Secrets to a Good Night’s Sleep

 

 

Recently I struggled with a bout of insomnia for several nights.

As I lay in bed watching the clock tick off the minutes, for the third night in a row, I pondered all the things that can cause sleepnessness.

There are several things that can bring on insomnia. Some of them are obvious and some not-so-obvious.

Daily exercise does help one to become more sleepy and to sleep deeper at night, but exercising  too late in the day can actually elevate energy and metabolism to the point where it becomes difficult to fall asleep right away. Growth hormone (even for adults) is secreted during sleep, so inadequate sleep can actually sabotage your fitness when you exercise too late at night.

We all know caffeine will keep us awake, but caffeine in coffee drinks, teas (even flavored ones), sports drinks, and GU or Shot Bloks can be sneaky culprits. And pay attention to certain pain killers, they often contain caffeine as well. It’s easy to inadvertently consume caffeine too late in the day, and our bodies may not metabolize caffeine as quickly as we think.

Caffeine has a six hour half-life.

That means that the 100mg in a cup of coffee is still 50 mg of caffeine in your body 6 hours later. That’s still a pretty significant amount of caffeine. And that means, a whole six hours after that (twelve full hours after initial consumption) 25 mg still remains. So if you are a fairly caffeine-sensitive person, having that lunchtime espresso or energy drink in the afternoon will definitely keep you from feeling sleepy at 11pm, or later.

Keep in mind, an average glass of iced tea contains about 70 mg or so of caffeine, so that’s almost as much as a cup of coffee. And soda contains about 50 mg of caffeine. Try cutting off any caffeine by noon or so, and see if that helps your sleep.

Dehydration from exercise, alcohol, medications or just not enough liquids can keep you awake.

On a warm summer day, replacing the fluids that are lost in sweat is key. If you are outside exercising, remember to drink every 15 minutes and to drink about twice as much—or more—than you regularly do.

But don’t overlook drinking plenty of fluids in the cooler fall and winter months either. The dry air of winter can dehydrate your body as much as a hot sunny day.

Alcohol may seem just the thing to help make you sleepy can often disrupt your sleep.

But beyond a couple of drinks, the alcohol will dehydrate you and cause sleeplessness as well as its ability to mess up your normal sleep cycles.

If you are taking cold or allergy medicine, realize that it, too, may be drying you out and bringing on dehydration.  

Ok, so just what does dehydration have to do with sleep, you ask? Good question.

When you are dehydrated, your blood volume drops. Our bodies are made to function optimally with a specific amount of blood volume, and slight variations in the volume can have a big effect.

If that optimal amount of blood volume drops, then the heart must pump harder to distribute a the blood, oxygen and nutrients throughout the body. For example, if you combine a hot day, not enough to drink, and too many diuretic substances (caffeine, alcohol, antihistamines, etc), you have, in effect, reduced your blood volume, and caused your heart to work harder.

Result–when you try to relax, your heart may be pounding as it tries harder to distribute blood through your body and this makes it harder to sleep.

Your diet can and does affect your sleep.

Eating foods that are starchy or sugary right before bed elevates your blood sugar too much, then there is a resulting crash in the middle of the night. Not only does that cause you to store fat (you don’t burn those calories off while asleep) but the buzz you may get from the sugar high may also keep you awake instead of sending you off to dreamland, and you awake groggy, tired and irritable in the morning.

Often a heavy meal eaten shortly before bed will also cause problems as lying down makes digestion difficult and slower, and the increase in gastric fluids may cause heartburn as well. Do you best to eat at least 2 hours prior to bedtime.

Other foods can actually help you sleep better. And deeper sleep will, of course, translate into feeling more rested and having more energy.

One of the most noticeable substances in food that aids sleep is tryptophan. Serotonin, an important brain chemical that helps with moods, can only be made from the amino acid tryptophan. Since tryptophan is the only thing that can make serotonin, low tryptophan levels equals increased rates of depression and sleep disturbances.

