Before I became a mother, sleep was never an issue. I was one of those who could effortlessly drift into a deep sleep, clocking in a luxurious 10 to 12 hours a night. My body thrived on a minimum of 9 hours and I woke up each day feeling refreshed and ready to tackle whatever came my way. But as life often shows us, change is the only constant. With the arrival of my beautiful daughter, my once predictable sleep patterns began to change.
The nights of my once uninterrupted sleep became a distant memory and were replaced by the unpredictable rhythms of motherhood and the demands of daily life. This new chapter, while filled with love and joy, also brought with it a sense of fatigue. The weight of constant sleep deprivation began to cast its shadow, making me crave those restful nights I once took for granted, and ignite a desire to experience them once again.
In my journey to regain those extra hour of sleep, I sought solutions from experts like Dr. Michael Breus and explored tools like the Oura ring and I’ve discovered that sleep isn’t just about quantity, it’s about quality, rhythm, listening to our body’s unique needs.
Whether you’re a fellow parent, a sleep enthusiast, or someone simply looking to improve their nightly rest, join me as I share insights, tips and hacks on navigating sleep amidst life’s ever-evolving challenges.
Discovering the Magic of Melatonin and Magnesium
On my journey to get back those peaceful nights of sleep, I discovered the magic of melatonin and magnesium supplements. Adding them to my bedtime routine was highly transformative.
Taking these supplements doesn’t just help me drift off to sleep smoothly, but they also made sure I got that deep, restful sleep we all dream of. You know, the kind where our bodies get to fix and refresh themselves? And guess what? I woke up with fresher skin, a more youthful appearance, and an overall healthier feeling. It felt as if I was giving my body a mini-vacation every night!
My Epiphany
A few years ago when I went on vacation, I made it a point to take melatonin (10-20mg) every night for two weeks, and the results were astounding. Without the pressure of early alarms, I allowed myself to wake up naturally, often around 11am-12pm. This meant indulging in deep, uninterrupted sleep for nearly 12 hours each night! The rejuvenation was real, and I felt so incredibly happy and rested. When I came back, people were asking me if I had work done on my face! Saying I look so much younger and fresh.
My secret? Simply sleeping 12 hours a day for those two weeks.
Looking back, the sheer joy of waking up genuinely rested, the compliments on my rejuvenated appearance, and the realization that sometimes, the best thing we can do for ourselves is to listen to our bodies and prioritize rest were enlightening. Honoring my body’s need for sleep made such a difference!
The Oura Ring: A Glimpse into Sleep Science
My exploration into the world of sleep didn’t stop there. The Oura ring, a cutting-edge wearable tech device, became an invaluable tool in my sleep journey. This device meticulously tracks various health metrics, including detailed insights into one’s sleep patterns. With its help, I could differentiate between light, deep, and REM sleep, allowing me to understand the nuances of my sleep quality.
The data from the Oura ring was extremely revealing. On nights when I took melatonin supplements, the device recorded longer and more profound REM sleep periods. This data-driven insight was proof of the rejuvenating power of these supplements. With their aid, I could extend my sleep duration to a healthier range of 8-9 hours, ensuring optimal cellular rejuvenation.
Interesting fact: Through the detailed data provided by the Oura ring, I’ve gained a deeper understanding of my REM sleep patterns and one striking observation I made was the negative impact of alcohol on sleep quality. When I consumed alcohol, particularly late in the evening, the data showed a significant disruption in my sleep patterns. The deep, rejuvenating REM sleep that’s so crucial for our well-being was notably diminished. I’ve found that if I do want to enjoy a drink, it’s best to do so around lunchtime. This gives my body ample time to process the alcohol, ensuring it doesn’t interfere with my sleep later on. Even a single glass of wine in the evening showed a noticeable difference in my sleep data on Oura, underscoring the importance of being mindful of drinking in the evening.
