Kate Waters

Nutritionist

Kate Waters

How to get better sleep and to wake up feeling refreshed!

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How to get better sleep and to wake up feeling refreshed!

Quality sleep is a cornerstone of our overall health and well-being. Beyond the restoration of energy, a good night’s sleep plays a crucial role in various aspects of our physical and mental health.

Boosting the Immune System: Adequate and quality sleep is fundamental to a robust immune system. During sleep, the body targets infection and inflammation. This defensive mechanism helps fend off illnesses and enhances the body’s ability to recover.

Cognitive Function and Memory Consolidation: Sleep is when our brain is working to consolidate memories and optimize cognitive functions. The brain relies on sleep to enhance memory recall, problem-solving abilities, and overall cognitive performance.

Balancing Mood and Emotional Well-being: Have you ever noticed how a good night’s sleep can turn a challenging day into a manageable one? Sleep plays a pivotal role in regulating mood and emotional well-being. Insufficient sleep can contribute to irritability, stress, and heightened emotional responses, while ample rest provides a stable emotional foundation for facing life’s challenges.

Nightly Repair and Restoration: During the night, tissues and muscles undergo repair, and the body releases growth hormones crucial for development and maintaining a healthy body composition. Additionally, sleep supports the balance of various hormones, contributing to metabolic health and overall physical well-being.

But what about if you don’t sleep well? Or you find it hard to go to bed early enough and always wake up tired. What if you wake throughout the night and find it hard to get back to sleep? Creating an evening routine and working on your cortisol awakening response (CAR) can really help to sooth the nervous system, improve melatonin production and support your sleep. Let’s look at what needs to happen for sleep to occur.

The Pineal Gland and Melatonin Production

Nestled deep within the brain, the pineal gland plays a pivotal role in regulating sleep-wake cycles. It’s often referred to as the body’s internal clock. This tiny gland secretes melatonin, a hormone crucial for signalling to your body that it’s time to wind down and prepare for sleep. Melatonin production is closely linked to darkness. When the sun sets, and the environment darkens, the pineal gland gets the signal to start producing melatonin. Cortisol is a hormone that peaks in the morning around 7/8am, helping you wake up, and gradually decreases throughout the day. It’s often dubbed the “stress hormone” as it is released in response to stress. Here’s the catch: Cortisol and melatonin operate in a delicate balance. When cortisol levels are high, melatonin production is suppressed. I like to think of them on a seesaw – for melatonin to be produced (going up) cortisol must be reduced (going down).

Creating an evening routine that promotes relaxation is, in essence, a cortisol-reduction strategy. When cortisol levels are kept in check, the pineal gland can efficiently produce melatonin, preparing your body for a restful night. Consistency in your evening routine is key. By signalling to your body that it’s time to wind down at the same time each night, you assist in regulating cortisol levels and, subsequently, melatonin production.

Here’s a list of things that will support this:

  • Avoid stimulants from the afternoon onwards, some may need to cut them out altogether
    • Coffee, black or green tea or any caffeinated drinks
    • Energy drinks
    • Chocolate
    • Sugar, sweets, biscuits or dessert
  • Don’t eat dinner to late
    • Breakfast like a king, lunch like a prince, dine like a pauper! This old saying holds so much truth and although hard to do, if we eat early so we are not still digesting our food when we go to bed, we will often sleep better.
  • Reduce Screen Time:
    • The blue light emitted by screens, such as those on phones, tablets, and computers, can suppresses the production of melatonin. The blue light exposure, especially in the evening, confuses the body’s internal clock (circadian rhythm). The circadian rhythm helps regulate the sleep-wake cycle and disrupting it can lead to sleep difficulties.
    • Engaging with screens close to bedtime can delay the onset of sleep. The brain remains stimulated, making it challenging to transition into a relaxed state conducive to sleep.
    • Set a specific time each night to power down electronic devices.
    • Enable night mode on devices to reduce blue light emission. You can also by special blue light blocking glasses.
  • Make a cup of sleepy tea:
    • Switch on the kettle and indulge in a cup of your favourite relaxing tea. Chamomile, valerian, or lavender teas can be calming and sleep inducing.
  • Dim the Lights:
    • Create a calming ambiance by turning down all the lights. This signals to your body that sleep is imminent.
    • Red light is less stimulating for the pineal gland.
  • Sleepy Yoga:
    • Engage in some gentle nighttime yoga. There are numerous online resources offer yoga routines designed to relax your body and mind, specifically to support better sleep.
  • Magnesium:
    • Enjoy a soothing bath with magnesium salts or opt for a foot bath with magnesium salts if you prefer.
  • Read a book:
    • Read a relaxing book before bedtime. This quiet activity prepares your mind for rest.
  • Mindful Meditation:
    • Practice meditation or deep breathing exercises in bed. This can support the lowering cortisol and promoting a calm state of being.
  • Consistent Bedtime:
    • Stick to a consistent bedtime, but if this is tricky gradually bring it back earlier 15 min at a time. Remember “An hour before midnight is like 2 hrs after midnight” so getting to sleep earlier is better than waking up later.

