sleep Archives - Phruitful Dish

7 Evidence-Based Ways to Get a Better Sleep Tonight

Quality sleep is greatly underrated in terms of our health and well-being. Dr. Cutler shares her top strategies and tips for a better night’s sleep.

When it comes to our health we often focus on nutrition and exercise, which are great, but if we are not providing our body with adequate rest, our efforts may go unnoticed. Studies show that 1 in 3 adults don’t sleep enough. I am sharing my top strategies and tips for a better night’s sleep.

7 Evidence-Backed Ways to a Better Sleep Tonight — Made in Canva.

1. Establish sleep stability

Generally, we want to be waking and sleeping at the same time each day. This is important because our bodies follow a circadian rhythm. When our circadian rhythm is disrupted, several outcomes may occur including unintentional weight gain, increases in leptin (the hunger hormone) and insulin, increased impulsivity, and slower cognitive responses.

Our sleep-wake circadian rhythm is highly based on light. Opening the blinds in the morning upon waking can help increase wakefulness in the day, and sleep quality at night.

2. Avoid substances like caffeine and alcohol in the evening

We are each affected by caffeine differently, so this is something we each need to experiment with. Recent research actually found that coffee and tea consumption before bed didn’t affect sleep, much to my surprise! Meanwhile, alcohol and nicotine before bed did disrupt sleep.

7 Evidence-Based Ways to Get a Better Sleep Tonight

Personally, I know caffeine can provoke anxiety, so I keep it to a minimum. Try a calming tea instead like chamomile, ashwagandha*, or turmeric.

*Some people should take caution when using herbs, including ashwagandha, so always confirm with your healthcare provider first.

3. Turn off electronics 1-2 hours before bed

You may be hearing a lot about blue light lately. We are exposed to blue light from light sources like the sun, lightbulbs, and electronics. During the day sunlight is very beneficial. However, the blue light from our electronic devices, which most of us are using in the evening, may impair our production of melatonin. Melatonin is critical for sleep. One study found that evening blue light exposure decreased sleep quality. Opting for a book, music, or a podcast in the evening can limit our blue light exposure.

If being on devices is a must, there are programs available that can block blue light, such as F.lux or night mode on our phones. However, we don’t have studies yet to determine how effective these programs are. Blue light blocking glasses are available, too, which experts think may be more effective than screen programs.

4. Consider magnesium and/or CBD oil supplementation**

Magnesium supplementation can have several benefits including more restful sleep. One symptom of magnesium deficiency can be insomnia or restless sleep. Magnesium helps maintain GABA production which is essential for relaxation and sleep. A few studies have shown that magnesium can improve insomnia. In addition, magnesium intake has been positively associated with depression (a known factor in insomnia). I stir magnesium powder in cold water or hot tea before I crawl into bed to wind down for sleep.

CBD, or cannabidiol, contains cannabinoids, which are important players in our body’s endocannabinoid system. CBD oil is non-psychoactive but may help regulate mood. One endocannabinoid, called anandamide, that is produced in our bodies is actually referred to as the “bliss molecule”. Low levels of anandamide have been linked to decreased happiness and increased anxiety. Increased anxiety negatively impacts sleep. Particular foods can increase our production of anandamide, like dark chocolate. CBD can prevent the breakdown of anandamide, and therefore, create more bliss.

_{Disclosure: I receive a small commission when the following products mentioned are purchased through my links. This allows me to provide you free articles and social media content daily (thank you!). I only work with brands I adore and use myself.}

CBD Oil Benefits — Code **Phruitful20** for 20% off first purchase of Icaria CBD oil.

In 2019 a clinical study was published which included 72 people. These adult subjects were given 25 mg of phytocannabinoids per day. After one month, 79% of the anxiety-sufferers experienced improvements in their reported anxiety scores. Also worth noting is that many cases of insomnia are tied to anxiety. The same study found that 67% of those suffering from poor sleep experienced improved sleep after one month. However, over time, this effect didn’t remain.

**Always check with your healthcare provider before using any supplements.

5. Meditation and Yoga

Since creating a meditation routine before bed, I have become excited when it is time for bed (this is quite a feat for a workaholic like myself). Meditation is one way to elicit the relaxation response. It has been shown to be even more effective at improving sleep quality than sleep hygiene education. There are several apps available, like Headspace or Calm, as well as podcasts, such as Sleep Meditation by Lauren Ostrowski Fenton.

