Sleep Your

Way to Better
Health
Christine Cernera, FNTP
What is sleep?
● Sleep is a daily period of physiological changes in both the mind (brain) and
body, which prepares the body for its next period of wakefulness.
Are you getting enough sleep?
Sleep Time Recommendations (National Sleep Foundation):

● Newborns (0-3 months): Sleep range narrowed to 14-17 hours each day (previously it was 12-18)
● Infants (4-11 months): Sleep range widened two hours to 12-15 hours (previously it was 14-15)
● Toddlers (1-2 years): Sleep range widened by one hour to 11-14 hours (previously it was 12-14)
● Preschoolers (3-5): Sleep range widened by one hour to 10-13 hours (previously it was 11-13)
● School age children (6-13): Sleep range widened by one hour to 9-11 hours (previously it was 10-11)
● Teenagers (14-17): Sleep range widened by one hour to 8-10 hours (previously it was 8.5-9.5)
● Younger adults (18-25): Sleep range is 7-9 hours (new age category)
● Adults (26-64): Sleep range did not change and remains 7-9 hours
● Older adults (65+): Sleep range is 7-8 hours (new age category)
A good night’s sleep starts when you wake
up
● Getting sunlight (or daylight) early in the day, every day - this helps to regulate
your circadian rhythm.
● Get movement early in the day, every day (or most days)
● Eat a nutrient-dense, whole foods diet
Why we need good quality sleep

● Tissue repair
● Clears your brain of by-products
● Cleans your small intestine
● Improves leptin sensitivity
● Work faster and more effectively
○ Problem solving parts of your brain are more accessible (frontal lobe)
● Boosts your metabolism
● Detoxification
Consequences of poor quality sleep

Research has shown that sleep deprivation:

● Reduces cognitive function

● Is directly correlated with the inability to lose weight
● Causes overeating (and not of vegetables!), your brain requires glucose to
function properly so this is the first thing we reach for when sleep deprived -
sugar! (increases ghrelin - the hunger hormone)
● Increases inflammation
○ Increased risk of insulin resistance, heart disease, Alzheimers and cancer
● Slows down healing
Sleep Disruptors
● Cortisol
● Sugar
● Caffeine
● Blue Light from technology
● MSG
● Prescription medications
● Alcohol
● Nicotine
● Pain
Sleep Inducers
● Early morning sunlight - helps regulate circadian rhythm
● Get enough nutrients
○ Magnesium (pumpkin and sesame seeds, green leafy vegetables, spirulina, Brazil nut)
○ Make your first meal the most nutrient dense. Nutrient deficiency leads to over-eating
● Cooler room (60 to 68 degrees)
○ Wear socks if needed
● Turn off all technology at least 90 minutes before bedtime (read a book!)
● Go to bed around same time each night (or within 30 minutes of that time)
Sleep Inducers

● Darkness (use a sleep mask if necessary)

● White noise or nature sounds
● Movement/exercise (preferably early in day when cortisol is highest)
● Massage/Acupuncture/Acupressure
● Loose fitting clothing or sleeping naked
● Get grounded
Optimizing Your Sleeping Position
Sleep Position Affects the Following:

● Spine stability
● Hormone production
● Joint and ligament integrity
● Oxygen supply and efficient breathing
● Muscular function and healing
● Heart function and blood pressure
● Digestion and cellular metabolism

*”Sleep Smarter”...Shawn Stevenson

Optimizing Your Sleep Position
Back Sleepers

Pros

● Improved Digestion
● Spine Stability
● Cosmetic - less wrinkles

Cons

● Snoring
● Sleep Apnea (gravity pulls tongue toward throat)

Tips

● Do not use a huge high pillow - affects spine alignment and blood flow to brain
● Do not sleep on a worn out mattress
Optimizing Your Sleep Position
Stomach Sleepers

Pros

● Prevents minor snoring

Cons

● Takes away natural curve of cervical and lumbar spine

Tips

● Lift one knee - this takes pressure off of spine

● Lose the pillow - it hyperextends your neck
● Place small, firm pillow underneath belly and hips - relieves low back and neck pressure)
Optimizing Your Sleep Position
Side Sleepers

Pros

● Prevents snoring
● Digestive ease (left side)

Cons

● Dead arm - tingling fingers

● Shoulder and hip problems

Tips

● Not too high a pillow

● Pillow between knees for back problems
● To prevent dead arm - move shoulder slightly forward
Your Mattress

Hips are the heaviest part of your body when lying down

● Your hips should not sink into your mattress - if they do, it is time to replace it!
Sleep Nutrients/Foods/Supplements

● Omega-3s
● Melatonin
● Vitamin C
● Magnesium (topical or glycinate)
● CBD Oil
● Tryptophan
● Reishi Mushroom
● Chamomile Tea
● Valerian Tea
● Kava Kava Tea
Know When To Get Medical Help

● If you have tried everything you can to improve

I your sleep quality without success, please see
your doctor to rule out a possible underlying
IIf cause
Sleeping/Relaxation Resources
Books

“Sleep Smarter” by Shawn Stevenson

Meditation/Relaxation Apps

Calm

Insight Timer

Mindful
References

“Sleep Smarter” …...Shawn Stevenson

Sleep Hygiene Quiz - Psychology.com

Sleep Time Recommendations - National Sleep Foundation