When we wake up, we need a surge of cortisol, or we will find it hard to jump out of bed. Here are some things you can do to support your cortisol awakening response (CAR).

Morning Routine

  • Avoid Snoozing:
    • Resist the temptation to snooze. Get up as soon as you open your eyes.
  • Morning Light Exposure:
    • As soon as you wake up let natural daylight into your eyes. Open the blinds and if possible, step outside. This helps regulate your body’s internal clock.
  • First 30 Minutes Routine:
    • Within the first 30 minutes of waking:
      • Stretch: Wake up your body with some gentle stretching.
      • Eat Breakfast: Fuel your day with a nutritious breakfast.
      • Cold Shower: Invigorate yourself with a cold shower.
      • Shake Your Body: Put on some lively music and dance. Shake off the remnants of sleep.
  • Rosemary
    • A whiff of rosemary can increase cognitive function and mood. Drinking some rosemary tea can help you to wake up that sleepy brain.

Sleep Friendly Food for a Restful Night

Choosing the right foods can play a significant role in promoting quality sleep. Incorporate these sleep-friendly foods into your evening routine to support a restful night:

  • Cherries:
    • Cherries are a natural source of melatonin, a hormone that regulates sleep-wake cycles. Enjoy a handful of fresh cherries or opt for Montmorency cherry juice as a drink.
  • Bananas:
    • Bananas contain both tryptophan and magnesium. Tryptophan contributes to serotonin production, and magnesium acts as a muscle relaxant, aiding in a peaceful night’s sleep.
  • Almonds:
    • Almonds are rich in magnesium, providing muscle and nerve relaxation. Additionally, they contain protein, supporting a steady release of serotonin.
  • Dark Chocolate (in Moderation):
    • Dark chocolate contains serotonin precursors and a small amount of caffeine. Enjoying a small piece can satisfy sweet cravings without compromising sleep.
  • Turkey:
    • Turkey is rich in tryptophan, an amino acid that contributes to the synthesis of serotonin and melatonin. Include lean turkey as a protein source in your evening meal.
  • Warm Milk:
    • A classic remedy, dairy contains both tryptophan and calcium. The calming effect may be attributed to the combination of the warmth and these sleep-inducing components. Yogurt would also be good to add in for this.

While establishing a calming evening routine is fundamental for good sleep, some people find additional support through supplements and herbs. Before incorporating any new supplements into your routine, it’s advisable to consult with a healthcare professional.

Remember, your sleep routine is personal. Feel free to adapt and tweak these suggestions to create a ritual that resonates with you. A good night’s sleep, coupled with an energizing morning routine, can set the tone for a healthier and more productive life.

Sweet dreams!

