Kate Waters

Nutritionist

sleep

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 to get a restful night’s sleep

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As we go back into the UKs 3rd lockdown I keep hearing of people who are struggling to sleep, stress is at an all time high[i] which is completely understandable given the current world situation. When we are stressed, our sleep is often one of the firsts things that goes amiss, but sleep is so important as this is when our body heals itself[ii].  Sleep and gut health are the two things I always first try to improve in clients as this will have the greatest impact on the body’s healing process.

So how can we try to create a good night’s sleep, when we are lying in our beds, tossing and turning or waking early and unable to go to sleep? There may be some underlying issues driving what is going on, which would need thorough investigation by a health practitioner but here is a starting point that you can easily do at home.  You are looking to try to bring your circadian rhythm back into a natural pattern, to lower cortisol production, as you cannot create melatonin if your cortisol is still high. A healthy circadian rhythm has the body create a higher amount of cortisol around 8am in the morning and then that will slacken off during the day to be lower at 8pm in the evening, cortisol should then stay low through the night only rising again in the morning to be at its highest by around 8am. If this patten is unsettled it maybe hindering melatonin production or causing you to wake in the night. 

During the day

  • Wake by 7am and make sure that you open the blinds straight away. Don’t lie in bed snoozing no matter how tired you are. 
    • If possible step outside within the first 30 min of waking and get some fresh air.
    • Balance your blood sugars through the day, an imbalance here can cause you to wake in the night. Breakfast like a king, lunch like a prince and dine like a pauper is very true! Make sure you are getting enough protein and enough healthy fats in your diet to bring balance to your blood glucose control. Reducing your sugar and caffeine intake maybe key.

During the evening 

  • Make sure you do not eat too late, by not eating later than 7pm you will have given your body enough time to digest before you lie down to go to bed. 
    • Try not to bath yourself in artificial light from screens – this light stops the body from creating melatonin. Try not to look at a screen at least 1-2 hrs before bed. 
    • Create an evening routine – make sure you are doing the same thing every evening, in the same pattern. You will eventually trick your brain, so that when it hears the sound of the kettle, smells the tea, the sound of the bath running, that it knows bedtime and sleep is on its way and it will start to make melatonin to aid your journey into sleep.
  • Switch on the kettle
  • Make a cup of your favourite relaxing evening tea (herbal; no caffeine – camomile, lavender, lemon balm, passionflower, valerian)
  • Make sure you have low lights, preferably red or orange in the bedroom, switch them on before your bath so that when you enter the bedroom there is not bright light. Our penile gland that makes melatonin is stimulated by bright light. 
  • Have a bath with magnesium salts in it, or if you don’t like your bath have a foot bath with magnesium salts for 20 min whilst drinking your tea. Magnesium relaxes the nervous system and helps us to shut down for the night. 
  • Go to bed and only read relaxing books, nothing to stimulating.
  • Do some meditation/deep breathing exercises in bed before sleep – this is proven to lower cortisol.
  • Make sure you are going to bed well before midnight. The old saying “an hr before midnight is like 2hrs after midnight” is very true.

During the night

If you wake in the night have your tool kit ready to activate:

  • Breathing exercises or a mantra that you can repeat can help to calm the mind and remove those racing thoughts. 
    • Try not to switch on a bright light to go to the toilet as that will wake the brain.
    • Make sure your windows are blacked out so there is not streetlight or moon light entering the room as that can also wake the brain. 
    • Find some ear plugs that are comfortable and use them so small noises do not disturb you.

It is up to you to create your evening routine, I can only give you suggestions as above, but these have all been shown to work overtime to trick the brain into wanting to go to sleep, as we know sleep is the best healer!

If you are still struggling to get to sleep and want to look into this on a deeper level seeing a nutritional therapist who can assist you is working out why, what is the route cause, is there something missing from your diet, do you not have the right nutrients to create the neurotransmitters needed for sleep.  Is your nervous system in need of support.  Is it your digestive system keeping you wake at 4am?  

Here’s to restful sleep for us all. 

[i] https://www.theguardian.com/society/2021/jan/01/covid-antidepressant-use-at-all-time-high-as-access-to-counselling-in-england-plunges

[ii] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5449130/