The Reality of Motherhood and Sleep Deprivation
Despite my newfound knowledge and tools, I often found myself still only getting 6 to 7 hours of sleep. The routine was all too familiar: my daughter would be tucked into bed by 9 pm, but household chores and personal tasks would keep me up till 11 pm. Waking up at 6 am meant that I was consistently missing out on the rejuvenating benefits of a full night’s sleep.
A pattern I’ve observed, not just in my life but in others as well, is the tendency to prioritize chores over sleep. The realization hit hard: sacrificing sleep for tasks that can wait is a mistake.
You need to realize that you really do need 8 hours of sleep to be healthy. The dishes will still be there, the laundry, and the tidying up – none of these chores are going away. But compromising on sleep has immediate repercussions on our health.
And again, what really helped bring all my attention to this was the Oura ring. As someone intrigued by biohacking, I’ve always believed in the power of data to drive decisions. When the data glaringly pointed out my 6-hour sleep nights, it was a wake-up call (pun intended). I knew something had to change.
I made a conscious decision to align my bedtime with my daughter’s, aiming for 9 pm. Those pending chores? I try to get them done before 9pm or they can wait until the morning. After all, a well-rested me is way more efficient than a sleep-deprived one.
The Global Sleep Crisis and Its Repercussions
The sleep deprivation issue isn’t unique to me or any particular nation, it’s a global crisis. The consequences of neglecting sleep are many. Elevated cortisol levels, increased irritability, visible signs of aging, and a general sense of fatigue. It piles up, you can see the lack of sleep on your face, you get wrinkles, you just look tired. For me getting at least 8 hours of sleep is not negotiable and I love taking the chewable melatonin to help me stay in that deep sleep.
The brand of melatonin supplement you try can make a huge difference between it working for you or not. I personally trust and use the melatonin from Nature’s Night but you need to try and see which one works for you, there’s so many brands but this chewable at a high dose is just what works best for me. Sleep shouldn’t be a luxury- it’s a necessity and prioritizing it is the key to a healthier, happier, more youthful existence.
Start by taking a small amount of melatonin and see how it makes you feel. If you need to, you can slowly take more until you find the right amount that works best for you. Some people might feel great with just a little bit, while others might need a bit more to really feel the effects.
Dr. Michael Breus, often referred to as a sleep guru, offers a wealth of knowledge. One of his standout points is the comparison of sleep’s importance to that of food and water. He emphasizes that it’s not just about the quantity (hours of sleep) but more about the quality of sleep we get. He also emphases the pivotal roles of magnesium and melatonin and sheds light on the importance of other supplements, like B vitamins, in ensuring a restful night.
Also, in Bruce’s course that I took recently, he introduces a unique approach to understanding one’s sleep patterns. Through a series of tests, people can identify with specific animals like a bear, dolphin, wolf, and so on. Each animal represents a distinct circadian rhythm, helping individuals pinpoint their natural sleeping and waking times.
For instance, after taking the test, I discovered I’m a “bear.” Ideally, my body craves sleep from 10 pm to 9 am, aligning with the bear’s rhythm. However, due to my schedule, I often find myself waking up at 6 am and while I manage to get around 8 hours of sleep, I wish I could get 9!
When our bodies are adequately equipped with the right vitamins and minerals, they naturally ease into a state of relaxation, paving the way for better sleep. It’s akin to providing a car with the right type of fuel; it runs smoother, lasts longer, and performs better. Similarly, when our bodies receive the right nutrients, they function optimally, leading to improved sleep quality.
The repercussions of sleep deprivation are far-reaching. It’s not just about feeling groggy the next day. A lack of sleep can slow down our reaction time, muddle our thought processes, and even lead us to make poor decisions.
The irritability that follows a sleepless night is something many can attest to. But the effects go deeper. From impaired memory and a dip in testosterone levels to a weakened immune system and an increased risk of obesity, the consequences are so many. To put it into perspective, losing just a third of your regular sleep in a night can reduce your alertness by a staggering one-third.
