top of page


A good night's sleep is critical for good physical, emotional and mental health. Getting enough sleep is something that should be easy for us to get. Unfortunately, the Center for Disease Control (CDC) has reported that more than a third of American adults do not get enough sleep on a consistent basis. It is recommended that adults should have between 7-9 hours of sleep daily.  

Sleep deprivation can have the following consequences:

  • lowered fertility
  • decreased egg quality
  • obesity
  • diabetes
  • memory problems
  • depression
  • decreased productivity
  • increased risk of accidents
  • heart disease
  • hormonal changes
  • increased inflammation
  • increased daytime levels of the stress hormone cortisol
  • increased risk for osteoporosis

There are several possible causes for sleep disturbances. It is important to talk to your physician to get an accurate diagnosis. Below is a list of some causes for sleep problems:

  • obstructed sleep apnea
  • central sleep apnea
  • acid reflex
  • asthma
  • medication side effects
  • anxiety or depression
  • shift work
  • insomnia
  • narcolepsy
  • restless leg syndrome
  • hormonal imbalances

It is shown that good sleep promotes good health. Sleeping should take up a third of our day. However, today there has been a downward trend in the amount of sleep people are getting. In today’s world, it already feels like there are not enough hours in the day. In trying to get everything done, sleep can take a back seat to other priorities. We are going to bed later and are waking up earlier. It is important to understand how important sleep is and the role sleep plays in our health. Sleep is not a waste of time; it is very productive. During sleep your body is doing the following:

  • your body works to repair and restore your brain, muscles, organs, and other cells
  • chemicals start to circulate through your blood to strengthen the immune system
  • the brain processes information and experiences from the day, discards what is not needed, and stores what is important
  • regulates hormones (increasing some and decreasing others)
  • detoxifies
  • bone remodeling (old tissue is removed and new bone tissue is formed)

Your health and quality of life is dependent on the quality of your sleep. There are several things that you can do to improve your it. (Consult your physician before taking any herbs or supplements as a sleep aid).

Eliminating the following prior to bed helps to promote a more restful sleep:

  • exposure to blue light (TV, cell phones, computers) at least one hour before bed
  • exercise - 4 hours before
  • alcohol - 3 hours before
  • caffeine - 4-5 hours before
  • eating large meals - 3 hours before
  • stressful conversations - 2 hours before                                                                                                                      

Habits that can promote a better night's sleep:

  • establish a bedtime routine and a transition time one hour before
  • go to bed and get up around the same time
  • have a cup of chamomile tea
  • listen to soft calming music
  • declutter your sleeping area
  • meditate
  • create a gratitude journal
  • decrease the lighting in the room
  • spritz lavender oil, put on a cotton ball near your pillow, or use a diffuser
  • sleep with the TV off
  • talk to your doctor about adding magnesium, which helps to relax your muscles
  • add vitamin D if blood tests show you are deficient
  • take a hot bath or shower
  • talk to your doctor about the use and dosing of Melatonin. Avoid, if possible, long-term use of sleeping pills. If using prescription sleeping aids, do not stop using on your own. Consult your doctor regarding changing any medications.
  • keep the room temperature cooler

Sweet Dreams 

bottom of page