{"id":1088,"date":"2012-08-31T16:49:00","date_gmt":"2012-08-31T23:49:00","guid":{"rendered":"https:\/\/www.everywomanover29.com\/blog\/?p=1088"},"modified":"2020-04-15T16:58:50","modified_gmt":"2020-04-15T23:58:50","slug":"how-to-get-a-great-nights-sleep","status":"publish","type":"post","link":"https:\/\/www.everywomanover29.com\/blog\/how-to-get-a-great-nights-sleep\/","title":{"rendered":"How to get a great night\u2019s sleep"},"content":{"rendered":"<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-1092\" title=\"good-night-sleep\" src=\"https:\/\/www.everywomanover29.com\/blog\/wp-content\/uploads\/2012\/08\/good-night-sleep.jpg\" alt=\"\" width=\"200\" height=\"132\" \/><\/p>\n<blockquote><p>\u201c<em>A 2009 poll by the National Sleep Foundation<\/em><em>\u00a0found that only 28 percent of those surveyed regularly got eight hours or more of sleep a night. The average was around six and a half hours on weekdays and seven on weekends. Those who slept less than eight hours a night typically had mood problems, including worry and anxiety, ate more sugar and unhealthy food and drank more caffeinated beverages!<\/em>\u201d<\/p>\n<p>~ Trudy Scott, <a href=\"http:\/\/www.antianxietyfoodsolution.com\/\" target=\"_blank\" rel=\"noopener noreferrer\">The Antianxiety Food Solution<\/a><\/p><\/blockquote>\n<p>It\u2019s amazing how many people don\u2019t get enough sleep and there is so much we can do from a nutritional point of view to change this.\u00a0 Here are six things to consider:<\/p>\n<ol>\n<li style=\"margin-bottom: 6px;\">One of the first things I think about when a client can\u2019t sleep is low serotonin.\u00a0 Low serotonin symptoms include insomnia, depression, negativity, worry and anxiety, irritability, PMS and afternoon and evening cravings.\u00a0 And low serotonin can be boosted with tryptophan, taken as a supplement and\/or in food sources.<\/li>\n<li style=\"margin-bottom: 6px;\">Research has actually shown that a medical or <a href=\"http:\/\/www.ncbi.nlm.nih.gov\/pubmed?term=pumpkin%20seed%20insomnia\" target=\"_blank\" rel=\"noopener noreferrer\">functional food made with pumpkin seeds improved sleep<\/a>, due to the good sources of tryptophan and zinc. In another study this same functional food was also shown to reduce anxiety and social phobia.Pumpkin seeds can be soaked in water overnight and then lightly roasted with olive oil, sea salt, pepper, turmeric and ginger.\u00a0 Food-wise, pumpkin seeds are a favorite of mine for a healthy snack and my clients love them.\u00a0 Here is an blog post that discusses the <a href=\"https:\/\/www.everywomanover29.com\/blog\/soaked-nuts-and-pumpkin-seed-recipe\/\" target=\"_blank\" rel=\"noopener noreferrer\">benefits of soaked nuts and a roasted pumpkin seed recipe<\/a><\/li>\n<li style=\"margin-bottom: 6px;\">When tryptophan is taken as a supplement, some is converted to serotonin and some to melatonin.\u00a0 Melatonin is fabulous for resetting your circadian rhythm so your sleep cycle gets back to normal. If taking tryptophan doesn\u2019t quite get you sleeping through the night then taking additional melatonin may help. Sublingual melatonin helps you fall asleep and the timed-release form helps you stay asleep.<\/li>\n<li style=\"margin-bottom: 6px;\">Other factors that should be considered when sleep is an issue: <a href=\"https:\/\/www.everywomanover29.com\/blog\/low-blood-sugar-can-result-in-anxiety\/\" target=\"_blank\" rel=\"noopener noreferrer\">low blood sugar<\/a>,\u00a0 addressing low serotonin levels,\u00a0 addressing <a href=\"https:\/\/www.everywomanover29.com\/blog\/low-gaba-questionnaire-anxiety\/\" target=\"_blank\" rel=\"noopener noreferrer\">low GABA levels<\/a>, checking for parasites and dysbiosis, and making sure you don\u2019t have high cortisol.<\/li>\n<li style=\"margin-bottom: 6px;\">Other nutrients that may be helpful:\u00a0 vitamin B6 (which helps improve mood and reduce anxiety too), zinc (which is also important for skin health,\u00a0 reducing anxiety, improving mood, helping with blood sugar balance and PMS), and magnesium (which is also calming).<\/li>\n<li style=\"margin-bottom: 6px;\">Of course, it also helps to use a comfortable soft eye patch to keep the room dark and to use earplugs to keep things quiet. Also, keep clock radios and cell phones away from your head and don\u2019t use an electric blanket!\u00a0 Having a warm bath with essential oil of lavender is also a great help to help you wind down at the end of a hectic day.<\/li>\n<\/ol>\n<p>Try some of the above tips and get those eight hours of sleep and you\u2019ll have less mood problems, experience less worry and anxiety, eat less (or no) sugar and unhealthy food and drink less (or no) caffeinated beverages!\u00a0\u00a0 Sweet dreams!<\/p>\n<table>\n<tbody>\n<tr>\n<td style=\"padding: 5px; text-align: left; font-family: Verdana,Geneva,Tahoma,sans-serif; color: #333333; font-size: 12px;\">\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n","protected":false},"excerpt":{"rendered":"<p>\u201cA 2009 poll by the National Sleep Foundation\u00a0found that only 28 percent of those surveyed regularly got eight hours or more of sleep a night. The average was around six and a half hours on weekdays and seven on weekends. Those who slept less than eight hours a night typically had mood problems, including worry [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":"","_links_to":"","_links_to_target":""},"categories":[6,7,15,151],"tags":[46,152,153,154,128,139,80],"class_list":["post-1088","post","type-post","status-publish","format-standard","category-anti-anxiety-food-solution","category-anxiety-and-panic","category-real-whole-food","category-sleep-2","tag-anxiety","tag-insomnia","tag-pumpkin-seeds","tag-serotonin","tag-sleep","tag-social-anxiety","tag-tryptophan","entry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.7 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>How to get a great night\u2019s sleep - everywomanover29 blog<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.everywomanover29.com\/blog\/how-to-get-a-great-nights-sleep\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How to get a great night\u2019s sleep - everywomanover29 blog\" \/>\n<meta property=\"og:description\" content=\"\u201cA 2009 poll by the National Sleep Foundation\u00a0found that only 28 percent of those surveyed regularly got eight hours or more of sleep a night. 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