Another way to elicit the relaxation response is through yoga. Regular yoga has been shown to improve sleep and quality of life. I opt for free yoga in the comfort of my home. I find it much easier to maintain a practice when I can sneak in 20 minutes here or there instead of making an additional trip to attend an hour-long class at a studio. Youtubers Yoga With Adriene, Ani O Yoga, and Abiola Akanni have resources I enjoy.

6. Have an orgasm

Orgasms involve hormones such as oxytocin, serotonin, dopamine, and cortisol which are key players in our overall health.

Studies show that orgasms may help improve sleep, reduce stress and anxiety, increase circulation and blood flow throughout the body transporting nutrients to our brain, heart, and reproductive organs, increase self-esteem and confidence in women, increase leukocyte levels (white blood cells) and release DHEA (critical for immune function & bone health), relieve pain which may help ease migraines, headaches and menstrual cramps for some, and be pleasurable! Joy is absolutely necessary for optimal health. We need prescriptions for play!

7. Avoid news, work, or other stressful triggers

I know this one is easier said than done, and I am still working on this myself. But every stimulus can have some kind impact on our minds and bodies, particularly our nervous systems. I try to avoid the news and current events in the evenings. It can also help to let the people around you know that this is a boundary that you have set for your well-being.

In health,

Dr. Dylan Cutler

This article is sponsored by Natural Calm Canada.

References:

Cutler WB, Garcia CR, Krieger AM. Sexual behavior frequency and menstrual cycle length in mature premenopausal women. Psychoneuroendocrinology. 1979 Jan 1;4(4):297-309.
–
Galinsky AM, Sonenstein FL. The association between developmental assets and sexual enjoyment among emerging adults. J Adolesc Health. 2011 Jun;48(6):610-5.
–
Catrina SB, Rotarus R, Wivall IL, Coculescu M, Brismar K. The influence of vasopressin deficiency and acute desmopressin administration on melatonin secretion in patients with central diabetes insipidus. J Endocrinol Invest. 2004 Jan;27(1):47-51.
–
Rutkowski K, Sowa P, Rutkowska-Talipska J, Kuryliszyn-Moskal A, Rutkowski R. Dehydroepiandrosterone (DHEA): hypes and hopes. Drugs. 2014 Jul;74(11):1195-207.

_{Disclaimer: As the sole author of Phruitful Dish, Dr. Dylan Cutler, Ph.D., has based her posts on her own experiences and knowledge. The information in this blog is not intended as medical advice. All lifestyle, nutritional and supplemental choices should be made in consultation with your own current healthcare provider. This blog is intended to inspire and encourage readers to educate themselves on how nutrition and lifestyle are important and often overlooked aspects of health. Therefore, please use the information at your own risk. Occasional links may be provided leading to third-party websites. The existence of these links does not infer a responsibility or an endorsement of the linked site, its operator, or its contents.}

5 Tips to Manage Seasonal Affective Disorder (SAD)

Seasonal affective disorder, or SAD, can give many of us the winter blues. Here are Dr. Cutler’s top 5 tips to combat SAD.

Seasonal affective disorder, or SAD, impacts around 17% of Canadians each year with varying levels of intensity. SAD usually begins around the months of fall and continues through the winter months. The symptoms are the same as major depression, with the only difference being the time of year of onset.

1. Sunshine

Get outside (if/when you can)! Even if only for a short while, sunshine on our skin may help increase serotonin production. Depression is often linked with low serotonin levels. Decreased serotonin can also affect our energy, appetite, and sex drive. I’ve experienced, many times, how a short walk in my neighborhood can shift my mood and perception of the day.

Morning Tip: Open your blinds and let the light in as soon as you wake up. This can support our circadian rhythms, as well.

SAD Tip #1: Dr Dylan Cutler Outside Getting Sunshine

2. Sweat

Exercise has various health benefits, one of which is boosting our mood.

Studies have shown that exercise can be an effective anti-depressant for mild to moderate levels of depression. It doesn’t take much either! Researchers have estimated that 35 minutes of physical activity is enough to reduce the risk of depression. One study found that walking for 60 minutes a day (or running for 15 minutes) can reduce the risk of depression by 26%.

Exercise works by increasing blood flow to the brain, supporting neural growth, reducing inflammation in the brain, and releasing “feel good” endorphins.

Physical activity at a moderate intensity level seems to have the best effect on mental well-being (as opposed to intense levels).