Supplementation wise, B6, for instance, is a powerhouse. A deficiency in this vitamin can lead to anxiety and depression, primarily because it’s responsible for producing both serotonin and melatonin, two crucial components for mood regulation and sleep. Vitamin D, often associated with sunlight, plays a dual role. It not only regulates our mood but also keeps inflammation in check. More importantly, it helps synchronize our biological clock, ensuring our sleep-wake cycle remains undisturbed.
Also, low levels of magnesium have been directly linked with reduced melatonin levels so I make sure to take magnesium every day!
Melatonin and Longevity
Melatonin is produced by the pineal gland in our brain, it helps signal to our body that it’s time to wind down and rest. Its production is influenced by the presence or absence of light, which is why our melatonin levels typically rise in the evening and drop in the morning.
As we age, the production of melatonin in our bodies tends to decrease. This reduction is one of the reasons older individuals often experience sleep disturbances. But the implications of reduced melatonin go beyond just sleep. A decline in melatonin levels has been linked to various age-related diseases and conditions.
Melatonin acts as a potent antioxidant, neutralizing free radicals and reducing oxidative stress. By doing so, it helps protect our cells from damage, promoting their health and longevity. This cellular protection can translate to visible anti-aging benefits, such as improved skin health, and reduced appearance of wrinkles and age spots. Moreover, some studies suggest that melatonin might even extend the lifespan of certain cells, further emphasizing its potential role in promoting youthfulness and longevity.
Basically, melatonin not only has amazing anti-aging properties but can even reverse biological age!
For more information about melatonin and its benefits, see my full article about it here.
Sleep Better with These Tried-and-Tested Tips & Hacks
Have you ever felt that despite being in bed for hours, you’re not getting the quality sleep you crave? I’ve been there and through trial and error, I’ve found some fantastic hacks that have transformed my sleep game. Read below and try some of these for yourself!
1. Your Bedroom, Your Sanctuary
First and foremost, your bedroom should be a haven of relaxation and tranquility. It’s not just a place to sleep; it’s where you recharge, both mentally and physically, know this!
2. The Magic of Glasses that Block Blue Light
You might’ve seen Dave Asprey sporting these trendy yellow glasses and they’re not just a fashion statement. For those who are glued to computer screens especially, these glasses can be a lifesaver. They filter out blue light, which can mess with our sleep by destroying melanin. So, if you’re burning the midnight oil on your laptop or phone, consider investing in a pair. I got mine from Gunnar.com, and they’ve been a game-changer. Speaking of phones, try to resist the urge to scroll through your social media at night!
3. Embrace the Darkness
The darker your room, the better your sleep. I’ve gone the extra mile by getting dark cover-ups for my windows. The best way to describe them is as stickers that block out any lingering light. Even the faintest glow from an alarm clock can be disruptive, so either switch it off or cover it. If all else fails, an eye mask is a trusty backup.
4. Stay Cool
A slightly cooler room can make a world of difference. I usually knock my AC down by 2-3 degrees, and that works for me. If you’re looking for an upgrade, look for a cooling mattress that cools down as you sleep and slowly warms up when it’s time to rise.
5. Be Mindful of Your Day
How you structure your day can influence your sleep. Living in sync with the natural rhythms of the day and night, known as the circadian rhythm, can be highly beneficial.
6. Get Moving
Exercise isn’t just for fitness, it’s also a ticket to better sleep. Those feel-good endorphins help your body relax. And here’s a morning tip: Spend the first 10 minutes of your day soaking up the sun. This natural light helps regulate your body’s internal clock, ensuring you produce melatonin when it’s bedtime.
7. Ground Yourself
If you can’t connect with the earth daily, a grounding mat is a fantastic alternative. I use one from Ultimate Longevity that fits right on my mattress. It’s a simple way to tap into the earth’s healing energy, promoting better sleep. Check it out here.