Reference List

  • Walker, M. (2017). Why We Sleep: Unlocking the Power of Sleep and Dreams. Simon & Schuster.
  • Mindell, J. A., & Jacobson, B. J. (2015). Good Night, Sleep Tight Workbook: The Sleep Lady’s Gentle Step-by-Step Guide for Tired Parents. Hatchette Book Group.
  • Ong, J. C., Shapiro, S. L., & Manber, R. (2009). Mindfulness Meditation and Cognitive Behavioural Therapy for Insomnia: A Naturalistic 12-Month Follow-up. Explore, 5(1), 30-36.
  • Reiter, R. J., Tan, D. X., Manchester, L. C., & Qi, W. (1995). Biochemical Reactivity of Melatonin with Reactive Oxygen and Nitrogen Species: A Review of the Evidence. Cell Biochemistry and Biophysics, 25(1-3), 1-22.
  • Cajochen, C., Kräuchi, K., & Wirz-Justice, A. (2003). Role of Melatonin in the Regulation of Human Circadian Rhythms and Sleep. Journal of neuroendocrinology, 15(4), 432-437.
  • Sapolsky, R. M., Romero, L. M., & Munck, A. U. (2000). How do Glucocorticoids Influence Stress Responses? Integrating Permissive, Suppressive, Stimulatory, and Preparative Actions. Endocrine reviews, 21(1), 55-89.
  • Irwin, M. R., & Opp, M. R. (2017). Sleep Health: Reciprocal Regulation of Sleep and Innate Immunity. Neuropsychopharmacology, 42(1), 129-155.
  • Walker, M. P., & Stickgold, R. (2010). Sleep, Memory, and Plasticity. Annual Review of Psychology, 57, 139-166.
  • Walker, M. P., & van Der Helm, E. (2009). Overnight Therapy? The Role of Sleep in Emotional Brain Processing. Psychological Bulletin, 135(5), 731.
  • UF Health. (2016). Rosemary Boosts Brain Power. https://ufhealth.org/stories/2016/rosemary-boosts-brain-power#:~:text=According%20to%20a%20new%20study,person%20breathes%20in%20rosemary%27s%20aroma.


How Much Water Should You Really Drink When You Have A Bladder Condition?

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How Much Water Should You Really Drink When You Have A Bladder Condition?

It’s natural that anyone with a bladder condition, of any sort, will drink a lot of water. Every visit to the Doctor, or Nurse will be met with the comments of “are you drinking enough?” and “make sure you up your water intake” and it is important that you are drinking ENOUGH water, but there is a balance to be had here.

The Basics of Hydration with a Bladder Condition

Hydration is crucial for overall health, and even more so when you have a bladder condition. Some may feel that their bladder hurts more if they do not drink enough water (which in turn with alkalinise the urine). The conventional wisdom suggests drinking between 1.5 to 2L of water per day. However, this amount is a rough estimate and can vary from person to person. Many individuals with bladder conditions have, in fact, taken this advice to heart, sometimes too zealously, resulting in them consuming up to or even over 3L of water daily.

Understanding the Thirst Paradox

I have found that clients will comment that they feel thirsty when they do not drink a substantial amount of water, so how can they cut down? It’s a valid concern, as staying adequately hydrated is essential for the overall well-being of your body. However, it’s crucial to remember that too much water can wash out essential electrolytes from your system. Electrolytes play a vital role in maintaining the balance of water within our cells, and an imbalance can then actually make us feel thirstier therefore creating a vicious circle of flushing out electrolytes – feeling more thirsty – putting more water in etc. leaving us overly hydrated, thirsty, and suffering from frequency.

It’s important to assess, is your frequency due to irritation/infection or is it due to drinking over 2L of water? This can also happen if you glug down large amounts of water in one go rather than sipping throughout the day.

Real-Life Success Stories

Let’s look at a real-life example. One of my clients, who was drinking over 3L of water per day, reported significant improvement after reducing her water consumption. It took a period of time to do this and for her body to acclimatise but she is less thirsty, and her bladder symptoms have decreased. This change in her water intake was just one piece of a larger puzzle, as we also addressed her electrolytes, gut health, hormonal balance, and nervous system support as part of her comprehensive plan.

On the flip side of this I have had clients who do not drink enough as they are worried about frequency. One client was restricting her fluid intake and would not urinate for up to 8 hrs in the day, in a bit to stop symptoms! All of these extremes are dangerous in their own way, and getting support by working with someone like me can help you to assess what is too much or too little, and then what to do about it.

Balancing Act: How Much is Enough?

So, what’s the right amount of water for someone with a bladder condition? The answer lies with you as the individual, finding the right balance.

  • First assess how much you’re consuming.
  • Are you drinking too much or too little?
  • Each individual’s hydration needs can be different, and it’s crucial to listen to your body’s signals.
  • Roughly between 1.5-2L of water is about right and this can come in the form of herbal teas as well as water.
  • Drinking water throughout the day, in small sips, rather than large quantities, can help maintain a balanced approach.

