Natural Sleep Remedies - Improve Your Sleep Naturally

Are you having trouble falling asleep? Perhaps you are just looking to improve sleep? So let’s take a deep dive into sleep - during this blog I’m going to address two areas that impact sleep.

1) Sleep disrupting substances

2) Sleep promoting substances

One of the biggest issues we see at our acupuncture clinic is that an individual’s circadian rhythm is not functioning properly and thus impacting many areas of their life from sleep to stress.

Today there is a whole host of issues that disrupt our circadian rhythm or internal clock. With that being said, whether you are suffering from chronic insomnia or just looking to achieve better sleep let’s look at one of the biggest sources of disrupting your internal clock - light.

LIGHT

Our ancestors would have awoke with the sun and went to bed during a few hours after nightfall. This is due to the fact that our internal clock is regulated by daylight and nighttime. Today artificial light is a huge problem and can greatly impact the onset of hormones that regulate sleep, especially melatonin secretion.

Simple steps you can take to reset your internal clock:

1. Maximize exposure to blue light in the AM and during the day (natural sunlight is the best and most natural source of blue light)

2. Minimize blue light before bed. Ideally 3 hours prior to your bedtime you'll want to avoid blue light. If you must use electronics be sure to utilize programs that reduce/eliminate blue light. Why? Blue light surpasses melatonin - which is one of the keys to a good night sleep.

3. Go to bed and wake up at the same time ( +/- 60 minutes) A late night or early morning can impact your quality of sleep as well as overall quality of life.

The steps above are just scratching surface regarding circadian rhythm. Stay tuned for a blog post on circadian rhythm soon.

Sleep Disrupting Substances: 

• Alcohol - Alcohol consumption may increase sleepiness (through the production of adenosine) but only does so for a period of time. As a result your internal clock is thrown off and thus hormone production as well. Long-term alcohol use could lead to 1) dependence 2) increased tolerance 3) Hormone imbalance 4) Insulin resistance 5) Sleep problems. Additionally alcohol reduces REM sleep and causes disrupts to sleep patterns such as changes to deep sleep.

• Caffeine - Consuming caffeine 5 - 8 hours prior to bed can negatively impact sleep quality. Why? Caffeine binds to adenosine receptors blocking adenosine from being able to. With caffeine bound to the receptors adenosine is left unable thus not allowing you to feel sleepy. Once caffeine clears, adenosine binds thus allowing you to feel sleepy. Some people are fast or slow caffeine metabolizers (due to gene differences that impact the CYP1A2 liver enzyme) so you should adjust your caffeine timing accordingly, especially if you are a slow metabolizer. Additionally 80mg of caffeine, 3 hours prior to bed has been demonstrated to delay onset of melatonin by 40 minutes.

• Exercise: Regular exercise is beneficial (see below - Sleep Assisting Substances: Sleep) However, timing and intensity matters. This is due to the fact exercise stimulates the fight/flight response also known as the sympathetic nervous system. If exercise is too close to bedtime (90 - 120 minutes prior to bedtime) it has been shown to suppress melatonin secretion and thus makes it more difficult to fall asleep.

• Hot sleeping temperature: Temperature is a big player in circadian rhythms. During the evening hours your body reduces body temperature with the intent to help you feel sleepy. When your body can’t cool itself down then it can’t release hormones, such as melatonin, and you will likely suffer from a long sleep onset. 

  • Things that can be done to reduce body temperature: 

    • Pre-cool the body: Cool by heading outside in the winter for 5-10 minutes without coat (use common sense such as if it’s -40 probably don’t do that) 

    • Take a cold/cool shower for 2-3 minutes (both types of pre-cooling should occur a 1-2 hours prior to bed as cold can increase sympathetic nervous system activity which could lead to possible suppression of sleep hormones)

    • Maintain an ambient temperature between 60-67 degrees.

• Poor sleeping environment - Hot, loud, bright and electromagnetic radiation (i.e. cell phone on your nightstand) can make falling asleep and staying asleep more difficult.

