Improve Sleep

by | Jun 29, 2022 | PCOS | 0 comments

Improve Sleep

A night without sleep is terrible…Wouldn’t you agree?

I actually get “scared” the nights I see the time on the clock ticking. Knowing the exhaustion that follows.

You might find that night after night you can’t sleep. I feel for you. Insomnia is really challenging.

We aren’t ourselves when we don’t sleep.

Lack of sleep impacts our cognition, memory, weight, metabolism, digestion, hormones… and so much more!

Yet in our society we’ve started to praise lack of sleep. We are a “do” society. When we are always trying to do more, something suffers.

That is usually sleep.

Do you feel pressured to stay up and work late? Check that final email?

Why is this happening? When the blood sugar is going through major swings throughout the day, it can impact the quality of our sleep.

It can impact the amount of times we wake up and also why we feel exhausted all day long without feeling fully rested no matter how much sleep we do get.

Barriers to not Sleeping Well

-Electronics & artificial lighting: These trick your body and melatonin response into believing it’s “light” out. So now you stay up later and get that second “wind.”

-High carb diet: High carb diets create swings in our blood sugar. You may go to bed hungry and find it hard to sleep because of that. Or a dip in blood sugar can wake you up sometime in the middle of the night. This all happens because of a high carb diet.

-Stress: High cortisol levels due to stress can interrupt your sleep cycle.

-Lack of natural sunlight: Lack of natural light, like getting outside can disrupt the circadian rhythm and the sleep cycle.

-Environmental factors: A bad mattress, snoring partner or warm room all impacts your sleep.

Make some observations about your environment and see if there is anything you can shift, suggest to your partner or switch up! Improve your sleep…..starting tonight!

Action Steps for a Better Night Sleep

Protein

  • Balance the blood sugar in the evening by incorporating plenty of protein at dinner time.
Cinnamon Tea
  • Try a cup of cinnamon tea. Cinnamon can help to support blood sugar levels and kick the sugar cravings at night.
Natural Sunlight
  • Expose yourself to natural sunlight to support the circadian Rythm. Try an evening walk or dinner on the patio.
Electronics
  • Disconnect from electronics

Check out the video below for more detailed information.

Written by Eleni Ottalagana

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