24 Seven March 2020 Issue

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ISSUENO.113LEADING OFFMAR2020WHAT CANYOU DO TOSTAY ASLEEPAND SLEEPMORE DEEPLYWritten by Mark Hyman, MD
IIf one awakes in between 1 and4 am every night for years, what can they do differently to stayasleep and sleep more deeply? If doctors and dietitians hada penny for every time they heard this complaint, they couldcomfortably retire on some exotic tropical island.You know poor sleep makes you less productive anduncomfortably tired, but it can also wreak havoc on yourhormones and health.Studies shows that sleep, next to nutrition and exercise,becomes paramount to disease prevention and weightcontrol. Why? A powerful hormone called cortisol controlshow attuned your body is to normal rhythm. When cortisolbecomes unbalanced, so does your health, and you feel it.Your adrenal glands work hard to keep you balanced. Theyare responsible for maintaining your body weight, moderatingyour stress response, regulating your blood sugar, controllinginflammation, and – most importantly to many of us sleepdeprivedAmericans – regulating sleep and wake cycles.When your body’s stress response and blood sugars staybalanced, your pineal gland produces melatonin that pulsesstrongly in the late afternoon and evening to help you sleep,simultaneously allowing for your cortisol levels to drop off sothat you feel calm and sleepy at night.A healthy, balanced system means you fall asleep and stayasleep. But what happens if your cortisol stays elevated in theafternoon and evening? You may feel tired yet wired, as thoughyou want to sleep but you just can’t. Or, as you experienced,you may fall asleep and then wake up around 1 – 4 am.Stress can affect your sleep wake cycles in numerous ways.It could be stress from psychological sources like work, family,and finances. It could be stress from physical incidents such aslack of exercise, too much screen time, junky food intake, toxiclifestyle or living environment, and imbalanced hormones. Itcould be a combination of both types of stress.The two most common culprits threatening your sleep wakecycles are unregulated blood sugar levels or poor nutritionstatus and chronic stress. Employ these strategies to optimizeyour nutrition so you handle stress effectively and get highqualitysleep throughout the whole night:Eat on time. Cut out all munching no later than threehours before bed. Eating a heavy meal prior to bed practicallyguarantees a bad night’s sleep.Time Your Carbs. Eat most of your daily intake of smartcarbohydrates in the evening. Remember to cut out the whitebreads, flours, rice, and potatoes.Ditch the diet. Eating too few calories or nutrients actuallyincreases cortisol and wakes you up in the middle of the night.Follow a scientific program if you need to lose weight.Write your worries down. One hour before bed, write downthe things that cause you anxiety. Make plans for what youmight have to do the next day to reduce your worry. It will freeup your mind and energy to move into deep and restful sleep.Befriend your circadian rhythm. Develop regular rhythmsof sleep. Go to bed before 11 pm and wake up at the same timeeach day.Let there be no light. Create total darkness and quiet.Consider using eyeshades and earplugs.Avoid caffeine. A big cup of coffee or another caffeinatedbeverage may seem to help you stay awake, but actuallymakes your sleep worse.Avoid alcohol. It might help you get to sleep, but alcoholcreates interruptions in your sleep patterns and overall poorqualitysleep.Love that sunshine. Maximize daylight exposure for at least20 minutes daily. The light from the sun enters your eyes andtriggers your brain to release specific chemicals and hormoneslike melatonin that are vital to healthy sleep, mood, and aging.If you are still having trouble sleeping, get checked out forother problems that can interfere with sleep, including foodsensitivities, thyroid problems, menopause, fibromyalgia,chronic fatigue syndrome, heavy metal toxicity, stress, anddepression.About The AuthorMARK HYMAN, MDMark Hyman MD is the Director of Cleveland Clinic’s Center forFunctional Medicine, the Founder of The UltraWellness Center,and a ten-time #1 New York Times Bestselling author.To Learn More Visit:www.drhyman.com
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24 Seven March 2020 Issue

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