remember, we want our nervous system to be in a parasympathetic state: "rest and digest".

Environment also plays a crucial role in sleep quality.

To optimize your bedroom: adjust room temperature (suggested 66-68 degrees-of course this is individual), minimizing light exposure from electronics and other lights, and decluttering to create a serene atmosphere. Small changes like these can significantly enhance your ability to relax and sleep deeply.

For myself, I tend to have a lot of books on my nightstand. I noticed that this can cause anxiety because I want to get all of that knowledge into my brain. Moving them into my office was helpful for my own nervous system. Additionally, clutter in my bedroom also inspired an anxious feeling, something that can be challenging when you are sharing a space with someone.

To start, look around your bedroom and ask yourself what could make this space more serene and rest-inducing.

Nutritional and Supplemental Support

If you need more support, after consulting with your provider of course, I recommend natural aids like herbal teas (such as Tulsi/Holy Basil tea), or consulting with a healthcare provider about magnesium supplements, known for their calming effects. If you're already taking magnesium supplements, take them 1 hours before bedtime to take advantage of the calming effects.

Building Your Sleep Routine

Recognizing that everyone's sleep needs are unique, I encourage you to experiment with different strategies gradually, focusing on what works best for you. Whether it's adjusting bedtime habits, improving sleep environment, or trying relaxation techniques, consistency and patience are key to achieving lasting improvements in sleep quality.

Improving your sleep isn't just about feeling more rested; it's about optimizing your overall health and well-being. By prioritizing good sleep hygiene and making simple adjustments to your routine and environment, you can embark on a journey toward better health and vitality.

Lots of love and happy resting,

Rachel

Rachel Carta, RN

Functional Nutrition Counselor and Life Coach

rachelcartarn.com

Join the Conversation

Have sleep challenges or tips to share? Connect with me on Instagram or Facebook@rachelcartarnor send me an email: rachel@rachelcartarn.com.

Want more help with your chronic symptoms like fatigue, digestive issues, stress overload, or other nagging health symptoms, let talk. Schedule your free Wellness Empowerment Session here.

Resources:

NIH Article

News in Health Article

This article is for educational and informational purposes only. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation.