Do you:

Have a hard time falling asleep?
Can fall asleep easily but then toss and turn all night?
Wake up multiple times throughout the night?
Sleep well but wake up too early and can't fall back asleep?
Think you sleep well, yet wake up tired?

If you answered yes to any of these questions, you may be part of the 30-50% of the population that suffers from either acute or long term insomnia. Lack of sleep is an epidemic and root cause for many mental and physical health issues. While we sleep, our hormones recharge, including those that regulate your hunger (ghrelin and leptin) as well as blood sugar (insulin). This is a time when neurotransmitters are reset, which are pivotal in preventing depression and anxiety. Sleep is also involved in healing and repair of your heart and blood vessels. constantly working to prevent heart disease.

What Causes Insomnia?

Insomnia can be rooted in a host of different issues including:

Looking at blue light screens at night (smart phones, laptops, TVs etc) which can suppress the pineal gland, where melatonin is produced. Melatonin is a beneficial hormone that induces sleep and supports fat burn
Drinking too much caffeine
Drinking too much water after 7 pm (which leads to having to go to the bathroom multiple times through the night)
Not sleeping in a cool enough room
Stress and ruminating thoughts
Irregular sleep and wake routines
Health issues such as digestive imbalances or chronic pain
Sleep apnea or other breathing issues
Certain prescription medications or unsafe supplements that cause increased heart rate, frequent urination at night, etc.

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What can you do to improve sleep?

Behavioral and dietary changes as well as taking certain supplements can be very helpful to rewire your system and promote resultful sleep again. These changes are paramount to healing if you are trying to overcome illness, especially auto-immune disease.

Shut down electronics 1-2 hours before bed time
Stop drinking water by 7 pm
Keep a journal bedside to export thoughts and ease the mind
Create a consistant wake and bed time to form habit
Limit caffeine and do not drink after 12pm
Lower the bedroom temperature
Clean up the diet: limit sugar especially before bed. A very low carb and high fat diet like Ketosis also helps to improve sleep by rebalancing neurotransmitters
Eat foods that increase melatonin: tart cherries, turkey, chicken tuna, walnuts, broccoli etc.
Limit or remove alcohol which can disrupt REM cycles
Take quality supplements

What supplements are best?

Below are my favorite sleep support formulas that have proven to help my clients sleep better:

*Note: If purchasing supplements, using a safe dispensary where all formulas are lab tested for quality is ideal.

1. Magnesium: Taking a magnesium supplement, about 400 to 500 milligrams a night before bed, can help you naturally reduce stress and really improve sleep. I recommend magnesium bis-glycinate in order to help relax muscles without causing loose stools.

Top product recommendations: Calm, Cenitol, NeuroMag, Mag Gly

2. Herbal Support: Adaptogens and Nervines are herbs found in nature that help support the HPA axis (stress axis). They can work to calm us down when we are dealing with stress and/or lack of sleep. My favorite sleep related herbs include: skullcap, lemon balm, hops, valerian root, and chamomile, to name a few. I typically suggest using these in compounded formulas to retrain the body to sleep.

Top product recommendations: Benesom, Sleep Factors, Sleep Aide, Stress-Relax Tranquil Sleep, sleep and relax tea

3. Probiotics: Endless amounts of research is being published in support of a healthy microbiome. Since serotonin (a neurotransmitter and precursor to melatonin) is made along the gut from bacteria, we need a plethora of healthy probiotics in order to support deep sleep.

Top product recommendations: Ther-Biotic Complete, UltraFlora Balance , liquid probiotic

4. Vitamin B12 (1500 mcg daily) — Vitamin B12 supports cellular function and a deficiency can cause problems with circadian rhythms.

Top product recommendations: B12 with L-5-MTHF, B12 Lozenges , liquid B12

NOTE: This information is not intended to provide or replace medical advice, nor should it be used to diagnose, treat, cure or prevent disease.

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My Supplement Dispensary

Carli created WELLNESS BY CARLI to combine her love of real food with her knowledge of functional medicine. These article are to share what she has learned to hopefully help you heal and feel your best!