Dairy products actually contain tryptophan, along with naturally raised beef, (best sources are grass fed dairy and beef products), and turkey contains the most tryptophan (free-range turkey has the most).

Tryptophan is a component in protein. The high quality animal protein is the best source of tryptophan. So meat eaters tend to get more tryptophan than vegetarians who get their protein from beans, grains, nuts, and soy, which are poor sources of tryptophan.

But, unfortunately, conventionally raised animals are fed tryptophan-poor grains as feed. Grass is contains more tryptophan than grains. So grass fed cattle contain higher amounts of tryptophan than conventional grain-fed cows. The majority of poultry, meat and fish consumed in America is grain-fed, so unless you are eating grassfed meat, you probably aren’t a decent level of tryptophan. And similar for chicken and turkey. Free range and pasteured chickens and turkeys have much more tryptophan that the grain fed birds.

Did you know the right kinds and ratios of fats in your diet can have a significant effect on sleep?

How so?

New research shows the positive effects omega 3 fats have on sleep apnea. Sleep apnea is a condition where a sleeper has short periods of not breathing. Major symptoms include loud snoring and daytime sleepiness. People with sleep apnea often wake several times during the night, so instead of sleeping soundly and waking refreshed, they wake up groggy and tired.

Among the 320 adults in the most recent study, it was found that those with most severe sleep apnea also had a diet higher in omega 6 fats.

A similar study found that people with sleep apnea had the lowest amounts of omega 3’s in their blood.

Eating more omega 3 fats, such as those found in grassfed meats and wild-caught fish or supplementing with fish oil capsules, the study concluded, will help contribute to a better night’s sleep and improve sleep apnea episodes.

Choline is another important nutrient in food that plays a role in sleep. It’s the primary building block for acetylcholine … the neurotransmitter that affects thought, memory, sleep … even muscle control and balance. Lots of acetylcholine helps make your mind sharp, your memory clear, and gives you energy.

As you age, though choline drops, and one of the most noticeable symptoms of low choline is problems with falling asleep and staying asleep. Other symptoms include lack of energy, brain fog and confusion, irritability, and memory loss. Women need at least 425 mg a day, and men need 550 mg.

Choline is found in these food sources:

·   Whole eggs–Go for free-range WHOLE eggs without antibiotics or hormones. Be sure to use the yolk, they contain a lot of choline.

·   Chicken and turkey livers–Be sure to get organic, free-range chicken and turkey livers. These are also very rich in vitamin A, CoQ10 and iron.

·   Pork and beef—The best choice here is organic, grass-fed meats for the proper balance of fats, zero hormones and antibiotics.

Beyond food issues, it is important to make sure you (and your partner, if you sleep with someone else) are getting adequate magnesium.

Magnesium is an important relaxing nutrient. Twitching, muscle cramps, tossing and turning, jumpiness and restless leg syndrome are all symptoms of inadequate and magnesium. Taking this supplement right before bed helps maintain the levels that are effective for restful sleep.

And if you are a middle-aged female, it is quite possible that your sleep issues may be due (at least partially) to hormone imbalances. The body’s natural progesterone and estrogen levels drop and fluctuating levels of estrogen can cause hot flashes at night, as well as restlessness.

Progesterone is a natural relaxing hormone, so when these levels drop, sleep quality goes as well.

And for men, as testosterone levels fall with middle age and beyond, sound, deep sleep begins to decrease as well. If you are middle aged, have your hormone levels checked. It may be time for a supplement.

For both men and women, thyroid problems can cause jitteriness and nervousness or, excessive fatigue and sleepiness during the day. Have your thyroid levels (T3 and T4) checked and take the thyroid medication that best suits your needs.

If taking simple measures like reducing your caffeine intake, changing your diet, and checking hormones don’t seem very effective, try a natural sleep aid like Melatonin. Melatonin is a natural substance the body makes in the dark (sleeping in as dark a room as possible helps production of this important hormone) and as you age you make less.

