I consider a sleep reset one of the most incredible “health hacks.” So, what do we do to start making steps towards a healthier life in this critical area?

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As a Functional Health Practitioner, sleep is a highly underrated component of health. I consider a sleep reset one of the most incredible “health hacks.” Sleep affects every bodily function and process. Without it, our bodies simply wouldn’t be able to function physically or mentally. 

Take a second to think about the last time you didn’t get enough sleep or tossed and turned all night. I bet you didn’t feel at the top of your game the following day. If you’ve ever been a new parent, you know this feeling too well!

Sleep is undoubtedly necessary to support a healthy and balanced body, and it is more so a foundation step to healing the gut and reversing autoimmunity. 

So then the question becomes, how can we develop healthy sleep habits and rhythms?

WHAT HAPPENS WHEN WE DON’T SLEEP

Sleep should comprise one-third of our day and is integral to human health and well-being. Your body needs sleep just as it needs oxygen and nutrients to survive. Since sleep restores chemical balance and heals itself while we sleep, many issues can present themselves when there’s a lack of sleep. 

Some examples include: 

1. Reduced brain function: The brain removes waste and plaque during sleep, and not getting enough sleep can lead to a build-up, causing headaches and irritability.

2. Mood Imbalances: Lack of sleep disrupts neurotransmitters in the brain that regulate mood. 

3. Poor Coordination: Reduces balance and increases fall risk or accidents.

4. Weight Gain: Sleep supports and balances hormones that help with satiety throughout the day. A lack of sleep elevates the stress hormone cortisol and the hunger hormone ghrelin.

5. Increased Risk of Heart Disease: Sleeping lowers blood pressure, and a lack of sleep causes more stress, increasing blood pressure. In addition, lack of sleep can increase cortisol and norepinephrine, which can lead to blood sugar dysregulation and diabetes. 

6. Weakened Immune System: Inadequate sleep weakens the immune response, causing gut and autoimmune imbalances. 

7. Increased Anxiety: Lack of sleep can reduce the stress response and lead to nervous system dysregulation.

HEALTH BENEFITS OF SLEEP

First, we need to understand the unparalleled benefits of sleep on our overall health. Quality and quantity are equally important when reaping the most critical benefits of sleep. 

One study states that “A large body of epidemiologic evidence has linked insufficient sleep duration and quality to the risk of obesity, insulin resistance, and type 2 diabetes.” 

Alternatively, it’s been shown that sleep has the following positive effects on the body:

• Improves brain processing, memory formation, and consolidation
• Conserves energy
• Boosts brain development
• Encourages healthy detoxification processes
• Heals and grows tissue
• Improves immune function
• Makes new neural connections
• Manages the gut microbiome

Adults should sleep 8 hours every night to reap these benefits, especially regarding gut health and reversing autoimmunity, as our bodies detoxify most while we sleep. 

However, in today’s hustle and bustle world, most adults are far from getting 8 hours of sleep per night. Most of the time, a whole 8 hours feels nearly impossible. 

So, what do we do to start making steps towards a healthier life in this critical area? I’m so glad you asked! 

8-STEP FUNCTIONAL MEDICINE SLEEP RESET 

A sleep reset is the best way to begin implementing a sleep routine you can stick to. It starts with good rhythms and consistent daily habits that lead to better sleep. 

You can start a sleep reset and establish a healthy sleep routine by following these steps:

A Good Night’s Sleep Starts During the Day

Our diet, nutrition, and lifestyle habits throughout the day greatly influence our sleep quality. Good nutrition is a key element that impacts various sleep parameters. The standard American diet is calorie-dense with added preservatives and often lacks essential micro and macronutrients, which have been thought to play a role in the rise of sleep disorders in recent years.

Chrono-nutrition is an approach to nutrition that studies the impact of food intake on health and the timing of eating, affecting our body clock and sleep-wake correlation.

Factors such as meal timing and protein intake both lead to positive sleep outcomes. When food intake affects circadian rhythms, metabolic processes are not optimal, which can lead to poor digestion and worse sleep quality. 

Studies have also shown that meal timing often influences gut microbiota. Research on shift workers, who frequently consume a significant portion of their calories at night, has shown significant changes in the composition of their gut microbiome. This is linked to the misalignment of circadian rhythm, leading to poor sleep.

TIP: To utilize meal timing and improve sleep, aim to eat around the same times each day and every 3-4 hours without snacking in between. This additionally supports healthy blood sugar balance, which promotes healthy sleep later in the day. 

In addition, consuming a high-protein diet with essential amino acids, low-glycemic-index foods, and certain fruits rich in antioxidants such as polyphenols and superfoods can all contribute to better sleep quality.

Below is a chart identifying factors of chrono-nutrition and how they affect sleep quality. 

Information Source: PMID: 36694494

Consistent Sleep and Wake Cycle 

Our circadian rhythm determines the most efficient timing for food digestion and metabolism. Maintaining consistent sleep and wake times, even over the weekend, is essential to regulate sleep and improve overall health. To encourage a consistent cycle, get exposure to natural sunlight midday or use a sunlamp to increase serotonin and melatonin levels.

It is best to aim to be asleep by 10 pm each night to maximize the amount of deep restorative sleep that supports healing and optimal health. 

In addition, limit blue light several hours before bedtime so you can experience quality REM sleep. If you must use your computer, TV, or phone before bed, I recommend wearing blue light-blocking glasses. 