8. Ditch the TV
Like I mentioned in #1, your bedroom is a sanctuary for sleep, not binge-watching. I’ve always kept my room TV-free. And while we’re on the topic of electronics, consider turning off your WiFi at night to reduce EMF radiation.
I’ve invested in a device that offers protection from EMF radiation. It’s a compact shield made in Germany, and I swear by its effectiveness. If you’re curious, you can find it here. Also, keep your cellphone at a safe distance, preferably on the floor and in airplane mode while you sleep.
9. Invest in Quality
The foundation of a good night’s sleep is a comfortable mattress and pillow. The difference a high-quality mattress can make is truly astounding. But for me, the real game-changer is the pillow. I’ve found that a gel pillow, which stays cool throughout the night, is just perfect. And don’t forget about your bedding! I personally adore silk pillow covers. They’re not only luxurious to the touch but also keep you cool and comfortable.
10. Pre-Bedtime Rituals
A warm cup of chamomile tea can be the perfect nighttime ritual. A tip would be to consider ending your shower with a brief burst of cold water. It might sound jarring, but even a quick 3-second splash can help lower your body temperature, prepping you for sleep. However, if you’re more of a hot bath person, that’s perfectly fine too. The key is to find what relaxes you.
11. Aromatherapy
This is personal preference but there’s something incredibly soothing about the scent of lavender. I love giving my pillow a light spritz of lavender oil. It’s a simple touch that adds a fresh and calming aroma to the bedroom.
12. Humidify Your Space
Lastly, consider adding a humidifier to your bedroom. I’ve tried various brands, but the Carepod from hellocarepod.com is by far my favorite. It’s whisper-quiet with a generous capacity, ensuring the air in your room stays moist and comfortable throughout the night.
Coaching Sessions
I am currently offering one-on-one coaching sessions to help individuals who may be facing challenges in achieving their goals independently. My goal as a coach is to guide and support you in every step of your journey, while also holding you accountable for the actions you take towards achieving your desired outcomes.
Whether you want to improve your health and wellness, establish better habits, or achieve personal and professional growth, I can provide you with personalized attention, a customized approach that suits your unique needs, and the necessary tools and motivation to help you reach your full potential and transform your life.
Conclusion
Reflecting on my journey, sleep and fasting have been my main essential duo for preserving health and youthfulness. These aren’t just routines, they’re the elixirs of life, promising not just longevity but a quality of life that’s vibrant and fulfilling.
Becoming a mother brought many changes, not least of which was the challenge of managing sleep. With a daughter in the picture, the luxury of ‘going with the flow’ became a thing of the past. Every day became about the importance of planning and prioritizing. And if there’s one thing I’d urge anyone to prioritize, it’s securing 8 hours of deep, uninterrupted sleep.
It’s not just about feeling rested, it’s about tapping into the rejuvenating power that sleep offers, ensuring we remain youthful both in spirit and health.
Supplement wise, remember, magnesium is non-negotiable, but when it comes to melatonin, it’s a bit more personal. It’s not a one-size-fits-all solution. Some might swear by the pill, while others might find like soft gels or chewables. I’ve heard countless people dismiss melatonin after just one or two tries. For me, the game-changer was the chewable form. It was as if I’d found my magic pill. So I recommend to try a few to find your own ‘magic pill’ and of course, make sure you get the green light from your health care provider first before starting to experiment!
Lastly, if you’re excited to dive into the world of sleep analytics, consider investing in the Oura ring. It’s been an invaluable tool in my quest for better sleep, offering insights that have helped me fine-tune my routines.
Sleep is more than a nightly ritual, it’s a commitment to ourselves. A commitment to staying youthful, healthy, and most importantly, happy. Embrace it, prioritize it, and watch the magic unfold!
With a positive approach and a motivation mindset, you will reach your health goals, no matter how hard they may seem at first. Learn more about my one-on-one coaching program here.
