The Art of Sleep

THE ART OF SLEEP:  Key Takeaways & Action Steps

1. Sleep Hygiene: Establish a routine and include the following:

2. Light hygiene: Morning light exposure + evening light exposure

3. Temperature: Cool, dark bedroom environment

4. Timing: Consistent sleep schedule, finish eating 3 hours before bed

5. Stress: One relaxation technique before bed

Specific Foods for Sleep:  A mediterranean diet overall is fairly ideal for sleep…but also

• Tart cherry juice: Natural melatonin source, Kiwi – Rich source of serotonin

• Mushrooms – portabella, reishi contain melatonin

• Magnesium-rich foods: Dark leafy greens, pumpkin seeds, walnuts, almonds

• Tryptophan sources: Turkey, eggs, cheese

Key Nutrients for Sleep:

·       Magnesium – Glycinate or Threonate are the best and most absorbable forms for sleep

·       B6 (p5p) – Cofactor in Serotonin/Melatonin production, and also for GABA

·       Vitamin D3 – Receptors found in brain areas controlling sleep, 2000- 5000iu per day

·       Zinc – Required for neurotransmitter synthesis, Anti-inflammatory effects support deep sleep.  Be careful of Zinc/Copper ratio

Other Sleep Support herbals and supplements:

• Ashwagandha (300-600mg): Lowers cortisol, improves sleep quality

• Phosphatidylserine (100mg): Blunts cortisol response

• L-Theanine (200-400mg): Promotes GABA, reduces anxiety

• Apigenin – Enhances GABA production

GABA Support:  Direct GABA (500-1000mg): May not cross blood-brain barrier well

• Taurine (500mg), Glycine (1-3g), are GABA precursors

Melatonin Guidelines:

• Start low: 0.5-2.5mg (most people take too much)

• Timing matters: 2-3 hours before desired sleep time

• Sustained-release capsule, Natrol 5mg sustained release…cut in half

Dietary Timing & Meals:  (helps stabilize blood sugar)

• Finish eating 3+ hours before bed

• Include protein + Vegetables, healthy fat (avocado, nuts, olive oil) to stabilize blood sugar

• Small bedtime snack if needed: almond butter + berries

• Avoid large meals, spicy foods, excess fluids late evening

• Avoid refined carbs, especially in the evening

Improve Gut Health by:

• Pre and probiotics, fermented foods and resistant starches

Targeted probiotics:  I like the Megaspore line and for sleep they have Zen biome Cope and Zen Biome Sleep with Bifido Longum 1714

Teas for Sleep:  These teas mainly work by promoting neurotransmitters like GABA and serotonin or by directly calming the nervous system, which helps ease anxiety and induce a natural state of relaxation conducive to sleep.

Sleep Teas Ordered: Weakest to Strongest

1. Spearmint / Peppermint / Lemongrass

   • Very mild relaxation; not directly sedating but calming for the mind and digestion.

2. Linden / Calendula / Oat Straw / Milky Oat Tops

   • Gentle nerve tonic and relaxation, best for minor stress or tension.

3. Tulsi (Holy Basil) / Sage

   • Adaptogen (Tulsi) and mind-calming (Sage); helpful for stress and mild unrest.

4. Lemon Balm

   • More noticeable calming effect, particularly for anxiety or nervousness, sometimes lightly sedating.

5. Lavender

   • Pleasantly calming and anxiolytic; more significant effect than most “weak” teas, but less inducing than the stronger herbs.

6. Chamomile

   • Contains apigenin for mild sedation and sleep onset support, good for most people as a gentle but noticeable sleep aid.

7. Banana Tea

   • Used for its magnesium and potassium content; supports muscle relaxation and calmness.

8. Passionflower

   • Potent herbal for increasing GABA, calming the mind and promoting sleep; stronger than chamomile and frequently used for insomnia.

9. Skullcap

   • Reduces restlessness and anxiety, typically in stronger blends—comparable to passionflower for mild to moderate insomnia.

10. Magnolia Bark

    • Strong sedative, used for sleep onset and reducing nighttime waking.

11. Hops

    • Moderately strong on its own, but synergistic when blended with valerian, passionflower, or skullcap; excellent for stress, anxiety, and sleep maintenance.

12. Valerian Root

    • Most powerful, long-recognized sedative that acts on the GABA system—best for chronic or severe insomnia.

• Blended TeasL  Traditional Medicinals Organic Nighty Night Extra, Yogi Bedtime Tea, Pukka Night Time Blissful Rest, Celestial Seasonings Sleepytime Extra, Twinings Sleep Spiced Apple & Vanilla, Clipper Organic Snore and Peace

Sleep is essential.  Small changes can yield big results…it’s a process sista!