Sleep Well, Live Well Webinar Q&A with Wendy

Supplements and Nutrition 

What are your thoughts about recent research on high dosage melatonin supplementations (1000 mg +) and sleep? 

If this works for you then yes.  I'm a firm believer that if you are willing to try it, that’s fine.  There are some people who will get nightmares with melatonin.  So be mindful that you are not stressing yourself in a new way by taking a high dose. If you could make the habit of getting outside regularly over a consistent period of time, and then notice any changes to your sleep patterns, perhaps this can help. 

I often wake up at 3 am and can't get back to sleep. What do you recommend? 

Waking up at 3am, can be because you are looking at a big change in your life.  Your body is probably processing something that is "new" in your life or something that is "leaving" your life. Waking up at 3am is a sign that your lungs and liver are processing "change" in your world.  It’s not a bad thing, just an indicator! Once you have processed the change in your life, this pattern of 3am then shifts, or stops altogether. I recommend eating lighter meals in the evening for a short period of time - salads and soups - and staying away from heavier carbs like pasta and breads for a few weeks.  This way your liver and then lungs will be able to process this quicker and easier over a shorter period of time.  Keep a sleep diary, and notice how the 3am wake up changes or any other patterns that show themselves to you personally. 

How do I know if my cortisol is high? What is the supplement you recommend I discuss with a naturopath? 

Many symptoms of high cortisol are not specific to increased cortisol levels (e.g., irritability, weight gain) so it’s recommended to get a formal diagnosis by a medical professional. High cortisol levels can be caused by many things , including stress, pituitary gland issues, adrenal gland tumors and medication side effects. In the webinar, I recommended taking Relora (Magnolia bark extract) for high cortisol.  

Is magnesium best to take in the morning or at night? 

Consistency is the most important – make sure to take magnesium at the same time each day. Whether it’s morning or night doesn’t make as much of a difference, but I like to take it a couple of hours before bed. 

I am currently going through a period of disorientation, causing me to sleep very little. I’m hypertensive, and using melatonin, but it doesn’t seem to be working. 

Irregular sleep can cause high blood pressure. If the melatonin isn’t working, you can try adding magnesium (either as a supplement or via foods such as pumpkin seeds).  

Try to go outside during the day for even a short period of time (e.g., 20 to 30 minutes). Just going for a walk and getting some sort of daylight can be helpful in regulating your sleep patterns.  

Does L-theanine reduce cortisol levels? 

L-theanine is an amino acid that’s found in green tea naturally, and has promising results in reducing stress-related symptoms. That being said, stress reduction looks different for everyone depending on the type of stress they’re experiencing. While L-theanine can be found in green tea, it’s important to note that sometimes green tea will excite the nervous system. Using L-theanine in supplement form will work easiest. It will have a direct influence on the central nervous system and has a calming effect on the brain and body. You can always try and see if it works for you, or consult your doctor or naturopath. 

 The herb Ashwaganda taken in tincture or capsule form also will allow the body and brain to relax.  These are what are called Adaptogens. Some adaptogens will naturally bring down cortisol levels; sometimes it is best to ask your naturopath what is good for your personal body! Everyone is different, some herbs like these work well and then other herbs like "Relora" (magnolia root/flower/bark) might work better for others.  

Also if you have adrenal fatigue, this will also influence your sleep patterns.  Again this can be addressed with a naturopath. 

Is having ice cream at bedtime good or bad?   

It’s better to not have foods that are high in sugars or carbohydrates before bed. Foods high in sugar can disrupt your sleep if you’re eating them too close to bedtime. 

Deep Sleep and the Sleep Cycle 

How much deep sleep should you get?  

You should be getting 1-3 hours of deep sleep a night, or approximately 25% of your sleep time.  

Are Fitbits accurate for measuring sleep quality? 

Technology has come a long way and can be helpful, but there's nothing like a sleep study to get the best accuracy. They will monitor all of your brain, and you'll be set up in a pulse oximeter. If you decide to get a sleep study done, get a proper sleep study done (e.g., at an accredited university). 

But yes, wearable devices such as the Fitbit are the next best tool, absolutely. 

I don't have dreams – is this normal? 

