• Anne Marie

Sleep 😴

Updated: May 30, 2021


If you have trouble falling asleep, refined sugars may be at the root of the problem... Refined carbohydrates (like the sugar that is added to just about ev-er-y-thing if you are not paying attention) spike your blood sugar, stimulate your body to release insulin to bring the sugar down, and subsequently release stress hormones adrenaline and cortisol. Why? Sudden drops in blood sugar stress your body, sending it into a mild panic. This is not conducive to a sleep state.



Getting back to the basics turns out to be profoundly helpful yet again, as a diet with higher amounts of vegetables, fiber, and fruit (but not juice, we need that pulp, roughage, and fiber to slow down the release of sugar into our blood), is associated with better sleep.


Good sleep is a top priority for supporting your best self, and is also key for weight loss. Dieters who were sleep deprived to 5 1/2 hours of sleep felt more hungry and lost 55% less fat compared to those who got 7 1/2 hours. Researchers have found that sleep deprivation affected insulin sensitivity by 30%. Insulin brings sugar into your cells, but you don't want to much insulin in circulation as it can make you feel hungry, stimulate those stress hormones, and affect hunger cues via hormones leptin and ghrelin.


To sleep well, I find the following tips to be life-changingly helpful:


  • I must avoid caffeine any time later than in the morning. No afternoon coffees and definitely no iced tea with dinner. This may be due to some common genomic SNPs that affect detoxification pathways.

  • Research also tells us to avoid screen time (TVs, phones) as the light can interfere with our natural circadian rhythm. To go further keep your bedroom dark. Think black out curtains and no night lights.

  • Taking up a meditation practice can also help calm the mind. This can be as short and sweet as 5-10 minutes.

  • Exercise can help you burn up stress hormones for a good night of sleep.

  • In a bind, I will use melatonin if I find I'm starting to get anxiety over not being able to fall asleep. Nature Vitality's 'CALM' also makes a nice tasting blend of magnesium, melatonin, and two key amino acids (the building blocks of proteins) that support sleep via neurotransmitter production.

  • Last but not least, read a book. The old fashioned paper kind. Works like a charm.


Night, night!


https://annals.org/aim/fullarticle/746253/insufficient-sleep-diet-obesity

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4358810/

https://www.ncbi.nlm.nih.gov/pubmed/26168277


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