Tired But Wired? Easy tips to get better sleep

What does it mean when you can’t sleep at night? You’ve had a long day or barely slept the night before, yet you still cannot sleep. I know the feeling, and it can be one of the most draining and frustrating experiences. The good news is that there are many things you can do to improve your quality of sleep.

So, what is the reason behind sleepless nights?

The reasons can obviously vary, and I want to make a disclaimer that none of this is medical advice. I recommend talking to your primary healthcare provider if you’re struggling. However, these suggestions are habit-based and can be more impactful than any supplement you take.

Cortisol and Stress

Difficulty sleeping usually stems from an imbalance in your cortisol levels. Cortisol helps us wake up in the morning and gradually decreases until bedtime, while melatonin increases, allowing you to fall asleep. Cortisol is crucial for proper body function, but too little or too much at the wrong time can seriously impact your wellbeing, such as difficulty waking up or falling asleep. Cortisol makes us more alert and increases during stress as a response to demanding situations. However, your body cannot differentiate between responding to emails and being chased by a bear, so when you have a stress response, your cortisol levels rise.

When your body is under prolonged stress, cortisol remains elevated, down-regulating other organs such as digestion and the immune system to focus on the situation at hand. However, you may not notice anything until a while, and this period may vary depending on the person. For some, it may only be a few months, while for others, it can take years before the body gives more extreme signals. Prolonged stress can eventually lead to adrenal fatigue, or burnout. What typically happens before burnout is that your cortisol levels rise and fall at the wrong times of the day. For example, low levels in the morning make it difficult to wake up without caffeine, while high levels in the evening make it impossible to turn off the brain and fall asleep. Although frustrating, it’s important to understand that your body is doing what it’s programmed to do in stressful situations. But once your body has reached this point, it can take a while to rebalance. But first, the source (or in many cases sources) of stress needs to be addressed and stopped.

Common reasons for stress include unhealthy relationships, lack of social connections, financial stress, imbalance between work and personal life, lack of joy, feeling unsafe, lack of personal boundaries, and going through change or uncertainty.

Circadian Rhythm

Another common reason for difficulty sleeping at night is an unbalanced circadian rhythm.

The circadian rhythm is our internal sleep-waking clock, activated and controlled by light, following the natural pattern of our bodies. It’s an incredibly sophisticated system that responds not only to light but also to different types of light. I won’t delve too deeply into the specifics of light, but at a basic level, there’s blue light (daytime light) and red light (sunrise/sunset light). When we wake up, the red light from sunrise or shortly after helps us gently awaken and signals to the body (and the cortisol system) that it’s time to start the day. During the daytime, we’re predominantly exposed to blue light from the sun, and at sunset, we encounter red light again, signaling the body to wind down and lower cortisol levels. Essentially, the circadian rhythm acts like clocking in and out of work, directing our bodies when to be active and when to rest.

Unfortunately, in today’s society, we’re exposed to a lot of blue light during times that are unnatural for us, such as early morning before sunrise and in the evening after sunset. This is because phone and computer screens emit a high frequency of blue light. This confuses our internal clock, tricking our bodies into thinking it’s daytime (time to be active and produce more cortisol). However, the good news is that we can easily influence and control our light exposure. There are simple adjustments we can make, as well as more advanced techniques. Yet, I often find it unnecessary to go overboard because trying to do everything at once can become stressful.

How can you support healthy cortisol and circadian rhythm?

Healthy Cortisol Support

1. Address your stress.
   • Some examples could be: talk to a therapist, journal, find a new job, prioritize doing fun things, explore hobbies, make new friends, simplify your life, reduce social media time, and read more books.
   • The most important aspect here is that you try your best to remove or reduce the source/sources of stress. I have personally found that when I’m feeling stressed, it means that I need to re-prioritize my life and simplify something.
2. Balance blood sugar and eat a whole foods-based diet.
   • A balanced blood sugar will reduce inflammation and provide more even energy throughout the day. You can easily balance your blood sugar by eating every 3-4 hours, and always eat protein, carbs, and fats together (even if it’s just a snack). Eat at least three full meals a day and have 1-2 snacks. Have your breakfast within 1.5 hours after waking up.
   • Further, a whole foods diet will be less inflammatory and easier for your body to digest than processed foods. But the most important aspect is that it helps provide the nutrients for your adrenal glands (vitamin A, B, and C). An adrenal cocktail can also be helpful (which is a blend of vitamins and minerals to support your adrenals) but not necessary. With a healthy and diverse diet of fruit, veggies, and protein you can get all the nutrients you need.
3. Vagus nerve stimulation.
   • Your vagus nerve is your direct link between your gut and brain, thus helping modify your nervous system.
   • Examples include: Breath-work, cold showers, singing, diaphragmatic breathing.
   • To further support your nervous system I also recommend meditating, grounding (spending time in nature), and establishing boundaries.
4. Herbal support.
   • There are plenty of herbal blends in supplement form you can use or drink herbal teas. Ideally, you will quit coffee/caffeine for 2-3 months as it’s a stimulant and can increase your stress response.
   • Favorite herbs for high cortisol: ashwagandha (do not take if you have low cortisol or sensitive to night shades), liquorice root, rhodiola, and lastly which is not an herb but still good or cortisol is reishi and adaptogenic mushrooms.

Circadian Rhythm Support

1. Morning Sunlight.
   • Try to get outside as early as possible after sunrise for 15-30 minutes, regardless of whether it’s sunny or cloudy. You’ll still reap the benefits. Alternatively, if it’s sunny, you can open a window and sit for 10-15 minutes.
2. Limit Blue Light at Night.
   • Gradually reduce exposure to blue light in the evening. Turn off overhead lights and use smaller ambient lighting or light candles. About 1-1.5 hours before bedtime, disconnect from all technology and engage in calming activities such as reading, cleaning, or preparing for the next day.
3. Establish an Evening Routine.
   • Create a routine that you look forward to. This could involve taking a shower, meditating, enjoying a cup of tea, or reading a book. Ensure your bedroom is cool and dark, or use a sleep mask. If you need white noise, consider using a fan, air purifier, or noise machine.
4. Take Light Breaks Throughout the Day.
   • Try to take short 5-10 minute breaks outside during the day. You can also synchronize these breaks with your meals and go for a 10-15 minute walk after eating breakfast, lunch, and dinner, which also supports digestion and blood sugar regulation.

I hope that by implementing some of these tips, you may experience better sleep and an improved quality of life. It’s always best to start with one habit and gradually incorporate more as you go along. Consistently working on these areas should lead to noticeable improvements within 4 weeks and a much more stable feeling within 2-4 months.

Finally…

If necessary, you may benefit from B-vitamin supplementation and whole food sources of vitamin C, such as camu-camu. Rosita Cod Liver oil is a good source of vitamin A. Alternatively, a liver or organ complex also contains some vitamin A and B, along with other healthy nutrients. Additionally, a good electrolyte supplement can be helpful. I have previously used Jigsaw adrenal cocktail powder and found it effective, although the taste may take some getting used to. Alternatively, you can add a pinch of high-quality salt, such as Redmond Real Salt, to filtered water. Lastly, I’ve heard great things about the Core Formulas line, specifically the Daily Basics, B Happy B’s, and Stress Control.

I would love to hear if you try any of these and how they work for you. If you have any other suggestions that I didn’t include, I would love to hear them too!