When was the last time you woke up without an alarm, refreshed and didn’t need a big bucket of coffee to get going in the morning?
There’s no question that we all want better sleep! But, with all of the distractions, and stresses of daily life – it’s a wonder how any of us sleep at all…ever!
We’re a product of today’s culture of “we’ve got to rise and grind!” in order to succeed – where we’re in a constant state of digital stimulation, hustle and bustle.
Truth is, not getting enough sleep impacts our brain health and memory long term, and even our body’s ability to detoxify and renew itself through cellular turnover and repair.
So, it’s really no wonder that we’re seeing an exponential increase in diseases like obesity, heart disease, Alzheimer’s, autoimmune disorders, adrenal dysregulation, and infertility. In fact, lack of sleep messes with many of our hormones – and the last thing you want when you’re trying to get and stay pregnant is anything to mess with your hormones!
Speaking of hormones – did you know that we have 400 times more MELATONIN (the body’s natural “sleep hormone”) in our gut than in our brains? That’s reason enough to focus on gut health as part of a healthy sleep routine!
Lack of zzz’s and your hormones
Ghrelin
GHRELIN – your hunger hormone increases by 15% after just one night of poor sleep. And, it can also dramatically affect your LEPTIN – the hormone of satiety. It’s no wonder we want to eat a big pile of sugar and carbs when we’re tired – we’re looking for a big fat energy fix!
Cortisol
Chronic sleep deprivation correlates with elevated CORTISOL – your stress hormone. Elevated cortisol is strongly linked to infertility. Also, when cortisol is elevated, you’re not only more hungry, but you tend to store more visceral fat in the abdominal area = dreaded belly fat!
Human Growth Hormone
● The production of HUMAN GROWTH HORMONE (HGH – dubbed the fountain of youth hormone) is at its peak during the first half of our sleep. This is what’s known as the Delta sleep stage – when we get into our deepest sleep and restoration takes place.
HGH protects muscle from breaking down, aids in building new lean muscle tissue, and gives you energy. This means you’re able to lose weight more efficiently and maintain lean body mass…but only when you sleep well!
6 ways to boost your sleep
Key nutrients
Eat a diet rich in both prebiotic & probiotic foods as the bacteria in your gut can interfere with melatonin. Also, eating foods that are high in “sleep nutrients” is essential.
For example, potassium helps us stay asleep and can be found in bananas, coconut water and avocados. Magnesium is a relaxant, and helps us to fall asleep, but 80% of us are believed to be deficient in this multi-tasking mineral.
Eat a balanced dinner
Pay special attention to the last meal of the day – a balanced dinner should include an ample amount of protein, veggies, good fats, and a small amount of complex carbs like sweet potatoes, wild rice or quinoa.
Limit alcohol
Alcohol inhibits deep REM sleep – this is when we dream as well as when our memories get solidified from short to long-term. Even just one glass of our beloved vino can affect REM sleep. Enough said – limit alcohol, especially right before bed.
Practice good sleep habits
The environment you create, and the rituals and routines you follow around sleep = your sleep habits. So, an earlier bedtime (by 10pm) + practicing good sleep habits = better sleep!
Device free hour
This cannot be understated and falls into practicing good sleep hygiene. Set a screen curfew for at least an hour before bed. The blue light emitted from our devices lowers melatonin production by up to 50%. Wow!
Try essential oils
Try adding a few drops of calming EO’s like lavender, valerian, bergamot, or chamomile in a diffuser, in a hot bath before bed or on your pillow can work wonders to help you drift off to sleep.
Conclusion
There’s absolutely no question that getting enough quality sleep is one of the most important things you can do for your fertility! It does take some practice, and perhaps a few biological “hacks” to balance your body’s natural circadian rhythm, but a better night’s sleep can be achieved!
If you have trouble sleeping, how about trying a natural source of sleep nutrients (plus a whole lot of fertility nutrients 🎉) – Montmorency tart cherries! They’re naturally rich in melatonin, tryptophan (the amino acid responsible for the infamous “turkey coma”), vitamin C, vitamin A, and potassium, plus a bit of magnesium.
If you have trouble sleeping, check out our fave nighty night smoothie. Montmorency cherries are the star of this smoothie since they are naturally rich in melatonin, tryptophan (the amino acid responsible for the infamous “turkey coma”), vitamin C, vitamin A, and potassium, plus a bit of magnesium. This baby will have you snoring in no time, plus it’s LOADED with fertility boosting nutrients, and it’s DELISH. Talk about a win-win-win! Give it a try and be sure to leave us a comment to let us know what you think.
