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.



Vaughn Gray, 10/08, Nutrition, Energy and Mood, Viewed 08/18/09. ReEvolution 2008.

Martha Kerr, 10/08, Omega-3 Fatty Acids Inversely Related to Sleep Apnea Severity, Viewed  08/17/09, Medscape 1994-2009.



What about Coffee?



Caffeine was once thought to be bad for us.

But as we can see with the prevalence of coffee shops on virtually every corner, coffee is everywhere. And tea is gaining in popularity too.  


According to recent coffee statistics, coffee is the most popular beverage worldwide with over 400 billion cups consumed each year.

And, the United States alone imports around $4 billion worth of coffee per year.  Americans drink about 400 million cups of java a day, and companies like Starbucks would certainly like that number to grow.


Coffee, tea and other beverages containing caffeine have a great many health benefits.

And apparently, the U.S. Food and Drug Administration, the U.S. Surgeon General, the National Academy of Science, the American Medical Association, the National Cancer Institute, the Centers for Disease Control, the American Cancer Society, the Framingham Heart Study and many other scientific studies now agree on this fact.


Coffee increases the body’s metabolism, your heart rate, breathing, and helps to warm up the body.

It elevates the mood and can actually reduce depression as well, by increasing energy and stimulating the brain, making you more mentally alert.


Beyond the obvious stimulating factors that we all enjoy coffee for, there are some other fairly significant health contributions coffee makes. Lets take a look at some of these redeeming virtues of coffee:


·    Coffee Lowers Your Risk of Type 2 DiabetesTwo separate studies, published in the Journal of the American Medical Association (JAMA) found that drinking three to four cups of coffee a day decreased risk of type 2 diabetes by 27%. It is thought that this is due to the fact that coffee contains antioxidants and minerals like magnesium, that are beneficial for blood sugar metabolism and insulin sensitivity. Coffee may also help with weight reduction, which lessens the tendency to get diabetes as well.


·    Coffee Prevents Parkinson’s diseaseSix studies have shown that people who drink coffee daily are up to 80% less likely to develop Parkinson’s. And some of the newer Parkinson’s drugs actually contain a caffeine derivative.


Lowers Your Chances of Alzheimer’s Disease–Drinking five medium-sized cups of coffee a day could lower your chances of Alzheimer’s. One study followed mice that were bred to develop Alzheimer’s. After two months of drinking water with caffeine, the mice performed much better on memory and thinking tests compared to mice that were given only water. Plus, the mice had a 50% reduction of beta amyloid, a protein often found in Alzheimer’s patients’ brains.


·    Coffee Reduces Colon Cancer Risk—While colorectal cancer is the second highest cause of cancer related deaths in the US, a recent study from the European Journal of Cancer Prevention showed that colorectal cancer was 24% lower among those who drank 4 or more cups of coffee per day than the non-coffee drinkers.


·    Coffee Reduces Gall Stones–Researchers from Harvard University found that those drinking one cup a day had a 13% risk reduction of gallstone disease. Those drinking two to three cups a day had a 21% risk reduction and those drinking four or more cups a day had a 33% risk reduction of gallstone disease.


·    Coffee Helps Asthmatics—Caffeine and the chemical theophyline in coffee act as natural bronchodilators. Three or more cups of coffee per day help can relieve the symptoms of asthma.


·    Coffee Alleviates Headaches and Manages Migraines—Because caffeine is a natural vasoconstrictor, the caffeine in coffee helps to reduce headache pain in many people. Caffeine additives not only help headache medications to work more effectively, it also helps the body absorb headache drugs quicker.


·    Coffee Burns Fat—Because caffeine speeds up your metabolism, you have more energy and burn more calories. Caffeine also breaks down fat and frees up fatty acids in the body for immediate fat burning. In fact, conversion from fat to energy is about 30% more effective with caffeine. And because fat is being burned for energy, blood glucose levels don’t get low, and amino acids are preserved and you don’t get hungry as quickly.


·    Coffee’s High Number of Antioxidants Fights Free Radicals–Recent studies have shown that coffee is one of the richest sources of antioxidants in the average person’s diet. But little is known about how these antioxidants, including caffeine, work against free radicals.


