Bouncing Back After a Poor Night’s Sleep
By Dr. Justin Marchegiani
Let’s face it, most of us aren’t having a perfect night’s sleep, every single night. Whether it’s an impending deadline has you crunching out work til the wee hours of the morning, a racing mind keeping you up, or a night of tossing and turning, most of us know what it’s like to go through life the day after a crummy night’s sleep.
Today I want to outline the best ways to bounce back after a poor night’s sleep, as well as provide you with tips to optimize your sleep quality on a nightly basis. Let’s dive in!
How to Bounce Back After a Poor Night’s Sleep
Get Outside: The best way to set your circadian rhythm (your body’s internal clock) is to get outside! Sunlight signals to the photoreceptors in your eyes and skin that it is day time and boosts alertness (and improves mood, which helps with sleep deprived grumpiness!). Take your shoes off and let your feet touch the earth. The electrical exchange of free ions from the earth are scientifically proven to lower inflammation and help cellular health, which is much needed after missing sleep.
Hydration: Sleep is when the body repairs both physiologically and psychologically. Muscles, bones, ligaments, neurotransmitters, hormones, and more are recycled and repaired during the night to keep us functioning optimally. When we miss a night of sleep, it’s crucial to support cellular health. One way to boost cellular health is to hydrate while replenishing minerals. Add trace mineral drops or even a high quality sea salt to your water. This helps optimize the cellular environment, prevents effects of dehydration, and curves appetite.
Caffeine: When you miss a night of sleep, you may be extra drawn to the coffee maker. Be cautious not to overcome caffeine, or else you may suffer the consequences when you hit the pillow that night. Stick to one or two cups of coffee, tops.
Diet: Sleep deprivation does weird things to hunger hormones! Cravings can come on strong, while satiety may never seem to come. Don’t give in! Keep carbs low and eat protein and foods rich in healthy fats to assist your body during this time of physiological stress.
Immune Support: During a normal sleep cycle, the immune system fights to keep your body healthy. When you miss sleep, immune system function declines while inflammation increases. When you miss sleep, you’ll want to use supplementation to boost your immune system. Oil of oregano, probiotics, Immuno Supreme, and activated charcoal are all immune supporting supplements that can really support you when you’re sleep deprived!
What’s Keeping You Up?
Awareness of the cause of sleep deprivation is the first key to unlocking the door to a great night’s sleep. Physical factors such as sounds, temperature, and light are some of the easiest to resolve. You essentially want to be sleeping in a cool, dark, quiet cave. I recommend blackout curtains. You can use a white noise machine to help lull you to sleep if there are neighborhood noises that distract you from sleeping. Also, be sure the temperature is not too warm. It can be appealing to climb into a warm cozy bed, but biologically we need to be sleeping at around 65 degrees.
If your sleep disturbances are psychological or hormonal in nature, such as work stress of an autoimmune condition, I recommend a consultation with a functional medicine doctor who can help you address the underlying issue and help you fix things at the root of the problem.
Tips for Better Sleep
Get outside and move every day. Exercise can increase human growth hormone which has an excellent effect at blunting cortisol and increasing the repair of your body. As discussed, natural sunlight and grounding set your circadian rhythm, which tells your body when it’s time to be awake, and when it’s time to wind down.
Avoid blue light and reduce EMF at night. Blue light (emitted from screens and devices) signals to your body that it is day time, and keeps you up for hours after you last saw a screen. Limit screen time before bed, and if you must be on a device, look into apps that block or reduce the blue light they emit.
To calm down before bed, try a relaxing tea, like chamomile, which can increase neurotransmitters like GABA to help promote relaxation.
Do you have other tips for better sleep? Share down in the comments below!
Natural Solutions To A Good Night Sleep
By Dr. Justin Marchegiani
Roughly half of all Americans suffer from insomnia, and according to the National Center for Sleep Disorders, around 15% of the population deals with chronic insomnia on a daily basis. What’s more, the WHO (World Health Organization) considers shift-work or sleep deprivation the only non-substance carcinogen known to man. That puts a lack of sleep in the same class as cigarettes, asbestos, and other known carcinogenic chemicals!
Sleep is vitally important to help repair the body physiologically as well as psychologically. Physiological repair, such as building muscles, bones, tendons, joints and ligaments etc., occurs between the hours of 10 PM and 2 AM. During this timeframe, HGH (human growth hormone) peaks. You can think of HGH as your anti-aging hormone, consider getting maximal sleep as gaining $2000-$3000 of anti-aging treatment per month for free!
