Better Sleep
Are you satisfied with your sleep? Do you wake feeling rested? Would you describe your sleeping experience as ‘great’? If not, you share that in common with approximately half of fellow Canadians - 43% of men and 55% of women report having trouble falling or maintaining sleep.*
Why does good sleep matter? Aside from simply having low energy the next day, lack of sleep has also been associated with obesity, depression, irritability, type-2 diabetes, cardiovascular disease, injuries, and reduced sense of well-being.
Poor sleep is a common complaint I hear about daily. Whether people come to see me because it’s their primary complaint or not, I always ask about their sleep. I inquire about whether the issue is initiating sleep or maintaining it - how long they are awake, how often they wake, and what may be causing the interference.
There are many factors that can interfere with a good night’s sleep, including:
- stressors; an active mind in the night is often associated with stress
- exposures to screens near bedtime; interfering with melatonin production, and may be too stimulating to the brain before bedtime
- alcohol intake; this can interfere with maintaining sleep
- hormones; for women this can be menopause or during specific week(s) of the month
- evening habits; especially if they are more stimulating than relaxing
- blood sugar; highs or lows can cause wakings with or without a sweat
- eating within 3 hours before bedtime
- bedroom conditions; temperature, light, and sound need to be considered
- bedding; ideally 100% natural fibres and no heavier than necessary
- what you wear to bed; light and natural, like the bedding
- activity level; a sedentary lifestyle can contribute to worse sleep
- lack of routine; ideal sleep cycle is 10pm - 6am
- caffeine and other commonly known factors such as pain, shift work, being disrupted by a bed partner, and conditions such as apnea.
Here is the routine that currently works for me: I disengage from electronics at 9pm - prepare lunch for the following day - do any small tidying that is quick & easy - get ready for bed. Climb in bed no later than 9:45 with a book I enjoy and have read before (new books can be too mentally engaging and not conducive for getting sleepy). By 10pm I set my Philips Wake-up Light to slowly dim over the next 30 minutes, during which time I fall asleep and my Kindle automatically shuts off. We also keep the room cool and dark.
Natural sleep aids that may help include**: melatonin, GABA, magnesium, chamomile, valerian, hops, passionflower, vitamin B6 (if sleep changes throughout the month), medical cannabis, 5-HTP, L-theanine. These each have specific uses - depending on whether your issue is falling asleep or staying asleep, whether you are kept awake by your body or your mind, etc.
Are you 1 of the millions of Canadians experiencing poor sleep? For a comprehensive evaluation of what may be interfering with your sleep quality, and for personalized solutions, consult with your licensed Naturopathic Doctor.
*Statistics Canada
**These are general suggestions and should not be interpreted as medical advice. Discuss this with your qualified healthcare practitioner, especially if you are pregnant, taking medications or dealing with a chronic disease. These are not intended to take the place of creating healthy sleep habits.
