My top five tips for good sleep that don’t involve Quitting coffee
Sleep is truly our best, most potent medicine. Beyond any supplement, any fancy skin serum, any miracle cure, if you aren’t getting enough good quality sleep, none of the rest matters. That’s easier said than done, though. I used to sleep like a baby, and I prided myself in that. Once I hit my mid-30s, I realized my sleep was the baby — it was delicate and needed to be protected at all costs.
Here are the things I use myself and that I recommend to patients:
Magnesium
Magnesium my foundational sleep support supplement. I recommend 400-600mg magnesium glycinate at bedtime. If 400mg doesn’t do the trick, keep adding more, and see if you can get to your sweet spot. I’ve had patients take 500mg at bedtime, report back that insomnia persists, and try 600mg and sleep through the night. Everyone’s magnesium needs are different, and they increase when stress, exercise, and sweating are in the picture. Telltale signs of magnesium deficiency are eye twitching, calf cramps or other muscle spasms, restless body, constipation, anxiety, and…trouble sleeping. If you are prone to constipation and hard stools, you may use a combination of magnesium glycinate and magnesium citrate. Sometimes magnesium isn’t enough on its own for stubborn insomnia, but it’s an important box to check before adding in other supplements given that it is involved in so many functions in the body, many of which have to do with relaxation. If you’re already taking magnesium, check the dose, and see if you’re taking enough.
Keep the temp cool
Lots of people feel cozy falling asleep in a warm room with lots of covers, but the body will actually reach a deeper state of sleep if the environment is kept cool and body temperature can drop. Consider keeping a window cracked (even in winter), or setting the thermostat to the low 60s at bedtime. Natural fiber bedding is temperature regulating, and will keep you just warm enough to be comfortable, but cool enough so that your internal temperature can drop into a deep, restful sleep. Look for latex and wool mattresses, and cotton futons. A combination of cotton or linen sheets and wool comforters or blankets will keep you cozy and just right, no matter if you run freezing cold, or turn into a stove at night. These natural fibers combined with a cool room will often improve night sweats and hot flashes as well associated with perimenopause and menopause or constitutional predisposition. Be aware that many of the mattresses and bedding available today is made of chemicals and foam and plastics (sometimes recycled - that’s a step) and most of this does not breathe or regulate body temperature.
Ear plugs and a dark room
Even if you don’t think you’re waking up to noise and light at night, you might be. Even a sliver of bright light coming through a window, or for one minute when you go to the bathroom at night can signal your hormones that it is time to be awake. Keep your room shielded from all lights, and wear an eye mask if you need to. If my patients are dealing with insomnia, and can afford to wear ear plugs (don’t need to keep an ear out for children or safety), I insist they try them, and several pairs until they get a good fit. It’s amazing how much noise can wake us up, or keep us from falling asleep, even when we are not aware of it. I personally like Loop reuasble silicone earplugs - their Quiet version.
Consider “Scandinavian Sleep Method”
In some parts of Europe, it’s commonplace to see a queen sized bed with one fitted sheet, and two twin sized comforters/duvets on top. There is no top sheet, and instead, the duvet covers act as the top sheet. There is no pulling of covers, stealing the sheets, rolling over and accidentally wrapping yourself in the entire bedding, etc. Instead, it allows for two people to share a bed, snuggle all they want when they want to, but have their own little cocoon while they’re sleeping. It also allows a couple to have two different weights/styles of comforters, and even duvet cover if they choose. My sleep has improved at least 50% since we opted for this method, and I encourage you to try it if you’re someone who sleeps better alone, but wants to share a bed with your partner.
L-Theanine, Nervines, and Chinese herbs
If magnesium and the rest of these tips are not quite enough, consider trying 200-400mg L-theanine, an amino acid that has a calming effect on the brain with your magnesium. It is not habit forming, and won’t make you drowsy, but it will calm your brainwaves, and for some people, this can help keep them from waking during the night. You can also try introducing nervine herbs at bedtime, especially if you feel anxious, tense, or you can’t turn your brain off. My personal favorites are valerian, passion flower, lemon balm, and lavender. A custom Chinese herbal formula is an excellent way balance what is off-balance generally in your body which generally has the side effect of improved sleep. We can concoct sleep-specific herbal formulas as well.
For personalized recommendations for improving your sleep, book a visit.
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