Sleep: Not getting enough Z’s? Why it matters….

Written by Tami Best, MS, RDN, IFNCP

The American Academy of Sleep Medicine and Sleep Research Society reports that all adults need at least 7 hours of shut eye each night. However, only one-third of adults are getting that!
Sleep disruptors:
The causes of poor sleep vary, however, common contributors include: poor sleep hygiene habits, sleeping with a noisy or restless partner, mental health challenges, alcohol consumption, hot flashes, frequent urination, and sleep apnea.
Diet can play a role as well. Some studies have demonstrated that consuming a quality diet rich in protein, healthy fat, and dietary fiber can support sleep quality. Having a balanced intake of macronutrients and micronutrients is are needed to produce hormones and neurotransmitters that help to regulate sleep. In general, sleep is supported with the removal of caffeine and alcohol, especially later in the day and a moderate approach to carbohydrates (not too little and not too much). Including a healthy carbohydrate in the evening meal can potentially improve sleep quality.
Health Consequences of Poor sleep:
The negative impact on health of too little sleep is significant. Lack of sleep has been connected to:
• Metabolic impairments leading to increased risk for diabetes and obesity
• High blood-pressure which can put individuals at risk for cardiovascular events such as stroke and heart attacks.
• Cognitive and mental compromises include depression, poor memory, and decreased ability to learn and retain new information.
• Compromised immune function.
Natural ways to improve sleep:

1. Get outside in natural sunlight first thing in the morning. Also, dim lights in the house when the sun goes down. These practices help to reset your circadian rhythm.
2. Eat a well-balanced diet to support your body’s production of sleep regulating hormones.
   a. Increase intake of omega three fatty acids. Studies show that the anti-inflammatory function of these fats have a positive impact on sleep. Wild caught seafood is an excellent source of omega three fatty acids. Ground flaxseeds, chia seeds and nuts also supply omega three fats in the diet.
   b. Eat foods naturally high in melatonin. This hormone manages our circadian rhythm. Include eggs, rice, barley, oats, walnuts, ground flaxseed, asparagus, and broccoli regularly as part of a balanced diet.
   c. Eat foods rich in the amino acid tryptophan such as turkey, pumpkin seeds, garbanzo, and soybeans.
3. Cut out caffeine intake after 2pm.
4. Include a small amount of healthy carbohydrates such as brown rice, sweet potatoes, or quinoa in your evening meal.
5. Create a restful bedtime routine. Make a soothing cup of chamomile or lavender tea. Stop all screen use one hour before falling asleep.
6. Create the conditions for a peaceful night’s sleep by wearing a sleep mask, ear plugs if you have a noisy partner, and a cool room without electronics.
7. Avoid alcohol use in the 3 hours before bed.
8. Consider bedtime supplements. If you are on medications, be sure to discuss the supplement option with your dietitian or health care provider to ensure safety and prevent possible supplement/medication interactions.
   a. Ashwagandha – some studies have shown moderate improvement in sleep quality with does between 250mg and 600mg.
   b. Lavender – both aromatherapy and supplements can be sleep supportive.
   c. Chamomile – a mild sleep inducer.
   d. Magnesium – Studies show supplementation can lessen the time it takes to fall asleep after turning the lights out.
   e. Melatonin – Dosing varies however studies show high efficacy for improving sleep when 3mg is taken before bedtime. Starting at just five hundred micrograms and increasing as needed to alleviate symptoms of insomnia up to 5mg.
   f. L-theanine can be sleep promoting when taken in doses ranging from 50-200mg. L-theanine may reduce symptoms of depression and anxiety that can disrupt sleep.

Be protective of your sleep. Sleep is a time for your body to purge itself of stressors and reset to maximize your health and well-being. Sleeping less and doing more is not a badge of honor, it is a recipe for disaster.