·    Coffee is an Athletic Performance Enhancer—Numerous tests have been conducted on caffeine and its effects on athletic performance and endurance. And the results–caffeine works. About 330 mg (or 5 mg per kilogram of body weight) 30 minutes to an hour before workouts results in better endurance, faster times, less exertion, less fatigue, and more rapid recovery — up to 30% better. 


So what about the downside of coffee: What about the jitteriness that it causes? What about other health risks? Can you have too much of a good thing?


Coffee can raise cholesterol, spike insulin, be dangerous to those with heart disease, cause irregular heartbeat, raise blood pressure, cause insomnia and anxiety if overdone.

People with panic or anxiety disorders may find that they are especially sensitive to caffeine and usually find that even a little bit of coffee will make anxiety and panic much much worse.


Coffee also interferes with your body’s ability to use folate (a B vitamin, especially important for pregnant women), and vitamins B12 and B6. These nutrients are necessary to keep homocysteine levels low. Elevated homocysteine levels are associated with heart attacks and heart disease.


Coffee makes the acid/base balance of the blood turn acidic, causing calcium to be used as a buffering agent in the body.


Coffee also stimulates your adrenals — the hormones that activate your fight or flight response. If your adrenal hormones are stimulated too often, which is bound to happen if you are a daily coffee drinker, your adrenal glands may eventually burn out.


In premenopausal women, the body will substitute progesterone for adrenal hormones.

Progesterone has its own important job to do, and serves as a balance for estrogen. If progesterone is used up, you become estrogen dominant. Estrogen dominance can lead to osteoporosis.


Coffee tends to be a heavily sprayed crop so drinking non-organic coffee will expose you to a hefty dose of pesticides with each cup.


If you’re pregnant or planning to be, you should avoid coffee altogether. Over 300 mg of caffeine a day, which is the equivalent of two to three eight ounce cups of coffee, can increase your risk of miscarriage, low birth weight baby, and cleft palate, as well as SIDS. It is also transferred through breast milk, and stays in your body and your baby’s body  longer than most people.


Caffeine and coffee can also be pretty strong diuretics, so if you are drinking large quantities of it, be sure to drink water to replace the lost fluids.


So am I going ditch the ‘Joe’?

No way! I love a nice strong cup in the morning to get me going, mentally and physically. It’s sometimes the only thing that gets me out of bed. I’m not a morning person, without caffeine.


If you want to drink coffee, keep this in mind, and you’ll be fine:


·    Opt for organic, drink it fresh and grind it every day. Coffee is one of the products that you just should not ingest any other way, so pay a few extra bucks and get the organic kind. This maximizes the antioxidants in the coffee—and it just tastes better. And while you’re at it, avoid drinking coffee out of those nasty Styrofoam containers. Coffee can leach out some bad chemicals from that stuff.


·    Drink it black. Leave out the sugar, the cream, the fake non dairy chemical ‘cream’, and the artificial sweeteners. If you MUST have something in your coffee, try a little coconut milk and stevia.


·    Avoid drinking caffeinated coffee in the evening. Since coffee has a half life of 6 hours, it can take quite a bit of time to clear out all the caffeine. Instead get a good night’s sleep and sleep soundly, without caffeine.


And whatever you do, don’t get your caffeine fix from those fluffy, fattening, sugary, macchiato, mochaccino, cappucino, frappuccino drinks from the coffee shops. That’s not going to do you or your wallet any good.


A small amount of caffeine can be very helpful in many instances. A long boring drive when you’re feeling sleepy, crying babies who keep you up half the night, traveling through timezones, and getting up early to be productive in the pre-dawn hours of the morning. Sure, it’s good to be health conscious, but a little bit of caffeine to get us up in the morning, through the day, and over the hump is OK, too. And sometimes, a hot cuppa ‘joe’ just really tastes good.

Till next time, stay healthy, lean and energetic!

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.






Mercola, If you drink coffee make sure it’s organic, Jan 2010.


Hartley Jack, Caffeine and Sports Performance,


Warner Jennifer, New Clues on Caffeine’s Health Benefits

Study Suggests Antioxidants in Caffeine Play a Role in Coffee’s Impact on Health, WebMD Health News.