Melatonin is also a powerful antioxidant and helps regulate several body functions. Dosages vary. Try the smallest amount first and work up to a stronger dosage.

Here’s to a restful night’s sleep!

Till next time, stay healthy, lean and rested!

 

 

Catherine (Cat) Ebeling RN BSN, is a back to basics diet and nutrition specialist. In addition to her advanced degree in nursing from a major medical school, she has spent the last 30 years intensely studying diet, health and nutrition. She also has a book titled "The Fat Burning Kitchen, Your 24 Hour Diet Transformation" that has sold over 60,000 copies worldwide, and has helped thousands of people transform their lives, lose weight and improve their health.

               Her mission is to help others prevent disease and live their best life ever.    

       Nutrition made Easy. Simple.Smart.Nutrition.

 

References:

Vaughn Gray, 10/08, Nutrition, Energy and Mood, Viewed 08/18/09. ReEvolution 2008. http://www.reevolution.com/html/nutrition_energy_mood.htm

Martha Kerr, 10/08, Omega-3 Fatty Acids Inversely Related to Sleep Apnea Severity, Viewed  08/17/09, Medscape 1994-2009. http://www.medscape.com/viewarticle/582688

 

 

Natural Paleo Fixes for Seasonal Allergies

 

Ahh yes, it’s ragweed and hay fever season again.

Every year, it hits me a ton of bricks. I wake up one morning and find I’m in a sleepy fog, my energy is gone, and my head is full, my eyes are irritated and itchy, and I’m sneezing and wheezing. This spring and early summer, we had more than the usual amount of rain, so I’m guessing the ragweed crop is especially bountiful. Oh joy.

About 1 out of 5 of us are allergic to ragweed in some form or another.

And with over 17 species of ragweed out there, that’s plenty out there to cause allergic reactions.

While some of you may head to your local Walgreen’s to load up on antihistamines, decongestants, and Kleenex, I usually start first with my diet.

While I eat a primarily Paleo style diet year ‘round, I find that really sticking to it during allergy season makes a huge difference in my allergic symptoms and how I feel.

There is a way to get some major relief from seasonal allergies with a Paleo style diet. Yep, that’s right. Diet can really make a BIG difference.

Take a close look at your diet. What you ARE eating and NOT eating has a big effect on the how your body reacts to other allergenic substances.

The thinking here is to avoid foods that cause inflammation—even if those foods do not directly cause an allergy.

I found out that totally eliminating grains from my diet, almost totally eliminated my allergy symptoms as well. And it’s not a gradual thing, but almost overnight, allergy symptoms will improve. While I’m not exactly sure why, I have a strong suspicion that it’s linked to the fact that grains cause inflammation, and inflammation is what makes allergies symptomatic.

Cutting out refined, processed foods that contain lots of sugar, chemically altered saturated fats (hydrogenated oils), and omega 6 (vegetable) oils will help your body's inflammatory load.

This includes anything with white flour, high fructose corn syrup, and chemical preservatives. So forego the cookies and candy for now.

And as much as I hate to say, if you drink, it’s best to eliminate alcohol for now, too.

Both red and white wine contain sulfites and histamines that can really make allergy symptoms worsen. And beer is made from grains and yeast, which is often also a problem—at least during allergy season. Ciders can have these same issues as well.

And you will want to avoid foods that are related to the pollen producing plants.  Here’s a tip from one of my favorite health and nutrition bloggers, Mark Sisson:

“If you know the source of your particular allergy,[i.e., ragweed, tree pollen, etc] you can further pinpoint foods that tend to trigger what’s called “oral allergy syndrome,” a reaction to allergen-related foods that affects primarily the lips and mouth. Check out the Children’s Hospital of Philadelphia information on cross-reactive foods for those with seasonal allergies.”

 

For instance, if you have a problem with ragweed, you may also want to avoid bananas and cantelope during hayfever season.

