Over the next few posts, I will cover 7 of the top reasons why you aren’t sleeping well.
Poor sleep not only makes us grumpy, hungry, and lethargic, but it can also be deadly. A study by researchers in Australia showed that being awake for 18 hours produced an impairment equal to a blood alcohol concentration of .05, and .10 after 24 hours. In most states, .08 is considered legally drunk.
Considering that over 73% of Americans drive to and from work, that is a lot of people on the road potentially impaired from poor sleep!
Interrupted sleep – prolonged wakefulness up to 4 times a night over 8 hours is equal if not worse than the damage caused by insomnia – an inability to fall asleep. The impact to the four-stage 60-90 minute sleep cycle may actually be worse than insomnia because when the sleep cycle is interrupted the sleep cycles starts over again potentially inhibiting your most deeper and more restorative sleep phases.
What can you do to make sure you get to sleep and stay asleep? I will cover 2 of the 7 tips today that will help get a good night’s rest.
Eat consistent balanced meals throughout the day and especially at dinnertime.
Your blood sugar may be dropping in the middle of the night causing your body to wake you up.
Nighttime hypoglycemia caused by eating too many carbohydrates such as pasta and bread, skipping meals, eating large meals and eating late at night can lead to a blood sugar surge and plunge that cause you to wake as the blood sugar drops.
Watch alcohol intake at dinner and after. Your wine or alcohol at night may be the culprit.
True, alcohol often reduces the time it takes to fall asleep and increased deep slow-wave sleep (SWS) in the early part of the night that is restorative but it impairs the later sleep stages and the ability to get into REM sleep where memories and learning occurs.
Keep your alcohol to no more than 1 for a woman at dinner and 2 for a man should reduce the likelihood alcohol may affect your sleep.
If you’re like me and like a glass of wine sometimes, check out this organically grown, no sugar wine that is shipped directly to you!
Next time I will discuss how your hormones, vitamins, and adrenal fatigue contribute to how well you sleep.
If you would like to discuss any of these culprits, please schedule an appointment with me here.