Are you struggling with sleep? Drink this!

Did you know that a lack of sleep can actually make you GAIN weight? A proper hormone balance is very important not only for losing fat, but keeping it off, and lack of sleep - including restless sleep or going to bed too late and any other types of sleep deprivation, can cause hormonal imbalances in the body. This means that regardless of how much you exercise or what type of food you are eating, you will still struggle to lose your unwanted fat, especially from your abdomen. This article will help you to understand why I am paying attention to improve my clients’ sleep.

In my practice I've noticed that a large majority of people in today's fast-paced and stressful world are struggling with weight and sleep issues.

On occasion, I also struggle with insomnia, because of the stress by running a demanding nutrition business.  Over last few years I've learned quite a few tips to help fight insomnia and fall asleep easier.

Here I am just touching on a few really powerful tips, foods and drinks that I think can help anybody to fall asleep faster and consequently control the weight.

Check what is recommended:

Eliminate these devices

This is the most important tip I am recommending today. If you don't follow this tip, your chances of being able to relax and fall asleep easier are unlikely.

Eliminate usage of computers, emails, TV, cell phones and any other projects related to your job or other stressful factors at least 3 hours before you plan to go to sleep.  Using books or computers for casual, relaxing reading at night is fine, but don't do any work that activates your mind. In fact it's best to turn off relaxing reading devices at least 1 hour before bedtime. Some researchers are saying that the light from devices could interfere with falling asleep.

As a driven entrepreneur myself, not that long time ago, I worked really late at night. Consequently, my mind was too active preventing me to fall asleep. Sometimes I'd lay in bed for hours until I relaxed my mind and fallen asleep.

This may sound strange but boring books are usually making me sleepy. Here is the tip – take something that is boring to you and try reading this book or article in bed.  

I guarantee you'll fall asleep much faster. 

Eliminate caffeine after mid-day

Just remember that it takes about 6 hours for caffeine to be fully eliminated by your body. Therefore, your last caffeinated drink of the day such as coffee, energy drink or black tea should be at least 6 hours or more before your bedtime.  

In case if you suffer from adrenal fatigue, you should also consider eliminating completely your daily caffeine intake.
 

Eat tart cherries or drink tart cherry juice

This is my best tip!

Tart cherries contain a natural form of melatonin that can help you get sleepy. I use frozen tart cherries for a late night smoothie occasionally.

You can also buy a tart cherry concentrate in Whole Foods and other health food stores. A tart cherry concentrate, 1 tablespoon, should be added to a cup of caffeine-free tea (chamomile or peppermint) at night to boost natural form of melatonin. This drink will help you to snooze at night!

You also should know that tart cherries contain powerful antioxidants that fight joint pain, gout, and other inflammation related problems – another great benefit!
 

Watch the amount of melatonin supplement you are using

Base on my reading, I’ve learned that most people overdose melatonin supplement.  Generally melatonin supplements come in either 3 mg or sometimes even 5 mg doses.  

Some researchers are saying that melatonin dosage more than 1 mg can be too high and disrupts our sleep cycle. A higher amount makes us hard to wake up in the morning and harder to fall asleep the following night.

The proper dose seems to be less than 1 mg of melatonin according to most experts on this topic. This is a reason why I choose to never use melatonin supplements. I prefer the small natural quantities found in tart cherries or tart cherry juice.
 

Bedtime time teas

Try "night time teas" that have relaxing qualities such as chamomile tea, mint tea or lemongrass tea.  A chamomile tea also contains unique phytonutrients that can help fight estrogenic overload from all of the xenoestrogens that we are exposed to from chemicals, plastics, pollutions or pesticides in today's chemical laden world.

And do not forget to add a spoonful of the tart cherry concentrate and you'll get a healthy sleep!  This works well about 1-2 hours before bedtime to help your body and mind relax.

Last advice

If you still have trouble falling asleep even after implementing all of these tips, check if you do not suffer from adrenal fatigue. High demands and daily intense stress can cause imbalances in your natural cortisol (hormone) cycle which can make you more awake at night and more tired in the morning. This is the opposite of what you want to achieve.

In addition, you should try daily some relaxation techniques such as gentle yoga or meditation. This is a perfect way to deal with tension and decrease the effect of stress.

Have a good night sleep!

If you like the suggestions, please forward this article to your friends, family or co-workers that would enjoy reading it.

And please remember, I am here to help you!

Maria Pawlicka, BAA, M.Sc., CNP

Certified and Registered Nutritionist