Add in Some Sleep Hygiene

Sleep hygiene can look different for everyone. The purpose isn’t to include every tip, but instead, find 1-2 different sleep hygiene tools or practices that you feel will be restorative to help you relax before bed. 

Some examples include: 

• Journaling 
• Prayer 
• Writing 3 gratitudes from the day 
• Taking an Epsom salt bath or warm shower 
• 20 minutes of stretching or laying on an acupressure mat 
• 15 minutes of red light therapy
• 30 minutes of reading 
• Breathing exercises
• Diffuse lavender or lemon balm in your bedroom 

Find Your Caffeine Cut-Off Time

We are all affected by caffeine differently. You can read my take on coffee for gut health and autoimmunity here. For sleep, I recommend finding your “cut-off” time and not consuming caffeine after noon, as it can significantly reduce sleep quality. 

Also, pay attention to your liquid consumption before bed. It’s best to avoid liquids after 8 p.m., sugary drinks, and alcohol, as all of these toxins negatively impact sleep quality and quantity.

Eat Dinner By 7:00 PM

Having a heavy meal close to bedtime can make sleeping harder, as your digestive system needs time to break down and assimilate food. Avoid eating close to bedtime, and aim for a 3-hour window between the last meal of the day and bedtime. 

Studies also show that time-restricted eating improves sleep outcomes. Time-restricted eating means consuming the majority of one’s daily calorie intake within a limited time window. Consuming food outside these time frames often leads to poor digestion, which can interfere with sleep.

This strategy is considered an effective support for sleep and can additionally aid in weight loss.

Limit Distractions Before Bed

One of the worst things you can do for sleep health is to engage in conversations or activities that increase your stress and brain activity. This means avoiding disagreements, confrontations, stressful conversations, or arguments before bed. 

For all the obvious reasons, it is also wise to avoid the news, social media, work emails, and financial apps. 

Find the Right Sleep Aids For You 

Some vitamins and minerals naturally support and regulate healthy sleep. The goal is often to reduce cortisol (the stress hormone that makes it hard to shut your mind off) and increase GABA levels (the chemical that helps you relax). 

Many nutrients can work together synergistically to support cortisol and GABA levels. A few of my favorites include:

• Magnesium 
• Herbal tea support 
• CBD oil 
• L-Theanine
• Cava 
• Melatonin

One other sleep aid that’s easy to implement is adding tart cherry juice to your routine. Drinking tart cherry juice before bed can help you fall and stay asleep! Cherries are a rich source of tryptophan, a precursor to melatonin. 

A pilot study demonstrated that, when consumed twice daily, fresh tart cherry juice effectively reduced sleep latency and improved insomnia in those >50 years of age. I recommend consuming the juice around 7-8 p.m. to maximize melatonin production around 9 p.m., easing your way into sleep. Also, opt for organic cherries with no added sugars!

Check out this video I recorded explaining how tart cherry juice can help you sleep. It’s a simple hack to regulate your circadian rhythm!

Additionally, if this is an area you need to focus on, you can read about my favorite sleep aids that work for a much deeper guide!

Create a Sleep Haven 

According to the Institute for Functional Medicine, your sleep environment should be cool, dark, quiet, peaceful, comfortable, and clean. When implemented consistently, these recommendations improve sleep quality and quantity. 

Here are a few simple tips that could revolutionize your sleep haven:

• Utilize a sound machine to block out outside noises.
• Put up blackout curtains to stop the light from pouring in.
• Ensure the temperature is just a few degrees cooler so your body is comfortable under the blankets.
• Invest in a good, nontoxic organic mattress and set of sheets. This small change can make a BIG difference in comfort and coolness throughout the night! 
• Consider a weighted blanket.
• Make sure to wash your sheets weekly.
• Wash all exterior bed linens every 4-6 weeks (comforters, duvet covers, etc.)
• Use a nontoxic laundry detergent.
• Pick out a good pillow IN PERSON! Sometimes, what you think you might like based on a description is uncomfortable when you feel it! 
• Ensure your fan, TV, bedside tables, and lamps are dusted regularly to prevent you from breathing them in every night! 

GUT IMBALANCES AND SLEEP

It’s important to know that poor sleep can alter the gut microbiome, or having an imbalanced gut can lead to poor sleep—either scenario can further impact autoimmune conditions such as Hashimoto’s. 

Gut pathogens, parasites, and bacteria such as H.Pylori are more active at night, interrupting sleep. These triggers can cause imbalances in the body and lead to disruptions in sleep. I recommend working with a functional medicine practitioner to support gut bacteria. 

My top recommendation is to run a GI Map stool test to see if gut imbalances cause symptoms such as poor sleep. Getting to the root cause of symptoms, including sleep issues, is always essential! 

WRAPPING IT ALL UP

Sleep is essential for optimal body function! It supports healthy development, repairment, cognition, memory, psychological state, and overall well-being. In the clients I work with, good quality sleep is crucial for supporting their gut health, Hashimoto’s, immune function, and energy levels throughout the day. 

If you struggle to get quality sleep daily, consider underlying conditions like imbalanced hormones, chronic stress, nutrient deficiencies, or poor gut health. All of these things and more can disrupt healthy sleep. 

I highly recommend working with a trusted practitioner when considering these root causes. To learn more about how my services can help improve your sleep, here’s how I can help!

If we all committed to sleeping 8 hours every night, our overall health would improve drastically. Let me know in the comments which one of these tips you will include in your wellness-based sleep routine.

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