Optimizing your sleep cycle means balancing out your sleep/alert hormones Cortisol and Melatonin. You want Cortisol to be highest and Melatonin to be lowest first thing in the morning, and (on the flip side) Melatonin to be highest and Cortisol to be lowest in the evening as you prepare to fall asleep.
The unfortunate thing is that today’s society doesn’t quite set us up to achieve this optimal hormonal pattern, which is causing so many of us to have sleep problems. I see this in my Nutritional Therapy practice ALL THE TIME.
My clients are frustrated and
They are having a hard time falling asleep, staying asleep throughout the night, waking up feeling refreshed in the morning, or (typically) a combination of all three.
Does this sound like you?
Well good news is you can very easily begin to hack our society standards by using supplements and tools to optimize your hormones and thus balance out your sleep cycle.
Five Top Sleep Strategies:
- Ashwaganda is an excellent one to take before bed to help lower Cortisol & increase Melatonin.
- Holy Basil is great to take anytime during the day.
- Rhodiola, Ginseng, and Cordyceps are all great to take in the morning to help boost alertness, physical performance, and energy.
Vitamin D & Fish Oil
- Take Vitamin D + Fish Oil first thing in the morning with a glass of water or your breakfast. You can even add them to a morning smoothie and blend up, which is my personal favorite way to take them!
- Start with 1,000 – 2,000 IUD / Vitamin D, and 1,000 mg total Omega 3’s in your fish oil supplement.
- Benefits: mood & energy boost, anti-inflammatory fats to balance out inflammation.
Drink Sleep Tea
- “Tulsi Sleep Tea” is one of my favorite sleep tea blends – it has a combination of physical and mental relaxing herbs and nutrients. Yogi Bedtime Tea is another great option.
- Drink 1 cup before bed to promote relaxation, melatonin production, and good quality sleep.
Blue Blocking Apps on Computer/Phone
Blue Blocking Glasses
- Wear these an hour before you wish to fall asleep to prevent blue lights from disrupting your melatonin production.
- Always wear these when watching tv before bed at night!
- Just get used to looking dorky.