As a working Mama to three girls growing up fast, sleep didn’t always come easily – even after our kids slept through the night. But when I started coaching women on aligning their diet and lifestyle with their DNA, I was floored (and still am) on how many women are sleep-deprived!
Some women rarely sleep through the night – waking up between 2 and 4 AM, running through their to-do list, and then crash and burn mid-afternoon between 2 and 4 PM. That was me for years! Other women are tired but feel wired, so winding down to fall asleep can take hours! Lastly, some women can fall asleep anytime, anywhere – but they’re exhausted and need high-octane coffee to stop from dragging through each day.
If any of these sleep scenarios sound like you, keep reading! You’ll not only learn a 3 Step Plan to Better Sleep, but you’ll also discover my favorite sleep supplement and how to sleep better according to your genetics.
When I started coaching women on aligning their diet and lifestyle with their DNA, I was floored (and still am) on how many women are sleep-deprived!
EAT HEALTHY PROTEIN
Have you ever tried to sleep right after finishing a heavy meal or dessert? Not peaceful right? Most experts recommend finishing your last meal a few hours before bed. So if your ideal bedtime is 10 PM, you’d finish dinner around 7 PM. If you’re going to eat before bed, choose a healthy protein. Based on my genetics, I prefer a high-quality plant-based protein that’s also low in carbs and sugar. Research supports that eating healthy protein before bed improves sleep, rebuilds lean muscle mass, and burns calories while you rest. Nice!
POWER DOWN BEFORE BED
Do you remember how you created a bedtime routine for your kids when they were little ones? It gets more challenging as they grow older, right? Imagine if you started a bedtime routine for yourself. A few hours before bed, you’d eat your last meal. A couple of hours before bed, you’d dim bright lights around the house. An hour before bed, you’d power down phones and laptops. (I can feel your dread on that one!) And when you finally crawl into bed, your bedroom is dark and cold for ideal sleep.
You could power down even more with a warm Epsom salt bath or focus on your breath through a simple meditation. When I’m struggling to fall asleep, I use a So Hum meditation in bed. So Hum is Sanskrit for “I am.” With my head on my pillow, eyes closed, I observe my breath – in and out. Then with every inhale, I silently say “So,” and with every exhale, I silently say “Hum.” When my mind drifts to another thought, I return to my breath – inhale “So” and exhale “Hum.” It only takes a couple of minutes before I float into blissful sleep.
Have you ever tried to sleep right after finishing a heavy meal or dessert? Not peaceful right? Most experts recommend finishing your last meal a few hours before bed. So if your ideal bedtime is 10 PM, you’d finish dinner around 7 PM. If you’re going to eat before bed, choose a healthy protein.
MOVE MORE (BUT NOT AT NIGHT)
Before I work out, I never want to work out. I just do it because I know it’s foundational for my health, including quality sleep. Studies show you want to “Run and Hit the Weights” to sleep better. Cardio strengthens your heart and lungs. Resistance training strengthens your muscles and bones. Both improve your sleep!
Don’t think about all the reasons why you can’t exercise today. Instead, just go do it, but not at night! Exercise before bed can make you feel wired – even though you’re tired – prolonging your falling asleep process by hours!
Quality sleep is one of the best things you can do for your physical, emotional, and mental health. Eat healthy protein, power down before bed, and move more during the day for better sleep. Give my favorite sleep supplement a try (see P.S.), and don’t forget to honor your sleep genetics (see P.P.S.) There’s a lot you can do to improve your sleep, so don’t give up! Just get ‘er done – one step at a time.
#WeAreInThisTogether for #HealthyChange
Feel Better, Be Better!
P.S. Isagenix Sleep Support & Renewal is my favorite sleep supplement. I take 2-3 sprays before bed every night. The sustained-release melatonin, combined with the proprietary nutrient complex of L-theanine, tart cherry, lemon balm, chamomile, and valerian root extract, helps me fall asleep and stay asleep. For me, that translates into better mental clarity, cognitive function, and overall brain health daily.†
P.P.S. I thought everyone should sleep like me – to bed by 10 PM and up by 6 AM. Then I learned about our genetic, biological clocks, called chronotypes. Turns out, we’re genetically programmed to be early birds, night owls, or something in between. Discover how to sleep better according to your genetics.
†This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
About the Author: Dr. Sue
Sue McCreadie, MD (aka Dr. Sue), is a pediatric physician and wellness expert with two decades of experience helping thousands of families achieve vibrant health. In her pediatric practice, Dr. Sue helps children adapt their diet and lifestyle to optimize their genetics for health naturally. Online Dr. Sue helps other women learn how to eat for their genetics and use a nutritional system to feel confident with energy to live their best life. She lives in Ann Arbor, Michigan, with her husband, Dave, and their three children, Kaitlin, Elle, and Addison.