Avoid pasteurized, conventional dairy products as much as possible during allergy season as well. You can be sensitive to pasteurized dairy, and not realize it, but it definitely can increase mucous secretions, and contribute to sinus problems.

If you MUST have dairy, find grass fed dairy, especially the raw, unpasteurized kind.

Grass fed dairy is rich in CLA, which is short for conjugated linoleic acid. Among CLA's many benefits is that it strengthens the immune system and lowers allergy reactions. And, grass-fed has about five times the amount found in the conventional dairy products.

Load up on antioxidant plant pigments—like the ones found in berries, peppers, red onions, and other britghtly colored fruits and veggies, to strengthen your mucous membranes and stabilize your immune cells. And these foods contains particiular nutrients like vitamin C and quercetin that are very powerful natural antihistamines.

Dark green leafy veggies like salad greens, parsley, kale, and spinach also contain magnesium, which can help breathing and stop the wheezing.

And speaking of avoiding inflammation, increase your EFA's.

Essential fatty acids  are known and proven to fight inflammation. The EPA and DHA in wild caught fish, fish oils and grass fed meat is one of the best preventative measures you can take for allergy problems.

Tea, especially green tea, red tea, and white tea contain a flavonoid that not only reduces inflammation for offers support for the immune system. And regular black tea isn’t too bad either.

And there is some buzz on eating local honey, but I am not convinced. Because the bees get their pollen from nearby plants and flowers, the honey can be kind of like an allergy shot. Start with a little bit (a half teaspoonful or so) and work your way up to see if it helps.

Some other quick fixes can be implemented right away to bring about some immediate relief.

  • First and most obvious is to close the windows in your home. Yeah, we’ve had our share of hot, humid weather and most of us are into full-on AC, but don’t get excited over that first cool day and open everything back up again. The pollen is still out there.
  • Lots of folks just swear by a neti pot to rinse out the nose and sinuses daily. Neti pots can be found in most natural foods stores. To the uninitiated, it sounds a little crazy, but it can actually be a soothing and cleansing way to clear out the sinuses and help you breathe easier. Basically, it involves using purified water, a touch of sea salt and rinsing the salt water through the nasal passages. Once they try it, most people find Neti to be a soothing and pleasant experience. I guess it’s time for me to dig mine out and start using it again too.

Beyond that, I recommend a couple other nutritional supplements that work as well as or better (without the side effects) as pharmaceutical drugs:

  • Vitamin C- Taking 2000 to 5000 mg a day will act like a natural antihistamine in addition to its other immune strengthening benefits. Build up your dosage gradually as larger doses of vitamin C can cause diarrhea.
  • Freeze dried stinging nettle capsules cut down on the itching, and sneezing of allergies as well. Stinging nettle is thought to be as good as, or better than antihistamine hay fever medications. The dose used is usually two 300 mg capsules taken whenever the symptoms were experienced.

 

I have to tell you, I have tried all sorts of allergy remedies.

From over the counter medications, to the newest and latest prescription allergy medications, inhalers and nasal sprays, I've tried them. I even went through the whole process of allergy shots twice a week for several years. None of those things worked worth a darn, until I changed my diet.

Now, my allergy problems are virtually non-existant.

I may not stick with a Paleo style, no grain/no sugar diet 100% of the time, but when allergy season rolls around, I get back on the wagon, and feel great!

Give it a try. It works.

 

Till next time,

Stay healthy, lean and allergy free!

 

 

 

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Catherine (Cat) Ebeling RN BSN, is a back to basics diet and nutrition specialist. In addition to her advanced degree in nursing from a major medical school, she has spent the last 30 years intensely studying diet, health and nutrition. She also has a book titled "The Fat Burning Kitchen, Your 24 Hour Diet Transformation" that has sold over 60,000 copies worldwide, and has helped thousands of people transform their lives, lose weight and improve their health.   

Her mission is to help others prevent disease and live their best life ever.    

Nutrition made Easy. Simple.Smart.Nutrition.