If you’re struggling with a bladder condition, I’m here to help you on your journey to better bladder health. Click here to arrange a free 30-minute phone call with me, during which we can discuss how we can work together to improve your condition.

  1. Mayo Clinic Health System. (2022). Water: Essential for your body.
  2. NHS. (2022). Healthy hydration.
  3. Medical News Today. (2023). What happens if you drink too much water?
  4. WebMD (2023). What is too much water intake?

When should I test my vaginal microbiome?

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‘When is the best time to do a vaginal microbiome test to find out what is causing my vagina, vulva or bladder symptoms?’

This is a question I get asked a lot in my clinic. I frequently use functional tests with my clients because many people who come to me have already seen several other practitioners, be they doctors or other holistic practitioners and these people are at the end of the line and want answers. By using functional testing we can get those answers, or at least a direction to those answers, without wasting any more time (disclaimer I do not diagnose).

When is the best time to test?

From a test that will look at the DNA of your microbiome, to getting a swab with your gynaecologist, when is the best time to test?

  • On a day when you have symptoms 
  • Not when you are menstruating 
  • For fertility with no symptoms, around ovulation or mid cycle 

You need to have symptoms on the day of testing

  1. You need to have symptoms on the day of testing.
    This is so important, if you are not having symptoms or your symptoms have died down, then those pesky microbes (that may or may not be causing your issue) may not be at a decent enough level to show up on the results.
    So, track your symptoms, do you always get symptoms just after your bleed for a few days, or is it more in the middle of your cycle, or is it that last week before menstruation?  Work that out and then make sure that you have, preferably, the worst level of symptoms for when you test. 

You cannot test when you are menstruating

  1. You cannot test when you are menstruating, even spotting. If this is when you get your worst symptoms, we would need to discuss this (there are tests for menstrual blood). 

Testing for fertility reasons?

  1. If you are looking into your vaginal health for fertility reasons you want to think about doing the test around your ovulation or around the mid cycle point. But not everyone ovulates on day 13/14. A good and cheap way to test this is with luteinising hormone pee sticks, you don’t need a fancy device just pee on a stick every day once you have stopped menstruating and check for the double line to appear then test to show that your luteinising hormone has been released and there for you most probably are ovulating. Do your microbiome test then.

Why might you want to consider testing your vaginal microbiome?

  • Do you have any vaginal or vulva symptoms like unusual discharge, odour that you feel is not your normal; irritation, inflammation or swelling, pain or lesions? 
  • Do you have a history of or are suffering from any kind of bladder condition or UTI?
  • Are you heading into menopause and want to check that all is well and healthy down, there? Once our oestrogen drops it is harder to keep our vaginal microbiome balanced, but not impossible. 
  • Do you have any fertility and conception issues or do you want to optimise your vaginal health (preferably before conception but post conception is also fine)?
  • If you have had a diagnosis of HPV (Human papillomavirus), CIN (Cervical intra-epithelial neoplasia), or HSV (Herpes simplex virus).

What information are we hoping to gain from doing one of these tests?

Culture based testing, although still useful, is limited by what they can actually grow in a petri dish, which unfortunately is not everything that we want to see. By looking at these new DNA tests we can see a deeper picture of what is going on with your microbiome on that day of testing. This test along with a carefully taken case history can help us to uncover whether there are microbes there associated with bacterial vaginosis, candida (thrush), atrophic vaginitis, Desquamative inflammatory vaginitis (DIV), cytolytic vaginosis, mollicutes, and what your lovely lactobacilli microbes are doing.

What if you can’t afford to test? 

If you can’t afford to test there are still ways of getting some clues about what is going on from your symptoms. Start tracking your symptoms over the month and doing a simple pH check of the vagina every 3 days over the month. This will help to show patterns that may help to uncover what might be causing your symptoms. Getting swabs done by your gynaecologist or at an STD clinic can be useful, make sure to get a print out of the findings. Being told you have good or bad bacteria, as often happens, doesn’t really help us, we need to see the correct terminology of the findings.

This blog is written for information purposes only

Do you want to check your vaginal microbiome and uncover what is causing your symptoms?

To start your journey, send me a DM on Instagram or Facebook
or email me at nutrition@katewaters.co.uk

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