After your body’s HGH peak comes the mental repair. Between the hours of 2 and 6 AM the body psychologically regenerates, and neurotransmitters and other neurochemicals that help with mental health are recycled and repaired.
Cortisol and it’s Circadian Rhythm
The accelerated health risks for poor sleep
Studies have associated numerous health risks with a lack of good sleep. These include:
Increased risk of diabetes
An increased risk of cancer
Decreased immune function
Obesity and excessive weight gain
Poor physical performance
Slow mental acuity
It’s estimated that over $100 billion is lost each year due to the loss of productivity that a lack of sleep causes. Lack of sleep is also the leading cause of 100,000 vehicle accidents per year and the associated 1,500 deaths.
The major underlying causes of sleep deprivation:
17% of all US employees are shift workers who stay up working during the night instead of sleeping. If I can urge you to make one decision as an investment in your health, the first thing would be finding a job that allows flexibility to sleep during normal sleep hours. The research is very clear, the increased risk of chronic degenerative diseases and lack of performance will cost you more in the long run financially and physically.
Chronic stressors can be a huge underlying cause of sleep problems. This includes relationship stress, caffeine, chronic illness, infections, blood sugar imbalances, family stress, and hormonal imbalances. One thing that all stress has in common- whether it’s internal stress or external stress- is the increase of cortisol and adrenaline.
Knocking your cortisol and adrenaline out of balance puts a great deal of stress on your adrenal glands. Your cortisol rhythm at night is intimately linked to your melatonin rhythm (melatonin is your night time/sleep hormone). The more you push your cortisol and adrenaline out of balance, the more your melatonin will also be negatively impacted – and so will your sleep.
Stimulants such as caffeine can prevent you from getting to sleep on time. Caffeine has a half-life of up to eight hours, so be sure to consume your coffee or caffeinated tea before 2 PM in order to give your body enough time to metabolize the caffeine before your bedtime.
Certain medications can also interfere with sleep: antidepressants, corticosteroids, allergy medication, and blood pressure medication to name a few. If you are currently taking medication and also have a sleep problem, please look up the possible side effects of the medication you are taking to see if sleep disturbances are a potential side effect.
Dr. Justin’s Top 7 Sleep Enhancing Tips
- Exercise daily. Burst training and resistance training can make a significant impact on your sleep. The right kinds of exercise can increase human growth hormone, which has the ability to blunt potential cortisol spikes and to increase your body’s repair.
- Pick relaxing teas, such as chamomile or sleepy tea, before bed. These types of teas contain particular amino acids, such as L-theanine, which help to increase certain neurotransmitters like GABA to help promote relaxation.
- For certain individuals melatonin can be a great choice. I recommend using a sublingual variety, which helps increase absorption as well as increasing activation time. However, melatonin may not be right for every single person. For some individuals, taking melatonin actually makes sleep issues worse! When this occurs there’s usually an underlying hormonal imbalance present.
- Many of my menopausal female patients have hormonal imbalances that need to be addressed. Low progesterone is a common cause of sleep deprivation and insomnia. Progesterone has a relaxation effect that occurs by opening the GABA chloride channels in the brain, and can have an effect similar to taking a Xanax– without the side effects. Running a female hormone test can help evaluate this imbalance as well as provide the specific dosing information.
- Buy a white noise machine or even download a white noise app- there are plenty available for free! White noise can be very helpful at blocking out ambient noise that could potentially wake you up throughout the night. If you opt for an app, please be sure to keep your phone in airplane mode while you’re sleeping (you should be doing this at night regardless). The EMF from your phone can disrupt your sleep and can even prevent you from getting into deeper phases of sleep!
- Eating a little bit of protein and fat within two hours of your bedtime can help stabilize your blood sugar and prevent cortisol spikes during the night. The suggestion may go against conventional wisdom in regards to eating right before bed, but low blood sugar throughout the night will cause your cortisol to go up, and that cortisol spike can disrupt your sleep and cause you to wake up. A little bit of protein and fat before bed can make a big difference.
- Give yourself at least one hour before bed to wind down. Turn off the TV, tablets, computers, phones, etc. and pick up a non-stimulating book instead. Engaging in meditation and prayer before bed can be very helpful as well. It doesn’t have to be complicated- a simple meditation is simply counting backwards from 10 to 0 with all of your attention focused on your breath, not the problems and stressors of yesterday or tomorrow. Engaging in prayer- especially focused on gratitude and all that you have to be thankful for in your life- can provide a natural neurotransmitter and hormonal boost that can set you up for a great night sleep!
To receive my full handout entitled “33 secrets to a good night sleep,” click here!