Upgrade Your Sleep

Quality sleep is a non-negotiable for good health. Insufficient sleep is a significant stressor on the body and has repeatedly been linked to obesity, insulin resistance, and impaired cognitive function, among other health issues. If your sleep is poor, your health will suffer, regardless of favorable nutrition and exercise habits.

An estimated one-third of the adult population reports having at least one symptom of insomnia. A lot of people struggle with falling asleep at a reasonable hour, waking up in the middle of the night and can’t get back to sleep, or consistently wake up too early, all of which make it quite difficult to obtain a solid 8 hours per night. Fortunately, there are steps you can take to improve the quality of your sleep.

Minimize Exposure to Artificial Light after Dark

Minimize exposure to light sources such as computers, smart phones, TVs, and bright indoor lighting. Blue light emitted from these sources has been shown to disrupt the production of melatonin, the primary hormone involved in sleep regulation.

Install f.lux on your devices or use Apple’s Night Shift feature, which will automatically change the display of your computer or smart phone at night to reduce the amount of blue light it emits. Another great option is blue light blocking glasses to wear after dark, which will limit your exposure to all blue light sources, including room lighting. Studies have shown that these glasses are very effective at preventing melatonin suppression and improving sleep quality and mood.

Get Natural Sunlight During the Day and Exercise

Light entering the eye is the most important environmental factor influencing your circadian rhythm, so it’s important to expose yourself to plenty of bright light during the daytime. Try to get outside every day, preferably in the morning or early afternoon. Compared to outdoor light, typical indoor lighting is not nearly bright enough to have the strong circadian-regulating effect we want.

Exercise during the day has also been shown to improve sleep quality at night. Multiple studies have found exercise to be effective at reducing symptoms of insomnia, and some indicate that exercise may be as effective as sleeping pills.

Create a Cool and Dark Sleeping Environment

A decrease in body temperature, which the body achieves by increasing blood flow to the skin and allowing heat to disperse into the environment, has been shown to help trigger sleep onset. If your sleeping environment is too warm, it will inhibit this reduction in body temperature and negatively affect sleep quality.

Another important factor is keeping your bedroom as dark as possible. Exposure to even small amounts of light during the night can disrupt circadian rhythm. Utilizing black-out shades and covering any sources of light in your bedroom is the preferred option, but an eye mask can be used as an alternative, particularly during travel.

Carb Load at Dinner

Melatonin is synthesized in the brain, which is a neurotransmitter that is involved in sleep regulation. The amino acid tryptophan is needed for melatonin production, and carbohydrates increase the amount of tryptophan available. Studies have shown that eating a carb-heavy meal a few hours before bed can shorten sleep onset, and higher-glycemic carbs seem to have the biggest effect. Adding some carbs at dinner is an easy and effective way to improve your sleep, especially if you follow a low-carb diet. Side note, studies have also shown that glycine, an amino acid in gelatin and collagen, before bedtime can improve sleep quality.

Manage Your Stress During the Day

With each blog post we keep coming back to stress, clearly a MAJOR player in overall health. A good majority of folks report they have trouble “turning off their brain” at night, leading to difficultly falling asleep. If the sympathetic nervous system, your “fight or flight” response, is continuously activated during the day, you’ll most likely struggle switching to parasympathetic mode, your “rest and digest” response, the second your head hits the pillow. You can activate the parasympathetic nervous system by using common stress management techniques, such as yoga and meditation, which been shown to help eliminate insomnia and improve sleep.

Try Some Supplements

These natural remedies can be helpful for mitigating insomnia and improving quality of sleep. They are listed in order of what to try first. Always check with your primary care physician prior to starting any new supplement protocol.

Magnesium. Magnesium elicits a calming effect on the nervous system, and research has found magnesium to be effective in addressing insomnia and improving sleep. Most people have success with chelated forms, like magnesium glycinate or magnesium taurate, since they are usually better tolerated by those with sensitive stomachs. Typical recommended dosing is 400 to 600 mg. It’s important to note that magnesium may have a laxative effect, so back off on the dosage if that’s the case.

L-theanine. L-theanine, an amino acid found in green tea, has shown calming effects on the brain. The recommended dosing for improving sleep is 200 to 400 mg, taken an hour before bed if you have trouble falling asleep, or just before bed if you have trouble staying asleep. 

Taurine. Taurine is an amino acid that decreases cortisol levels and increases the production of GABA, which is an important calming neurotransmitter. Taking 500 mg before bed can be helpful. Using magnesium taurate kills two birds with one stone, combining magnesium and taurine with a single pill.

5-HTP. 5-HTP is the precursor to melatonin, and the recommended dose is 50 to 100 mg an hour before bed. ***Note: do not take 5-HTP if you are taking SSRIs or other antidepressants.

Melatonin. If 5-HTP doesn’t do the trick, try melatonin. Low doses of 0.5 to 1 mg is generally safe and unlikely to cause dependence.