What I Tell My Patients Who Want To Sleep Better Naturally

We live in a stressed-out, super-busy, hyper-caffeinated world—and quality sleep often gets put on the back burner. The problem is that the repercussions are now showing up around our waistlines and in our overall poor health.

Inadequate shuteye can quickly sabotage your efforts at getting healthy and losing weight. Not getting enough sleep or getting poor-quality sleep adversely affects hormones that make you hungry and store fat.

In fact, a 2010 study found that just one partial night's sleep could create insulin resistance, paving the way for diabesity and many other problems. Other research shows 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.

As a doctor, I understand how stress can be a barrier to sleep. I juggle what feels like about 10 jobs. I have kids, a dog, a house, employees and patients, plus I’m rarely home since I often travel for work. Eventually, though, I realized lack of sleep had adversely affected my health. I knew I had to make sleep a priority, so I gave myself a goal to hit seven or eight hours of sleep a night. With eight hours, I felt much more alert and focused.

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.

Try 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.

Guided imagery, meditation, or deep breathing calm your mind and help you drift into sleep. For example, research shows that daily yoga can improve sleep significantly. You might also try calming essential oils such as lavender, Roman chamomile, or ylang ylang.

If you employ these strategies and still struggle with sleeping, I recommend seeing a functional practitioner who can determine whether things like food sensitivities, thyroid problems, menopause, fibromyalgia, chronic fatigue syndrome, heavy metal toxicity, stress, and depression interfere with sleep. Consider getting tested for sleep disorders.