• Temperature: According to the National Sleep Foundation the ideal temperature for sleeping is 60-67F degrees. Do your best to achieve this optimal temperature by heating or cooling your bedroom. If your partner prefers a different sleeping temperature than you there are a few things you can do to address the issue. 1) Wool socks - will dilate blood vessels allowing your internal thermostat to achieve an ideal temperature. 2) Purchase a Chilipad - Chilipads are an expensive option but can be wonderful option for those who have a partner who prefers a different sleeping environment

• Noise: According the the National Sleep Foundation sleeping in a noisy space not only disrupts the quality of your sleep, but it can also leave you feeling less satisfied with your overall sleep experience. While people can get use to ambient noise such as cars, wind, rain, etc. Noises that signal threats such as a siren can negatively impact your sleep and quality of life. If you sleep in a noisy environment is would be a worth while to invest in a white/pink noise machine. There was a study done in a hospital where they used white noise and the resulted was improved sleep quality, duration and supported maintained sleep. (better sleep in a hospital is definitely saying something.)

• Brightness: Light and dark are the powerful cues to your circadian rhythm. A bedroom that has bright light in signaling your brain that it's time to be awake. As a result, your body responses suppresses melatonin preventing you from falling asleep.

  • Combat this with:

    • Black out curtains - which can limit exterior light by as much as 99%. Additionally, as much as 60% of outside noise can be removed. Ultimately leading to a faster sleep onset and improved sleep quality.

• Electromagnetic fields: Cell phones and Wifi are common sources of electromagnetic fields (EMF). Today cell phones have significantly reduced EMF, however it is still recommended that cell phones are placed in airplane mode or turned off if kept in your bedroom. This is due to the fact that cell phones emit beta and gamma waves. Beta and gamma waves have a higher frequency than what is normal during sleep.

• Sugar: Dietary choices can impact sleep quality. Poor sleep quality can be a result of consumption of unhealthy foods such as sugar-sweeten beverages and foods and fast food choices. High carbohydrate meals, specifically those rich in simple sugars can disrupt sleep quality. On the other hand, deep sleep is improved by consumption of high fat/low carb diet .

  Sleep Assisting Substances: 

• Acupuncture: Acupuncture is a safe, natural and effective option to improve sleep duration, sleep quality, and deep sleep. Acupuncture has the ability to balance and reset your autonomic nervous system. This is due to the fact that acupuncture helps to slow down fight or flight response (sympathetic nervous system). As a result, the parasympathetic nervous system has the ability to come to balance with the sympathetic and homeostasis can be restored. Acupuncture improves deep sleep, which allows your body to recover from the hours you spent awake. Deep sleep is critical to maintain optimal health and wellness. (Learn how acupuncture works)

• Chamomile: Chamomile flowers are one of my favorite herbal medicines to grow. It's pretty in the garden and has wonderful medicinal properties. Chamomile has anxiolytic and relaxing properties that can benefit your sleep as well as reduce anxiety. Chamomile is a wonderful natural medicine for sleep, anxiety, and digestive issues.

• Chinese herbal medicine: Chinese herbal medicine has been used for thousands of years to help assist with both acute and chronic insomnia. One of the traditional formulas that is often used for those dealing with insomnia is Zizyphus Sleep Formula. The herbal medicine within this formula help have shown to act through the GABA or via stimulation of GABAAA receptor. As a result the activity within your nervous system will decrease causing relaxation and reduction in stress, anxiety, etc that can inhibit you from falling asleep.

• Fish Oil: If you aren't eating fatty fish 2x weekly than it is a good idea to supplement with a high quality fish oil or fish liver oil. This is due to the fact that Omega 3 specifically DHA has been shown to naturally stimulate production of melatonin without dependance. DHA 2-3 hours prior to bed has been demonstrated to help jumpstart the melatonin secretion process. Additionally, Omega 3s have been shown to lower cortisol levels (stress hormone) which allows normalization of levels and can improve circadian rhythm. 

  Studies have also demonstrated that Omega 3s can improve sleep quality, promotes deeper sleep (stage 3 - delta), and reduces time to sleep (sleep latency). 

