by Dr. Marita Schauch, ND, Tall Tree Integrated Health Centre –
With so many to-dos, our modern go-go attitude and poor sleep hygiene, a staggering 62% of adults report being chronically under rested. Poor sleep is a factor in many aspects of poor health, and can have significant and long-term impacts on the body and our longevity.
How Poor Sleep Affects Health & Well-being
Sure, you may be able to function on five hours, but adults need, on average, seven to nine hours of quality sleep a night to support optimal health. Possible long term effects of chronically under sleeping include:
• Increased obesity and diabetes
• Increased risk for heart disease and stroke
• Lower sex drive
• Accelerated aging
• Impacts on memory and concentration
• Increased rate of depression and anxiety
Why Aren’t You Sleeping Well?
Besides some unavoidable factors such as a new baby, shift work or caring for someone who needs support during the night, some of the main culprits for poor sleep include:
• Not prioritizing sleep
• Screentime and blue/white light
• Caffeine and alcohol
• Stress
• Poor sleep environment
• Digestion issues
Dr. Marita’s Top Sleep Hacks
Create a Solid Sleep Routine. Set a regular bedtime and stick with it, even on weekends. Remind yourself that everything else in life is built on this solid foundation.
Practise Good Sleep Hygiene. Turn the screen off at least an hour before bed. Spend time just relaxing and unwinding without the blue light before bedtime. An evening meditation can also be supportive in putting down the stress from the day. Avoid alcohol, and stop caffeine after noon. Eat dinner at least two hours before bed, and have a light bedtime snack to help support overnight blood sugar levels.
Invest in a Healthy Sleep Environment. Blackout shades, white noise, comfortable pillows and bed, weighted blankets and humidifiers – all of these things can be a great investment in getting quality sleep, which can pay off in the long run.
Take Care of Your Gut. Minimizing inflammatory foods such as sugar, red meat, processed foods, dairy, gluten, caffeine and alcohol is highly beneficial and at the same time increasing your intake of anti-inflammatory spices such as turmeric, oregano, cinnamon, rosemary and ginger can help with any poor digestion affecting sleep. Incorporating a good probiotic, as well as identifying and avoiding any food sensitivities, will also help reduce nighttime digestive issues.
Take Your Magnesium. Many Canadians are magnesium deficient and this mineral is a key for the nervous system and the body’s capacity to calm itself and stay in restful sleep. Adding a daily magnesium supplement, specifically magnesium bisglycinate which has fewer digestive impacts, can help improve sleep quality.
