female yoga student practicing meditation for better sleep

8 Simple Hacks for a Good Night's Sleep

By: 
Dr. Mark Hyman

“I read recently that lack of sleep can lead to chronic disease and other problems,” writes a recent patient. “I have kids, a job with crazy hours, and personal stress. I struggle to get a great night’s sleep.”

Sadly, your situation has become all too common in our stressed-out, super-busy, hyper-caffeinated, modern world. Among the numerous responsibilities we juggle daily, quality sleep often takes the back burner, and those repercussions show up in our health and around our waistlines.

The Repercussions of Not Enough Sleep

Inadequate sleep can quickly sabotage your efforts at getting healthy and losing weight. Sleep is a major cornerstone for an energetic, joyful, healthy life. Not getting enough sleep or getting poor-quality sleep adversely affects hormones that make you hungry and store fat.

One study found just one partial night’s sleep could create insulin resistance, paving the path for diabesity (late-onset diabetes associated with obesity) and many other problems. Others show poor sleep contributes to cardiovascular disease, mood disorders, poor immune function, and lower life expectancy.       

I’ve seen inadequate sleep’s repercussions play out numerous times among patients. One struggled with his weight for many years. He was probably 60 to 70 pounds overweight and often felt extremely tired.

His situation became so bad that he had to stand up at his desk at work (this was before a stand-up workstation became common) so that he didn’t fall asleep.

I diagnosed him with sleep apnea, an extreme form of sleep deprivation where you wake up several times throughout the night. You can’t sleep, you can’t breathe, and as a result, you lack oxygen. You don’t even realize you’re waking up throughout the night.

This lack of sleep creates hunger, cravings, and blood sugar imbalances that eventually increase pre-diabetes, type 2 diabetes, and high blood pressure. Obviously, sleep apnea is a serious situation.

With my help, simply fixing his sleep (using some of the tips below) enabled this patient to lose about 50 pounds. Without changing much else, his sleep apnea subsided, and the weight loss powerfully impacted his health.

female yoga student practicing meditation for better sleep

Make Sleep a Priority

As a doctor, I understand how stress can become an issue. I juggle what feels like about 10 jobs. I have kids, a house, many employees and patients, plus I’m rarely home because I often travel for work.

I realized that the lack of sleep adversely impacts my health. I know I have to make sleep a priority, so I give myself a goal to get seven or eight hours of sleep every night. By experimenting, I figured out that when I get eight hours of good sleep, I feel much more alert and focused.

Trust me; I know what a challenge that can become. Here are eight ways to achieve a better night’s sleep:

  1. Get on a Regular Schedule: Going to sleep and waking at the same time each day creates a rhythm for your body. Only use your bed for sleep or romance. Don’t keep a television in your bedroom. Studies show that artificial, bright light can disrupt brain activity and alter sleep hormones like melatonin. Your bedroom should be a quiet, peaceful haven.

  2. Get Natural Sunlight: Aim for at least 20 minutes of sunshine every day, preferably in the morning, which triggers your brain to release chemicals that regulate sleep cycles. Avoid computers, smartphones, tablets, and television one or two hours before bed. You might also try low blue light exposure for about three hours before bed. Low blue spectrum light helps your brain reset for sleep and increase melatonin.

  3. Use an Acupressure Mat: This helps stimulate your parasympathetic nervous system and create deep relaxation. Lie on it for about 30 or more minutes before bed.  

  4. Get Grounded: At times, electromagnetic frequencies can impair sleep. I recommend turning off WiFi and keeping all of your electronic devices away from your bed. Create a common-area charging station in your home and encourage all your family members to “check-in” their devices before bed.

  5. Clear Your Mind: Everyone knows how something weighing on your mind can hinder sleep. Turning your mind off can become a challenge. Keep a journal or notebook by your bed and write down your to-do list or ruminations before you go to sleep so you can close your eyes and make it less likely for your mind to spin.

  6. Perform Light Stretching or Yoga Before Bed: This relaxes your mind and body. Research shows daily yoga can improve sleep significantly.

  7. Use Herbal Therapies: I recommend 300 to 600 milligrams (mg) of passionflower or 320 to 480 mg of valerian root extract before bed. Other natural sleep supplements include melatonin or magnesium. Potato starch mixed into a glass of water before bedtime can also help. Start slowly with one teaspoon and gradually build up the dose. This feeds good gut bacteria and improves blood sugar control while helping you drift into sleep. You can find sleep and other quality supplements in my store. 

  8. Use Relaxation Practices: Guided imagery, meditation, or deep breathing calm your mind and help you drift into sleep. Try calming essential oils such as lavender, Roman chamomile, or ylang-ylang. 

female yoga student practicing meditation for better sleep

I’ve found these eight strategies help me get a better night’s sleep, and I encourage you to give them a try. If you employ these strategies and still struggle with sleeping, please see a Functional Medicine practitioner who can determine whether things like food sensitivities, thyroid problems, menopause, fibromyalgia, chronic fatigue syndrome, heavy metal toxicity, stress, and depression are interfering with your sleep. 

Consider getting tested for sleep disorders, which I discussed here. If you suspect deeper issues like sleep apnea, I also recommend The 8-Hour Sleep Paradox, written by my friend and colleague, Dr. Mark Burhenne. This book dives deep into causes of fatigue and sleep troubles while providing excellent tips and tools for better sleep immediately.

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Reprinted with permission from drmarkhyman.com

Dr. Mark Hyman, family physician, speaker, educator, Cleveland Clinic, The Ultra Wellness Center, TV  medical contributorDr. Mark Hyman is leading a health revolution—one revolved around using food as medicine to support longevity, energy, mental clarity, happiness, and so much more. Dr. Hyman is a practicing family physician and an internationally recognized leader, speaker, educator, and advocate in the field of Functional Medicine. He is the founder and director of The UltraWellness Center, the Head of Strategy and Innovation of the Cleveland Clinic Center for Functional Medicine, a twelve-time New York Times bestselling author, and Board President for Clinical Affairs for The Institute for Functional Medicine. He is the host of one of the leading health podcasts, The Doctor’s Farmacy. Dr. Hyman is a regular medical contributor on several television shows and networks, including CBS This Morning, Today, Good Morning America, The View, and CNN. He is also an advisor and guest co-host on The Dr. Oz Show. We’ve spent billions of dollars on hundreds of Alzheimer’s studies with nothing to show for it. That’s because we were headed in the wrong direction.