From birth, we spend nearly 1/3 of our lives asleep. Why? Because sleeping is restorative. Instead of thinking of this time as ‘missing out’ on life, or ‘wasted time’ let’s take a minute to look at why we NEED sleep and why getting enough good sleep is so important for our health and our lives.

Some benefits of good sleep:

• Enhanced memory, learning, and problem-solving skills
• Ability to pay attention and make decisions more effectively
• Better control of emotions and behavior
• Lower risk of heart disease, kidney disease, high blood pressure, diabetes, stroke, and obesity
• A stronger immune system
• Better control of appetite (sleep deprived people have higher levels of ghrelin, which stimulates appetite, and reduced levels of leptin, which suppresses appetite)
• Better athletic performance
• Less inflammation, especially in the digestive tract
• A better attitude

Now that you’ve been reminded how important sleep is, are you getting enough? As a society we are over-caffeinated, over-stimulated, over-stressed, and under-nourished; a recipe for sleep disturbances. Unfortunately, 50-70 million Americans suffer from insomnia and even more live with other sleep disorders such as sleep apnea, and restless leg syndrome (RLS). I have RLS, so you’ll see some extra recommendations in here based on my experiences.

How much sleep is enough? It changes throughout life, and varies by person, but in general teenagers should be getting between 8-10 hours a night, and most adults need about 7-8 hours. That said; if you’re an adult who likes to sleep a bit longer, go for it! Or if you only sleep 6 hours a night and wake up feeling refreshed and full of energy, don’t worry about having to add in additional hours. The important questions are: “do you feel rested?” and “do you feel like you have sufficient energy throughout the day?” If not, you may not be getting enough sleep. Let’s look at some things we can do to help give our bodies the sleep it deserves.

Healthy practices for a better night’s sleep:

• Stick to a schedule – this helps your body know when it’s time to sleep and when it’s time to wake up. In time you’ll be waking up 5 or 10 minutes before your alarm clock goes off. If you nap, be consistent in your napping habits and aim for less than one hour – 30 minutes is ideal.
• Avoid stimulants – especially in the evening. If you like coffee, tea, or soda in the afternoon, try decaffeinated or caffeine-free.
• Quit smoking – smoking is a stimulant that can cause sleep disruption. If you’re a heavy smoker, your body may also experience ‘nightly withdraw’
• Limit alcohol intake – while alcohol can help you fall asleep faster, too much can result in disrupted sleep (also triggers RLS)
• Exercise – exercise daily, just not vigorously within 3 hours of bedtime (regular exercise is particularly important for people who experience RLS).
• Manage stress – practice relaxation techniques and learn how to let go of the day and all the stress that came with it.
• Unwind before bed – read a book, take a bath, listen to relaxing music. If you watch TV, make sure it’s in another room. Watching TV in bed can interfere with restfulness, especially if you fall asleep with it on due to the bright strobe light like effect of the changing picture.

• White noise – machines that produce white noise are often used for babies, but can be very beneficial for adults who are ‘light sleepers’ or have noisy neighbors
• Unplug – fear of missing out on a text, tweet, or post can cause anxiety and restlessness. Remember, it’ll be there in the morning. It can wait! When you can, put your phone on do not disturb, and use the ‘night shift’ setting on your phone at night – it’s more gentle on your eyes and helps your mind relax
• Stay cool – keep your room comfortably cool and dark. Specific temperature will vary widely. Many sites recommend 70’, but our thermostat only goes down to 77’ in the summer. With a ceiling fan on low, it’s perfect for us. You may also want to consider using lighter bedding in the summer than in the winter.
• Invest in a comfortable mattress and pillow – not only will you sleep more soundly, you’ll wake up feeling less achy too. I know buying a new mattress can seem daunting, so if you’re looking for some good online mattress options and reviews, check out Reviews.com.  And remember, your dominant sleeping position will determine what kind of pillow you need. For example, side sleepers need thicker pillows, while stomach sleepers need thinner ones. Since I’m a side/stomach sleeper, I use a down pillow that I can scrunch and flatten as needed. I’ve heard memory foam is great for back sleepers!
• If you can’t sleep, get up – go to another room and do something relaxing until you feel sleepy. If you have RLS symptoms, get up, walk around and stretch your legs before returning to bed.
• Teach yourself to relax – let your mind slow down, remind yourself that it does you no good to worry, and let go. Practice meditation/mindfulness, write in a journal; whatever helps.

Herbs, oils, and supplements that can help:

• Calcium-Magnesium blend – has a calming effect, helps relax your muscles
• Magnesium Oil – can be rubbed directly on legs for RLS
• Melatonin – a natural hormone that promotes deep sleep. For occasional use only, and not for children
• Zinc – aids in recovery of bodily tissues while sleeping
• Passionflower, Valerian Root, and Kava Kava – natural sedatives
• Lemon balm and Skullcap – help reduce anxiety and promote relaxation
• Chamomile and Catnip – help calm the nervous system
• Lavender Essential Oil – in a diffuser, room spray, or roll-on…lavender is very relaxing and calming
• Sweet Orange Essential Oil – mix with lavender if you’re feeling stressed or anxious to help calm the nerves
• Atlas Cedarwood Essential Oil – mix it with lavender and a carrier oil and rub it on your legs to help calm RLS

 

Resources:

National Institutes of Health, Why is Sleep Important? https://www.nhlbi.nih.gov/health/health-topics/topics/sdd/why

Authority Nutrition, 10 reasons why good sleep is important https://authoritynutrition.com/10-reasons-why-good-sleep-is-important/

American Sleep Association, How to Fall Asleep https://www.sleepassociation.org/sleep/how-to-fall-asleep/

Phyllis Balch, Prescription for Nutritional Healing, fifth edition

Should I go vegan? Or adhere to the ‘Paleo’ diet? Is ‘Atkins’ dangerous? And what is the ‘Keto’ diet? Do I need to ‘detox’ every month? Should I only eat raw foods? Should I go gluten free? Dairy free? Fat free?

