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By Angie Scala |

How Do I Get Better Sleep?

The Core Pillars Of Healthy Sleep Hygiene 

How Do I Get Better Sleep?

Sleep plays a vital role in both mental and physical health, influencing everything from cognitive function, to immune system strength, to our ability to perform at the highest level each day. A consistent sleep routine is fundamental for achieving long-lasting, restorative rest — and the swath of positive health benefits that come with it.

By adopting tailored sleep hygiene practices, patients can improve their overall well-being and healthspan.

 

What Does A Good Sleep Routine Look Like?

  • Limit Blue Light: Refrain from using electronic devices at least an hour before bed to alleviate the negative impact of blue light on melatonin production.
  • Set The Right Temperature: Maintaining a cool room temperature enhances the body’s natural ability to achieve deeper sleep stages. The ideal range is from 65–68°F, according to the Sleep Foundation.
  • Establish a Consistent Sleep Schedule: Go to bed and wake up at the same time every day to harbor a stable circadian rhythm, ensuring consistent, high-quality sleep.
  • Reduce Caffeine Intake: Avoid consuming caffeine in the afternoon and evening, as it can interfere with the natural sleep cycle and delay the onset of sleep.
  • Minimize Noise & Light: Use blackout curtains and white noise machines to curate an environment conducive to uninterrupted sleep.
  • Perform Regular Physical Activity: Engage in regular exercise, which not only promotes overall health but also enhances sleep quality by reducing insomnia symptoms.
  • Create a Relaxing Bedtime Routine: Implement calming activities like reading or meditating to signal to your body that it’s time to wind down, which can significantly improve sleep onset.
  • Avoid Heavy Meals Before Bed: Refrain from eating large or heavy meals close to bedtime to prevent discomfort that can disrupt sleep.
Snacks that won't disrupt sleep

What Time Should I Stop Eating Before Bed?

To optimize digestion and minimize sleep disturbances, it is recommended to stop eating about three hours before bedtime. This allows your body to complete the digestive process, reducing the likelihood of discomfort, acid reflux or indigestion that can disrupt sleep.

If you do get hungry before bedtime, try to avoid spicy foods and carbohydrate-rich foods like bread, chips and dried fruits. Instead, reach for protein-rich options like turkey, chicken, almonds, fish and cottage cheese.

What Time Should I Start My Sleep Routine?

Initiating your sleep routine 60 to 90 minutes before your desired bedtime is ideal. This window allows your body and mind to transition from wakefulness to a more relaxed state, making it easier to fall asleep. Activities during this time should be calming and devoid of stress, supporting a seamless transition into sleep.

What Supplements Actually Help With Sleep?

  • Magnesium: Supports muscle relaxation and nervous system function
  • Collagen: Contains glycine — an amino acid responsible for calming the central nervous system and regulating body temperature during sleep
  • Valerian Root: Offers a calming effect that may alleviate mild anxiety and promote sleep onset
  • CBD: Reduces anxiety, alleviates minor pain and promotes relaxation
  • GABA: Calms the nervous system and has been shown to help reduce anxiety
  • Vitamin D: Regulates the natural production of melatonin; a Vitamin D deficiency can cause sleep disorders
  • Melatonin: Regulates the sleep-wake cycle
Collagen Supplement

Can I Become Dependent On Melatonin?

Melatonin is a natural hormone that can be beneficial for long-term use at low dosages (up to 6 mgs). However, dependency can develop if used improperly or for extended periods. Over-reliance on melatonin supplements can lead to reduced effectiveness over time.

It is best to address the underlying causes of sleep concerns instead of relying on a supplement to mask the issue. It’s essential to use melatonin responsibly and consult with a healthcare provider for long-term sleep issues.

The Far-Reaching Benefits Of Consistent, Good Sleep

  • Enhanced Cognitive Function: Consistent sleep improves memory, attention and problem-solving abilities by allowing the brain to consolidate and process information.
  • Mood Regulation: Quality sleep helps stabilize mood by balancing neurotransmitters, reducing the risk of anxiety and depression.
  • Strengthened Immune System: Adequate sleep bolsters the immune system, making the body more resilient against infections and illnesses.
  • Lowered Risk of Chronic Diseases: Regular, restorative sleep is linked to a reduced risk of heart disease, diabetes and hypertension.
  • Improved Metabolism: Sufficient sleep regulates appetite-controlling hormones, supporting a healthy metabolism and aiding in weight management.
  • Optimized Physical Performance: Consistent sleep enhances physical performance by promoting muscle recovery, endurance and overall energy levels.

The Impact Of Sleep On Hormones & Weight Loss

Sleep directly intersects with hormonal balance, particularly hormones that regulate hunger and metabolism. Poor sleep can lead to disruptions in these hormones, contributing to weight gain and difficulty in losing weight. Implementing a consistent sleep routine can optimize hormone function and support weight management, emphasizing the profound connection between sleep and overall health.

Angie Scala discussing how functional medicine can help a patient get better sleep

What Happens If I Still Don’t Feel Well-Rested?

If you are doing everything “right,” but still cannot sleep or don’t wake up feeling well-rested, there’s a chance something else is going awry under the surface. A functional medicine doctor can help you get to the root cause of your fatigue and nightly disruptions before delivering a comprehensive lifestyle plan to improve your sleep.

It could be diet. It could be hormones. It could be an underlying condition you never considered. A functional medicine specialist will take the time to ask the right questions and perform the most effective tests to fully understand your medical situation.

Why Functional Medicine Over A Sleep Specialist?

Somnologists and sleep specialists perform incredible work. However, they are often hard to reach and their schedules are booked out months in advance. Functional medicine complements their efforts by potentially ruling out certain disorders and deficiencies before referring you to a sleep disorder specialist and opting for a more intensive sleep study.

Many patients find that their primary sleep concerns can be addressed through lifestyle interventions instead of using cumbersome solutions, like CPAP machines, to address symptoms.

What Is Functional Medicine?

Common Causes For Sleep Disorders Include:

  • Allergies: Chronic or seasonal allergic reactions can lead to nasal congestion and irritation, disrupting breathing and causing fragmented sleep.
  • Bruxism (Teeth Grinding): Bruxism can lead to frequent awakenings, jaw pain, and discomfort, disrupting the natural sleep cycle. Botox may be employed to temporarily reduce teeth grinding.
  • Respiratory Issues: Conditions like asthma or sleep apnea can interfere with normal breathing patterns during sleep, leading to frequent awakenings.
  • Genetics: Certain sleep disorders, such as restless legs syndrome, can be inherited, making some individuals more susceptible to sleep disruptions.
  • Nocturia: Frequent nighttime urination interrupts sleep cycles, often leading to insufficient rest and daytime fatigue.
  • Chronic Pain: Persistent pain from conditions like arthritis can prevent comfortable sleep positions, leading to sleep disturbances.
  • Mental Health Disorders: Conditions such as anxiety or depression can alter sleep patterns, making it difficult to fall asleep or stay asleep throughout the night.

 

About The Author

Angie Scala, NP, is a functional medicine specialist in Columbus, Ohio. She routinely works with patients to discover the root cause of their most pressing concerns and designs long-term, lifestyle plans that help improve their daily lives. Angie is dedicated to discovering solutions that impact real people — from optimized sleep routines, to balancing hormones, to restoring ideal gut health.

Angie Scala, Functional Medicine Expert in Columbus Ohio

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