Dr Dylan Cutler hiking the Sea to Sky Summit

3. Sleep

Sleep is vital all-year-round. However, during the holiday season it may be extra necessary to prioritize sleep. Schedules often get busier, responsibilities mount, and stress levels can rise.

Sufficient sleep (around 7-9 hours a night) can help stabilize our mood. People who are sleep deprived are at 10x greater risk of developing depression! Sleep is our time for restoration. If falling asleep or staying asleep is an issue, prioritizing a regular bedtime routine, along with daily activity and time outside, can be helpful.

4. Supplement

Evidence suggests that the removal and decline of magnesium from foods has resulted in various mood disorders in the Western world. Up to 75% of Americans are not obtaining the recommended amount of daily magnesium.

A randomized controlled trial from 2008 found that 450 mg of magnesium supplementation was as effective as Imipramine (an antidepressant) for treating major depression. This study was conducted in a group of elderly patients with type 2 diabetes and depression.

I enjoy popping a couple of Natural Calm magnesium gummies throughout the day (they feel like a chewy, sweet treat). Then, before bed, I mix Natural Calm magnesium powder in water and sip for a sound sleep. Both these products are vegan, gluten-free, non-GMO, and made with less than 1 gram of sugar.

SAD Tip #4: Natural Calm Magnesium Citrate Powder

5. Support Network

Studies have shown that having a solid support network is an important determinant of health. Adults with flourishing support networks are more likely to be happier, have high life satisfaction, and more likely to report “very good” or “excellent” mental health.

2021 update: While the ways we connect with our support network have changed, we have many tools to work with. Technology is our friend right now when it comes to maintaining social connections; phone a friend, arrange a virtual movie night or games night, follow the same workout while Zooming together, the possibilities are endless.

SAD Tip #5: Dr Dylan Cutler and her social support in Whistler, B.C. — Photo from Dec. 2019, pre-pandemic.

SAD Recap

So pop a magnesium gummy, call a friend, get some sleep, and go for a hike in the beautiful outdoors!

In health,

Dr Dylan Cutler

This article is sponsored by Natural Calm Canada.

Magnesium: My Must-Have Mineral While Traveling

Magnesium can assist with regulating our sleep cycles which is important to stay healthy while traveling. Chewable magnesium gummies make it easy!

Traveling is a joy and an incredible privilege, but it can also disrupt our sleep schedule. A change of time zones interrupts our circadian rhythm (especially when going from West to East). Early mornings fueled with caffeine and late nights accompanied by alcohol also affect our circadian rhythm. In addition, a change in eating habits can compromise our vitamin and mineral intake.

Magnesium is important for the proper functioning of our nerves, muscles, brains, and hearts. Several chronic diseases have been associated with low magnesium levels including insulin resistance, diabetes, hypertension, heart disease, migraines, ADHD and Alzheimer’s. Magnesium also binds to gamma-aminobutyric acid (GABA) receptors. GABA is a neurotransmitter that plays a critical role in relaxation and sleep regulation. Magnesium deficiencies have been linked to sleep disorders. Further, randomized controlled trials have shown that daily magnesium supplementation can improve sleep quality and quantity (2002, 2012).

Magnesium for Travel- Phruitful Dish — On the Mediterranean Sea with my Natural Calm magnesium gummies.

As someone who has suffered from insomnia for most of my life, consuming magnesium has made a huge difference. Since I was a young child I would lay awake in bed at night wondering if I would fall asleep. Then, I would get frustrated with myself for not being able to sleep and the cycle of insomnia continued. I tried everything from inducing a relaxation response to counting sheep. A relaxation exercise I still use today looks like this: I begin by systematically tensing and relaxing each part of my body, starting at my head and ending at my toes. This is known as progressive muscle relaxation and can be helpful for reducing anxiety. Now, along with being mindful of consuming foods high in magnesium, I take a magnesium supplement one-two hours before bedtime. I find I fall asleep faster and wake less frequently (both huge reliefs!).

On my recent trip to Europe, I packed my vegan, gluten-free Natural Calm magnesium gummies to help ensure a good night’s sleep, and benefit from the other health properties of magnesium. Chewable gummies eliminate the need to find clean water to take a pill which can be tricky in a foreign country. I also experience anxiety when I have to swallow a large pill so chewable vitamins have been a lifesaver. I would love to hear what your experience with magnesium and sleep has been.

This post is sponsored by Natural Calm Canada.