When your sleep is at its best, it’s one of the most pleasant experiences you can have.

However, interruptions in sleep can have wide ranging consequences. Those consequences go far beyond just a cranky morning or a short temper.

I’m Dr. JJ, a naturopathic doctor in Toronto in practice since 2003. And in my years of practice, I’ve found one of the most effective ways to improve your health is to optimize your sleep.

But while sometimes it’s as simple as eating the right bedtime snacks to help sleep and drinking less coffee, there may be other elements conspiring against your ability to get a good night’s sleep.

I can help.

Read on below to find out more about the various sleep issues which may be holding you back from enjoying some proper shut eye, and how naturopathic medicine can help.

Why Is Poor Sleep Unhealthy?

We all have a poor night’s sleep every now and then.

Too hot.

Too cold.

The neighbour’s car alarm keeps going off.

Whatever the reason, we’ve all been there.

And while missing out on sleep now and then probably isn’t cause for concern, if it starts to occur regularly then things could become more serious.

Going without proper sleep for multiple nights can leave you with brain fog.

Concentration becomes difficult and you’re at higher risk for accidents and injury – and those are just the immediate effects.

Long term lack of sleep has been linked to a number of conditions, including diabetes, obesity, and coronary heart disease.

So keep reading to learn about what optimal sleep is, and some ways you can address your sleep problems.

What Is Optimal Sleep?

When you think of “optimal sleep” what comes to mind?

Probably sleeping through the night – not taking too long to fall asleep and waking up feeling well-rested.

Most adults need between seven and nine hours of sleep each night to function at their best.

Of course, sleep continuity is important too.

If you’re waking up throughout the night or sleeping so lightly you wake at the slightest noise, that’s not ideal either.

The best way to tell if you’re getting optimal sleep is how you feel in the morning.

If you wake up feeling refreshed, clearheaded and have the energy to get through the day, you’re probably getting good sleep.

And if you’re not, there are things I can do to help.

Naturopathic Solutions For Insomnia

Insomnia is a sleep disorder which makes it difficult to fall asleep or stay asleep.

Factors which can contribute to insomnia include:

  • Environment: room temperature, noise, and light can all affect the ability to fall asleep
  • Certain substances: Nicotine, alcohol, and caffeine can all have negative impacts on sleep
  • Mood: Anxiety and depression can lead to lack of sleep, however lack of sleep can also result in anxiety and depression
  • Medication side effects
  • Hormonal imbalances

The way I provide treatment for insomnia will depend on the specific, underlying cause.

Some natural solutions include:

As a naturopathic doctor, I can work with you to determine the best treatments, based on your own situation.

Naturopathic Solutions For Frequent Waking

If you find yourself waking up frequently during the night, there could be a number of causes for it.

Some reasons for this could be:

  • Cortisol spikes due to chronic stress
  • Hot flashes during menopause
  • Needing to urinate
  • Having caffeine or alcohol too close to bedtime

The solutions for many of these items are fairly self-evident.

Don’t drink too much fluid within the hours before bedtime.

Avoid caffeine in the afternoon, and limit alcohol.

If you’re waking up due to cortisol spikes, however, the solution may not be quite so obvious.

Some natural ways to control cortisol levels, which may in turn help with frequent waking include:

  • Eating a diet rich in fruits and vegetables
  • Limit animal proteins, refined sugar, fat, and salt
  • Regular exercise
  • Dealing with stress and anxiety, as they can increase cortisol
  • Treating underlying conditions which can lead to high cortisol levels, such as Cushing’s syndrome or Addison’s disease

Naturopathic Solutions For Sleep Apnea

Sleep apnea is a condition where a person stops breathing during sleep.

This results in lower levels of oxygen reaching the brain, and poor sleep quality, resulting in headaches, forgetfulness and drowsiness during waking hours.

Sleep apnea is treated with a Continuous Positive Airway Pressure (CPAP) machine which is a mask which work at night which provides airflow and keeps the airway open

A CPAP will usually be required to treat sleep apnea, but there are also naturopathic ways to help manage this.

Some natural measures which can help with sleep apnea include weight loss, and supplements that reduce the amount of mucus in the airway or improve sleep quality.

Naturopathic Solutions For Heavy Snoring

About 50 percent of people snore from time to time, and 25 percent do so on a regular basis.

Snoring occurs when your airway becomes too narrow for air to be able to easily reach the lungs.

It’s more than just annoying to anyone who may have to listen to it, it can lower your quality of sleep, and cause you to wake up tired.

Some reasons people may snore include being overweight, the position you sleep in, or the structure of your nasal cavity.

It can also be due to excess mucus and inflammation.

As a naturopathic doctor, I can help you identify food sensitivities and help you to reduce mucus buildup and inflammation in your airway.

Dr. JJ’s Tips For Optimal Sleep

If you are looking to improve your sleep, here are some sleep hygiene tips to consider:

  • Blocking out all light with blackout curtains
  • Setting the temperature in your bedroom to be cooler at night – 16 to 20 degrees Celsius has been found to be ideal
  • Removing electronics from the bedroom – yes that includes your cell phone
  • Limiting exposure to blue light before bedtime

Questions? Ask Dr. JJ!

Have you tried all of the tips and tricks to improve your sleep, but you’re still having trouble falling and staying asleep?

You’ve moved the TV set out of the bedroom, and even started leaving your phone in the kitchen, but you’re not waking up refreshing?

You avoid coffee and other forms of caffeine after lunchtime, and you’ve installed dark curtains to keep the light out and aren’t sure what else you can do?

If you’re beginning to think there might be something more keeping you from getting a good night’s sleep, call me, Dr. JJ to set up an appointment today.

Take your first step toward living your
optimal life, on your terms.

Contact Dr. JJ to book your initial consultation today.

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