Sleeping Better Through the Night

Do you really understand the importance of a good night’s sleep?! 

Pain and sleep are mutually interconnected: the less sleep you get, the more pain you experience, and the more pain you feel, the less sleep you get.

 Achieving a good night’s sleep involves addressing various factors that affect your ability to rest well. This checklist will help you identify and resolve common issues related to nutrition, digestion, lungs, pain, and mind that might be affecting your sleep.

1. Reasons for Sleep Disturbances

Nutrition and Hormones:

  • Lack of tryptophan and serotonin
  • Insufficient melatonin production
  • Caffeine and white sugar intake late in the day

Digestion:

  • Heavy meals before bedtime
  • Acid reflux or heartburn
  • Poor digestion affecting comfort

Lungs and Breathing:

  • Sleep apnea
  • Nasal congestion or allergies
  • Poor breathing techniques

Pain:

  • Chronic pain conditions 
  • Inadequate sleep posture

Mind and Stress:

  • Anxiety and stress
  • Overactive mind before bed
  • Irregular sleep schedule

2. Checklist: How to Resolve These Issues

Nutrition and Hormones:

  • Include Tryptophan-Rich Foods: Turkey, chicken, milk, cheese, nuts, and seeds.
  • Boost Serotonin Production: Eat foods like bananas, eggs, tofu, and pineapple.
  • Increase Melatonin: Consume cherries, grapes, and tomatoes; consider a melatonin supplement after consulting with a healthcare provider.
  • Limit Caffeine and White Sugar: Avoid caffeinated beverages and white sugar at least 6 hours before bedtime.

Digestion:

  • Eat Light in the Evening: Opt for lighter meals in the evening, such as soups or salads.
  • Avoid Trigger Foods: Identify and avoid foods that cause acid reflux or discomfort.
  • Promote Healthy Digestion: Eat for a reason! Include fermented foods, food enzymes, fiber-rich foods and stay hydrated.

Lungs and Breathing:

  • Address Sleep Apnea: Consult with an integrated physician on the reasons you have sleep apnea and to help solve the problem.
  • Reduce Nasal Congestion: Solve the reason you have congestion.
  • Practice Breathing Techniques: Try deep breathing exercises or diaphragmatic breathing to improve lung function and relaxation.

Pain:

  • Resolve Chronic Pain: Understand reasons you have pain from the way you stand, walk and play. Use scientifically proven modalities like massage, acupuncture, nutrition, yoga and physical therapy to relieve conditions effectively.
  • Improve Sleep Posture: Use supportive pillows and mattresses to maintain proper alignment and reduce pain.

Mind and Stress:

  • Reduce Anxiety and Stress: Get out of the sympathetic tension by letting go of worries for the night. Change the habits of the mind. Journaling is a great way to get things out of your head.
  • Calm the Mind: Create a bedtime routine that includes activities like reading or taking a warm bath.
  • Maintain a Regular Sleep Schedule: Go to bed and wake up at the same time every day to regulate your internal clock.

You can significantly improve your chances of sleeping better through the night.