If you’re having trouble sleeping it’s not JUST because you are worrying about everything while your partner is fast asleep in the bed next to you!
While most people aim for 7 to 9 hours per night…the truth is many people aren’t getting enough or having restful sleep even when they can “sleep in”.
There are many reasons why you may not be able to get the deep shut-eye you deserve.
Instinctively, you may know not to keep relying on sleeping pills 💊💊 but it’s not just about feeling addicted. Using them often can cause depression, and headaches, and harm your gut health in the process.
The little-known reason for sleeplessness is linked to your hormone balance that you probably aren’t aware of!
It’s normal to have the occasional sleepless night, but when it becomes a regular thing, it’s time to do some investigating!
It could mean that your stress hormones (like cortisol) are too high… or maybe you have abnormally low melatonin levels which can drastically lessen your ability to fall and stay asleep.
Causes of low melatonin levels include working a night shift, too much blue light exposure at night, stress, and leaky gut!
Want to up your “sleep game”? Follow these simple tips that will help you get a better night’s sleep and help rebalance other areas of your health and your life!
✅ Get your hormones tested including your sex hormones like estrogen and progesterone as well as stress hormones like cortisol.
✅ Detox your diet from excess processed sugars that can make you hyper and white processed pasta, crackers, and sweets that can cause insulin to dip and dive.
✅ Give your bedroom a “spa” makeover, clean sheets, and turn on the essential oil diffuser 15 minutes before you hit the hay
✅ Avoid caffeine intake past noon
✅ Avoid late-night reading on your phone and shut off all electronics… too much blue screen light can mess with your sleep cycle
✅ Skip the late-night gym run, it may keep you up, and who wants their second wind at 10 pm?
✅ Eat your heaviest meal for lunch – heavy evening meals can be hard to digest and make you toss and turn throughout the night
✅ Avoid blood sugar swings from not eating enough fiber (high fiber veg like broccoli, Brussels sprouts, and fruits like raspberries) and cleaner proteins (like grass-fed meats, pasture-raised eggs, and pasture-raised poultry)
Decide to get better sleep so that you can rule your day! What is ONE thing you are going to do today that will start the process?
To your health,
Dr. Wanda Bedinghaus, MD, IFMCP