It can be maddening trying to figure out the healthiest way to eat. Especially since the Standard American Diet or SAD is, well, just that. It’s no secret that many Americans have less than ideal diets…full of overly processed foods, and way too much sugar, salt, and saturated fat. And when we’re trying to eat well on the go, we get conned into thinking a meal replacement bar, shake, or frozen dinner is a stellar option when it’s usually not.

So what’s the answer? Well, it’s complicated. There is no one ‘right way’ to eat. What might be the perfect diet for me, may not give you the level of nutrition you need. Something I may think is amazing, you might be allergic to. We are all different, which means we all have different nutritional needs.

That being said, let’s talk about some of the basics that we can all agree on (barring medical conditions, such as diabetes or Chron’s disease, which may require different guidelines). Fresh fruits and vegetables are your friends. They are loaded with vitamins, minerals, and glorious fiber. Most vegetables are also low in calories while high in nutritional value. Fruit generally contains more natural sugar and can be higher in calories, but is still loaded with nutrition. And there are many great options if you’re looking for low sugar content. Take berries for example – high in antioxidants and nutrients, but low in natural sugar (and delicious!). And fruit is a great option when you’re trying to satisfy a sweet tooth without loading up on refined sugar and empty calories.

For example, a bowl (1 cup) of strawberries has just 49 calories, 7 grams of natural sugar, 3 grams of fiber, and is packed with great nutrients such as vitamin C, potassium, folate, magnesium, calcium, and B vitamins. Whereas a small bag (1.7oz) of M&Ms has 230 calories, 9 grams of fat, 31 grams of refined sugar, and no nutritional value. For a quick guide to nutritional information for common fruits and vegetables, go to: www.fda.gov

Fiber is fabulous! It prevents constipation, which keeps the colon cleaner and healthier, cuts down on allergic reactions to food, and helps stabilize blood sugar levels. It also helps you feel full, which is an important part of feeling satisfied. Fiber = efficient digestion.

I know lots of people who say that eating healthy is too expensive. So let’s look at our best case – worse case options for fruits and veggies. Best option: organic fruits and vegetables from your local farmer’s market or Community Supported Agriculture. This produce is picked when it’s ripe (or almost ripe), and is often more nutritious because it’s grown in more nutrient rich soil. Not always an option, I know. Most grocery stores have plenty of organic options these days. Remember, organic makes a difference not just for your health, but also for the health of our soil and planet. If organic is too expensive or unavailable, try for locally grown. If you live somewhere that’s difficult, try ‘grown in the USA’ or look for produce that had to travel the least distance to get to you. Food that has to travel long distances is picked well before it’s ripe and won’t be nearly as tasty. Buying what’s in season is another way to get the best produce at the best price. If fresh fruits and veggies are out of your price range or unavailable, frozen is your next best option. I often use frozen spinach for recipes where I need to cook it anyway. And frozen fruit is great for making smoothies. As much as you can, try to steer clear of canned fruits and vegetables. They are often loaded with sugars, salt, and preservatives.

The wonderful thing about fresh veggies is that you can do so much with them! Leave them raw and have them as a snack with hummus, make a big salad, throw them on the grill, roast them in the oven, make a stir-fry, a soup, vegetable burritos, or pot pies…the list is endless. And it doesn’t need to be fancy. Last night I tossed whole carrots from my friend’s garden with olive oil and herbs, and roasted them to go with herbed quinoa; easy, delicious, nutritious, and ready in 30 minutes.

And fat? Yes, please! Our bodies need fat and cholesterol to function properly. We just need the right kind of fat. Think avocados, nuts, fish, olive oil, flaxseed oil… Many of these healthy fats also contain Essential Fatty Acids (EFAs), which are important for circulation, limiting inflammation, and maintaining good blood pressure and cholesterol levels. Your body functions best when it is in a state of homeostasis, or balance. So high-fat, no carb diets like ‘keto’ or extremely low-fat diets both throw the body out of balance and lead to impaired health and a depressed immune system.

What about grains? Gluten? Unless you have a gluten sensitivity or celiac disease, bread is not your enemy. While bread is getting a pretty bad rap these days, I think we can all agree that not all bread is created equally. Stay away from processed white bread and opt for sprouted grain breads or freshly baked whole grain breads instead. In my house it’s homemade sourdough that makes us happiest. I only make it every few weeks, not only because of the time it takes, but also so we don’t over do it. It’s hard to say no to fresh bread dipped in olive oil! Practice moderation; you certainly don’t need bread with every meal, or even every day. And when you’re choosing grains, go for whole grains – think quinoa, brown rice, barley, wild rice, and oats. Eat foods made with refined grains (bread, muffins, cookies, crackers) sparingly. These can be high in calories, but won’t leave you feeling full for long. Get the recipe for a delicious whole grain (farro) salad on my Recipes page.

Most importantly, listen to your body and use your best judgment. Pay attention to how your body feels after you eat certain foods. Do you feel sluggish, or energized and upbeat, foggy, or ready for whatever comes your way? Food makes a difference! You certainly don’t have to give up cake or hamburgers, just be sure that you’re eating less junk food and a whole lot more of the good stuff.

Make your health a priority and give your body the nutrition it needs. I guarantee your body will feel better, look better, and last longer if you do.