FUNCTIONAL SLEEP SUPPORT: strategies & supplements
Quality sleep: you may think of it as a luxury, but it is a necessity!
It is crucial for cellular + liver detoxification, brain glymphatic cleansing, memory consolidation, digestive rest, stress management, and hormone regulation (which contributes to unhealthy weight gain when unbalanced).
Prioritizing sleep is one of the most beneficial (and enjoyable) ways to support your overall health.
SLEEP SUPPORT TIPS
MAKE BED SACRED
for only sleep + sex (not eating, scrolling, working)
MAKE BEDROOM AS DARK AS POSSIBLE
invest in blackout curtains
unplug devices with lights
AVOID STIMULATING SCREENS + BLUE LIGHT
at least 2 hours before bed
blue light destroys melatonin (sleep hormone)
wear blue light blocking glasses
turn on blue light filter in device settings
put devices in airplane mode when sleeping
BRIGHT MORNING SUNLIGHT
syncs your circadian rhythm
gives energy during the day
helps sleep at night
MOVEMENT
during the day benefits sleep at night
FINISH EATING
about 2 hours before bed
a big meal can keep you awake
support overnight blood sugar with protein, healthy fat, and complex carbs at dinner
if you need a bedtime snack, pick protein & complex carbs
SLEEP SUPPLEMENTS
lavender
chamomile
valerian
hops
poppy
magnesium glycinate
melatonin
L-tryptophan or 5-HTP
L-theanine
GABA
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References
U.S. Department of Health and Human Services. Office of Dietary Supplements. NIH Office of Dietary Supplements. Retrieved from https://ods.od.nih.gov/factsheets/list-all/
Leproult, R., & Van Cauter, E. (2010). Role of sleep and sleep loss in hormonal release and metabolism. Endocrine development, 17, 11–21. https://doi.org/10.1159/000262524
Donga, E., van Dijk, M., van Dijk, J. G., Biermasz, N. R., Lammers, G. J., van Kralingen, K. W., Corssmit, E. P., & Romijn, J. A. (2010). A single night of partial sleep deprivation induces insulin resistance in multiple metabolic pathways in healthy subjects. The Journal of clinical endocrinology and metabolism, 95(6), 2963–2968. https://doi.org/10.1210/jc.2009-2430
Weil, A. Natural Sleep Aids and Tips. Retrieved from: https://www.drweil.com/health-wellness/body-mind-spirit/sleep-issues/natural-sleep-aids-tips/
Suggestions for Better Sleep. Institute of Functional Medicine.