I love Sleep!

After performing biosignature assessments to over 20 people on Saturday I realized how many people struggle with sleep quality. I used to be in the same boat before I looked into ways to help improve my ability to fall asleep as well as stay asleep throughout the night. Quality sleep is crucial for recovery, fat loss and muscle building. Through my research this is what I came up with.

1. Cortisol is our stress hormone. It is released by the adrenal glands and is involved with proper glucose metabolism, regulation of blood pressure, insulin release for blood sugar maintenance, immune function and inflammatory response. We want our cortisol to be high in the morning and lower at night. When it stays high at night it becomes very difficult for our bodies and nervous system to calm down and fall asleep.

2. Tips to help reduce cortisol at night? Take some time away from the TV and computer before bed. Having light from the computer and TV right in your face will halt the pineal gland from producing melatonin, which is crucial for falling asleep. I like to read a book or some clients have had great success with using Holosync http://www.centerpointe.com/

3. Your bedroom should be completely dark, so you can't see your hand in front of your face. This includes street lights from outside, the small red dots on the TV, alarm clock etc. If your skin is absorbing light throughout the night it will ramp up cortisol production, bad! Want your kids to sleep better? Don't have them use a night light or unplug it after they fall asleep.

4. Turn your cell phone off! There seems to be increasing evidence that radio waves emitted from cell phones can mess with sleep cycles.

5. Other ways to reduce cortisol involve supplementing with magnesium, I personally take magnesium in capsule form with dinner and a topical mag applied behind the knees right before bed. Magnesium is a common deficiency in people and in this case can act as a nervous system sedative. Other people have also had success with ZMA, a zinc/magnesium combo. Also with kids I have heard about parents applying topical mag to the bottom of their feet to help calm them down before bed to ensure better sleep (as always consult with your Dr. first).

6. Another supplement that clients have raved about is Uber-inositol. This is a mixture of magnesium glycinate and inositol. Warning, the first time you try this take it on a Friday or Saturday night when you can sleep in because it will knock you out cold.

7. Chinese medicine relates waking up between 1-3am (assuming a 10pm bedtime) with liver issues. I clearly don't practice Chinese medicine but I have noticed a direct correlation with excess alcohol consumption on a weekend and waking up between 1-3am the following couple nights. Something to think about.

Sweet Dreams!