Nutrients for Sleep

When in doubt, sleep.

Sleep is one of the most powerful tools and therapies to replenish and restore our bodies.

SO much is happening to and with our bodies when we are sleeping.

Our brain is storing new information and ridding of toxic waste.

Our stomachs are digesting our foods, sending nutrients to every part of our body.

Aside from allowing ourselves to sleep (and decent hours) there are some things that can help support our sleep from ritual, routine and even nutrients.

RITUAL & ROUTINE

  • Sleep and wake up consistently at/around the same time every day

    • Irregular sleep and wake times can disrupt your circadian rhythm

  • Create a sanctuary in your bedroom

    • Remove stimulants from your bedroom that would otherwise disrupt your sleep

  • Reduce light exposure after the sun goes down

    • Our brains rely on the cycle of light and darkness to regulate the body’s circadian rhythm, and light exposure at night can promote wakefulness

    • Avoid blue light exposure through the computer, TV or phone at least 30 minutes before you go to sleep

    • Light candles and turn off artificial lights as you’re getting ready to wind down

  • Create a ritual around winding yourself down before bed

    • Reading, journaling, meditating, drinking a cup of herbal tea (chamomile and lavender tea are wonderful to help calm the nervous system and promote drowsiness) and listening to ambient music or sound are ways to promote a calm and relaxing environment before bed

NUTRIENTS

Magnesium

  • Boosts mood by supporting brain biochemistry and neurotransmitter regulation

  • Protects against inflammation, especially due to conditions such as hypertension, breast and colon cancer, obesity, and heart disease

  • Reduces insulin resistance, as low levels of magnesium have been associated with type 2 diabetes and metabolic syndrome

  • Helps to manage blood pressure by reducing ambulatory blood pressure in patients with mild hypertension

  • Improves athletic performance because it is necessary for many essential functions during exercise, such as electrolyte balance, blood oxygenation, and energy production

  • Improves PMS symptoms such as fluid retention and mood changes

Melatonin

  • Supports against cardiometabolic diseases by helping to reduce blood pressure in individual with hypertension

  • Reduces oxidative stress that otherwise leads to cancer, specifically tumors in breast, endometrial, ovarian, prostate and intestinal tumors

  • Helps recover from jet lag

Gaba (Gamma-Aminobutyric Acid)

  • Improves sleep onset and maintenance

  • Reduces nighttime urination

  • Reduces drowsiness in the morning and sleep latency (time it takes to fall asleep)

  • Can support anxiety:

Vitamin B6

  • Plays a key role in helping to convert 5-HTP (hydroxytryptophan) to serotonin (a mood enhancing neurotransmitter) that is used to produce melatonin

Vitamin D

  • Low levels of vitamin D can be associated with sleep issues such as the duration and quality of sleep achieved

As with anything related to your health,

Be sure you are finding ways to support it that make the most sense for you.

Ask your doctor before beginning any new supplementation and be sure to source your supplements from a reliable source.

For personalized and private support, discover working with me 1-1

Book your free call here

9 Common Factors Affecting Immunity

Our bodies are incredibly intelligent.
They'll signal to us when something is wrong and as long as we acknowledge and tend to the imbalanced area(s), we can keep our bodies feeling strong, resilient healthy and operating at its optimal.

In order to feel that way, you have to take care of it.
What areas should we focus on to do so? Let's go back to the basics.

  1. Chronic Stress

    We’ve come to (hopefully) now understand that stress is the driver for 99% of chronic illness and it significantly suppresses the immune system. Learning what our stressful triggers are and finding ways to taper and manage our triggers will support your bodies immunity and longevity.

  2. Nutrient Deficiencies

    When our immune system is compromised either with a cold, flu or greater compromises such as dis-ease, looking at what nutrients are deficient is a great starting point to combating. The most common deficiencies amongst those with compromised immune systems are: vitamin D, magnesium, zinc, vitamin E, vitamin C, iron and vitamin B12. This is why having a variety of foods in your dietary intake is crucial, to make sure that you’re having a robust assortment of vitamins and minerals and keeping your body properly nourished.

  3. Alcohol and Substance Abuse

    Alcohol affects the way health gut microbes interact with the immune system. Alcohol can also disrupt the gut barrier, allowing more bacteria to pass into the blood. These bacteria can cause inflammation in the liver and may lead to liver damage. Research shows that acute binge drinking also affects the immune system.

  4. Poor Diet

    A diet consisting of foods that are processed, GMO, full of sugar or salt, additives, coloring will wreak your health and greatly suppress your immune system. Opt for foods from fresh whole real foods - fruits, vegetables, legumes, nuts, seeds, whole grains, herbs.

  5. Poor Personal Hygiene

    Keeping your body clean helps prevent illness and infection from bacteria or viruses. Simply washing your hands regularly is an effective way to keep germs from spreading.

  6. Environmental Toxins

    Toxins such as those from pesticides, heavy metals, and endocrine disruptors have been shown to affect the reproductive, respiratory, and nervous system function. Limiting our exposure to these toxins should be a priority amongst all, especially those with an already compromised immune system.

  7. Lack of Sleep

    You can do everything else right - eating healthy balanced foods, staying physically active, meditating - but if you’re not getting adequate sleep each night, you’re doing more harm than good. Sleep is crucial and even just one night of poor sleep can have a significant affect on your body and your immune system. Having a routine and consistent sleep schedule is key.

  8. Physical Inactivity or Excessive Exercise

    Physical activity through exercise actually changes antibodies in our bodies and increases our white blood cell count. White blood cells are the body's immune system cells that fight disease. These antibodies or WBCs circulate more rapidly, so they could detect illnesses earlier than they might have before.

    And for some, they push their bodies too much by over exerting on exercise and not allowing their bodies to rest when it is needed. Listen to your body’s cues and take rest dayS!

  9. Impaired Microbiota

    Imbalances in the gut microbiota may dis-regulate immune responses and lead to the development of chronic inflammatory and autoimmune dis-eases.

For personalized and private support, discover working with me 1-1

Book your free call here