What if I told you that if you worked on this ONE thing, you skin, body fat %, workouts, productivity, mood, energy and sex life would all improve?
While we’re sleeping the body is hard at work strengthening the immune system, flushing out toxins, and repairing muscles. For the most part, everyone needs about 7 hours of sleep in a 24-hour window. In our society, we don’t value sleep. We think it’s macho to get by on little sleep, but doing so can lead to serious health consequences. Women who don’t get enough shut-eye are also vulnerable.
I too struggled with sleep and fatigue for years due to my hormonal issues. In addition to being overloaded with estrogen, deficient in good gut bacteria, chronically sick, overweight, hypoglycemic, not to mention missing periods – I couldn’t fall asleep until 1 or 2 am and I couldn’t drag myself out of bed in the morning – and that grog-fog would not lift until after lunch.
So I’ve lived this situation like you might be experiencing it now, and I’m here to tell you, you can fix this with food and some lifestyle changes!
By the way, I don’t use an alarm anymore because I fixed my cortisol issues. Frankly I hate that jarring noise first thing in the morning, it’s definitely not good for the adrenals.
Disconnected Sleep Cues
The biggest issue we face is that we somehow get it in our heads that we should push past our fatigue. We learn this at an early age and we lose the ability to feel the cues for sleep that our body is sharing with us.
I think the best example are example are children. They get tired, rubs their eyes, wants a little sip off the nip, a cuddle, and then their out. There’s no fighting it, it’s a routine and they sleep often!
We on the other hand, push, push, push, and get so wired and chronically fatigued-feeling, that we can’t discern our bodies system shutdown signals for immediate sleep.
What’s your sleep story?
1 – can’t fall asleep until super late = you’re getting a surge of cortisol too late in the evening and it’s keeping you awake
2 – wake up around 3am = toxic liver
3 – super light sleeper, any little thing wakes you up = vitamin K deficient
4 – wake up super groggy = hypoglycemia
5 – wake up to urinate = magnesium deficiency
The long term solution here of course are the first 3 steps of the Period Lab protocol – stabilize your blood sugar, heal your adrenals, and detox from estrogen. However, I want to put you on a path to better sleep THIS WEEK so I’ve also got some quick fixes for you to try.
1 – late night cortisol surge – take oat straw tincture at 5pm and 8pm
2 – toxic liver – take milk thistle at 3pm and 6pm
3 – light sleeper – calcium w/vit K
4 – foggy wake up – no carbs at dinner
5 – chronic urination – take magnesium glycinate daily
Eat this today to sleep better tonight!
Of course supplements alone won’t fix your sleep issues, so I wanted to make sure you had a better sleep meal plan – each of these meals have been curated with foods that address all 5 Sleep Pattern Problems!
B: High fat yogurt with hemp seeds and flax
L: Buckwheat brussels sprout salad with sunflower seeds, sesame seeds, and a dressing of mustard, lemon juice, coconut oil
D: 4 oz turkey tenderloin, spaghetti squash primavera with zucchini, peas, broccoli florets,and shitake mushrooms
Other Sleep Promoting Essentials:
For those of you who are really needing support, add these lifestyle changes to the food and supplements listed above:
1 – No Caffeine – try Kukicha Twig Tea by Choice Organics or Organic Rooibos Chai
2 – Install an App – Use a blue light filter on your laptop to decrease the stimulating light you receive from your devices
3 – Move – 20 minutes – anything you can do – walking, stairs, yoga
4 – Orgasm – Get in bed, spend some time, and fall asleep right after! Try not to use your vibrator and thank me later 😉