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Sleep is critical to our health and well-being, however, for many of us quality sleep is out of reach due to a variety of reasons; unsurprisingly, many of these reasons are a direct result of our diet and lifestyle choices.

The National Sleep Foundation¹recommends seven to nine hours of sleep per night for adults between 18 and 64 years old. Adults over 65 may need 7-8 hours. These are numbers many people may be familiar with; yet, actually achieving this goal is elusive for many busy adults. Some adults may even report getting the appropriate amount of sleep, but still wake up feeling tired and lethargic.

The impact of sleep deprivation (not just lack of sleep, but lack of quality sleep) can have a pervasive negative effect on our health. Chronic stress (extended periods of elevated cortisol), for example, can be a result of sleep deprivation. Cortisol blocks the body’s fat burning process and stimulates the sympathetic nervous system² (our fight or flight response). This fight or flight response is a natural part of helping humans survive in the world, but unless you are out wrestling lions or living in extreme conditions, it isn’t always as useful in the 21st century. Cortisol can also lead to increased insulin and blood glucose levels which in turn leads to weight gain and all of the issues that come with it.

In her book, The Essential Guide to Intermittent Fasting for Women, Megan Ramos describes how stress and sleep deprivation can become a vicious cycle. She states, “Sleep deprivation causes stress. But stress may also cause sleep deprivation.”

Sleep deprivation may also be a symptom of hormonal imbalance. The good thing is that taking steps toward improving your sleep will naturally make headway into balancing your hormones.

Luckily, there are several ways you can take back ownership of your sleep routine and make changes to improve the quality of your rest—

1. Create a Bedtime Ritual – A consistent bedtime routine is helpful in preparing your body for rest. Overtime, the consistency will eventually create an automatic response in your body and will signal to your brain that it is time to wind down. I suggest including a hot, non-caffeinated beverage like tea or even hot water or a glass of sugar-free, tart cherry juice an hour before bed, as part of your routine. A brief meditation session (5 to 10 minutes) to help you slow down from your busy day can also be extremely beneficial before laying down. The key is to create a simple ritual, that you enjoy, that helps you relax before going to bed.
2. Reduce Your Stress Level – Take opportunities throughout your day to let go of the stress you carry. Short meditation sessions or breathing exercises are great ways to disengage your sympathetic nervous system. Incorporate yoga and stretching exercises into your weekly (or daily) routines. A very simple way to break out of fight or flight, and remind your brain you are safe and secure, is a 6-second kiss or a 20-second hug from someone you love (human or pet). One of my favorite ways to reduce stress is to get a massage – they can be pricey though so they definitely don’t make it on the schedule as often as I’d like.
3. Treat Your Obstructive Sleep Apnea (OSA) – You may be suffering from untreated OSA. This will most definitely impact your ability to get quality sleep and to reach any of your health goals. If you suffer from obstructive sleep-apnea, or even think you might, get treatment and take steps to lose weight! OSA is highly linked to metabolic syndrome and obesity.
4. Cut Out Alcohol – Alcohol consumption, especially before bed, impairs our ability to get restful and restorative sleep.
5. Wear Amber-Tinted Glasses – Invest in a pair and wear them after sundown to support your bodies natural circadian rhythm. Blue light, or ‘junk light’ as it is sometimes called, interferes with melatonin regulation and can make it difficult for you to fall asleep. According to Dr. Gundry in his book The Energy Paradox, another consequence of junk light exposure is weight gain. The blue light conveys information to the areas of the brain that regulate appetite and signal that it is time to eat. The amber-tinted glasses will help block the blue light rays and help your body maintain a healthy circadian rhythm.
6. Wear Comfortable Sleep Wear – The clothes you wear to bed should signal to your brain that it is time to relax and wind down. In her book The Sleep Revolution: Transforming Your Life One Night at a Time, Arianna Huffington suggests that you do not wear your workout clothes, or work clothes to bed because it can send mixed signals to your brain and body and it may negatively impact your sleep.
7. Keep your Bedroom Cool – The National Sleep Foundation recommends keeping your bedroom between 60 and 67 degrees Fahrenheit for optimal sleep. It further states that sleep is disrupted if temperature rises above 75 degrees or falls below 54.
8. Do Not Eat 3 Hours Before Bed – It can take our bodies two to three hours to digest a meal. Eating a late meal can disrupt our natural circadian rhythms
9. Exercise – There are many physical benefits to maintaining a regular exercise routine, yet improved sleep is not often one of the benefits that first comes to mind. In his book The Energy Paradox, Dr. Gundry states that “sleep and exercise is a two way street. Lack of sleep prevents you from exercising and vice versa — or to put it another way, few things help you sleep well like muscles that are tired from exertion.” If you don’t have a regular exercise habit, make daily choices to move more – take walking breaks, stand up during meetings, take the stairs instead of the elevator, etc.
10. Drop the Sleep Aids – In her book, The Sleep Revolution: Transforming Your Life One Night at a Time, Arianna Huffington states that “in the United States, more than 55 million prescriptions of sleeping pills were written in 2014, with sales topping $1 billion.” Sleeping pills are not the solution we are looking for. Aside from all of the other harmful side effects, sleeping pills often only target one of the chemical systems used by the brain in the sleep process. This creates an imbalance and impedes the brains ability to cycle through the four stages of sleep. You are much better off focusing on improving your body’s natural ability to follow circadian rhythms than trying to trick your brain to sleep by using prescription pills.
11. Reduce Caffeine Intake – Do not consume any caffeine after 2 PM. Watch out for hidden caffeine in sports drinks, sodas, and other beverages.

Sleep is a the key restorative and regenerative process for our bodies. It is how we heal from the pressures of the day, how our body cleans house at a cellular level, and how we recharge for the day ahead. I encourage you to review the tips above and to take steps to actively improve the quality of your sleep.

1. National Sleep Foundation is an independent nonprofit, dedicated to improving overall health and well-being by advancing sleep health. ↩︎
2. The sympathetic nervous system is a network of nerves that helps the body activate its “fight-or-flight” response. This system’s activity increases when you’re stressed, in danger or physically active. ↩︎