• Exercise: Exercise is an inexpensive and safe option for those suffering from insomnia. Exercise has been shown to have positive effects on sleep and sleep quality without the harmful side effects of pharmaceutical drugs. Exercise is a natural method to restore circadian rhythm and sleep cycles. High levels of exercise and movement have been demonstrated to improve sleep onset and sleep quality. When sedentary people add 150 + minutes of moderate to high intensity exercise per week they showed significant reduction in their insomnia symptoms. Additional benefits include reduction in anxiety and depression. Exercise timing is everything. Typically, it's been shown that exercise during the daytime hours is best. However, high intensity exercise prior to bed (90-120min) can actually improve deep sleep. Deep sleep is when your body is repairing muscle, tissues, organs, etc.

• Kiwi: Kiwi may be surprising to see on a list regarding things to do to improve sleep. But, believe me kiwis are extremely helpful for sleep. Kiwifruit consumption may improve sleep onset, duration, and efficiency in adults with self-reported sleep disturbances. 2 kiwi fruits, 1 hour prior to bedtime has shown to reduce sleep onset by 42.4%, improve sleep duration by 28.9%, and improve sleep efficiency by 35.4%. These benefits are believed to be do due the antioxidants within kiwi fruit as well as the high levels of serotonin. Serotonin is one of the main hormones responsible for synthesizing melatonin.

• Meal types and meal timing: Normal (mixed diet) and/or high fat and low carbohydrate diets have been shown to improve slow wave sleep (deep sleep) but reduce REM sleep . High carbohydrate meals 4hr prior to bed have been shown to improve sleep onset. However, in women meals too close to bedtime (30-60min) have been shown to lengthen sleep onset and worsen sleep efficiency.

• Magnesium: The role of magnesium within the body is vast. Magnesium impacts over 600 biochemical processes within the body. Low levels of magnesium are often associated with poor sleep (waking feeling unrested) and trouble staying asleep. Magnesium assists in deep sleep by maintaining GABA levels. GABA is a neurotransmitter responsible for sleep and relaxation. GABA levels within those suffering from insomnia are about 30% lower than peers. Additional benefits of magnesium include stress reduction, mood stabilizer and cardiovascular health.

• Probiotics: Surprisingly the intestinal microbiome is a key player in regulating neurotransmitters that are responsible for sleep. 95% of serotonin, 90% of melatonin, 50% of dopamine are produced in your gut. As a result it’s important to have a solid microbiome. Additionally, our gut has an internal clock and good bacteria such as Bacteroidetes, can be negatively impacted by changes in sleep time and jet lag. Long term this can be quite problematic. 

• Reishi: Reishi mushroom is a traditional Chinese medicine tonic that has been used for health and longevity. Reishi mushroom has been shown to support the immune system, lung function, heart and circulation, sleep, nervous system, and skin. In Chinese herbal medicine Reishi is typically referred to as the "sleep-promoting factor". Reishi has been demonstrated to improve sleep latency, sleep time, and deep sleep (delta wave). Additionally in Chinese herbal medicine Reishi is known to benefit the essence(Jing), vitality (Spirit), and essence (Shen). In Traditional Chinese medicine these are the areas of reproductive, metabolic and the spiritual.

• Tryptophan: Tryptophan acts as a precursor to serotonin and melatonin. Foods that contain tryptophan include; turkey, chicken, cashews, pumpkin seeds, and spurlina. Tryptophan has been shown to increase sleepiness and and decrease wakefulness, I always like to remind people how they feel after thanksgiving day dinner. Acute tryptophan depletion has been associated with inhibition of REM latency and REM onset. However, once in REM sleep there is prolonged REM, but the individual lacks deep sleep. If you notice that you are having prolonged/excessive dreaming and not waking feeling rested then you might want to access your food intake.

• White Noise/Pink Noise: White/pink noise is must have for us. It removes any background/ambient noise and we really notice a big difference in our sleep when used. There was a study done in hospitals where they used white noise and the result was improved sleep quality, duration and supported maintained sleep. (better sleep in a hospital is definitely saying something.)

About Our Acupuncture Clinic:

North Shore Acupuncture and Natural Medicine is an acupuncture clinic in Beverly, MA. We utilize acupuncture, Chinese herbal medicine and natural medicine restore optimal health and wellness. Employing traditional and modern approaches to enhance your health and longevity.