Dreams usually work metaphorically, so they are analogies for things we need to do or want to do, problems we need to solve, etc. If you're not remembering your dreams, it's because you've worked it out. Usually people who remember their dreams are bringing the problem to be solved into their waking moments.  

Dreams are just a way to process information and learn. There's nothing wrong if you're not remembering them. 

What's the difference between deep sleep and REM? 

During the deep stages of NREM (non-rapid eye movement) sleep, your body focuses on healing – repairing and regrowing tissues, and strengthening your immune system.  

REM (rapid eye movement) stimulates the areas of your brain that help with learning and memory. Your brain will process emotional experiences, and turn short-term memories into long-term memories.

Is it normal for people not to have deep sleep episodes? 

It’s not normal to not have any deep sleep during the night. You will want to consider a sleep study to discover how much deep sleep you’re getting, and what the possible causes could be (e.g., sleep apnea could interrupt deep sleep). 

Sleep Apnea and Devices 

I have sleep apnea and GERD. Sometimes I wake up at night choking. It is scary when it happens. What should I do? 

There are many reasons why you may wake up choking at night, including sleep apnea. It’s best to talk to your doctor about this, as they’ll be able to determine the cause and best treatment for you and your symptoms. For example, if your GERD is caused or exacerbated by post-nasal drip, this may need to be treated to stop the choking. 

Are there benefits to mouth tape? 

Benefits to mouth taping are largely anecdotal – there have been no large scientific studies on the effects of using mouth tape. If you are using it to minimize snoring, it will not address the root cause (e.g., sleep apnea).  

If someone has sleep apnea there can be a lot of anxiety while the doctor monitors you. This worry also causes people to lose sleep. What are your thoughts? 

As this is a stress-related cause of lack of sleep, on top of the sleep apnea itself, you may want to try relaxation practices before bed while your doctor develops a treatment plan for the sleep apnea. Meditation can help and doesn’t need to be difficult – try a guided meditation for sleep while you’re lying in bed. You can also do gentle yoga, or indulge in a relaxing hobby.  Also, get outside for a walk!!! 

I've been feeling drained in the late afternoon. I've assumed I needed something food wise, but maybe it’s my poor sleep. Thoughts? 

You may have adrenal fatigue, this will also influence your sleep patterns.  Again this can be addressed with a naturopath. Adrenal fatigue goes along with high cortisol levels. 

If food isn’t helping, it could be poor sleep. Try to improve your sleep by not eating sugary foods late at night, getting 20-30 minutes of daylight by going outside, and potentially adding high magnesium foods or a supplement into your diet. If you snore, you may want to consider talking to your doctor about sleep apnea. 

Does taking naps during the day have a negative impact on getting a good night sleep? 

Napping during the day does not always impact our sleep at night, especially if it’s only a short nap. Try to only nap for 30 minutes or less during the day. 

If you find you’re napping regularly, and not getting a restful sleep, you may want to try cutting out the naps, or napping for a shorter amount of time. Everyone is different, so what works for one person may not work for you.  

Sometimes I have brain pinching and a squeezing feeling of the brain that hurts. I also have periods where it feels like needles are poking my brain and doctors don’t know what it is. I have Klein-Levin syndrome aka sleeping beauty syndrome. Any insight or advice? 

In my experience it can be a traumatic experience from our past that remains unresolved.  It could also be affected by a hormonal imbalance and/or thyroid issues. 

Would your suggestion to get outside be regardless of weather? Or does it only have a good impact if there is visible sunlight? 

Getting outside is really important. It doesn't have to be direct sunlight, just daylight outside will work.  Weather such as rain or snow is not an issue!  Any kind of natural light is best. 

Please don't go out in thunderstorms, or hurricane conditions!  In other words, be safe!!! ;) 

General tips for a better sleep 

My 8 year old son sleeps very late. What should I do? 

Get yourself and your child outside during the day for even a short period of time - 20 to 30 minutes is enough. You can go for a walk together – anything to get a bit of daylight in to help regulate their sleep patterns. 

You can also talk with your doctor or a nutritionist about trying to get the right balance of foods for your child and how to support them and their sleep nutritionally.  

Do you recommend  'sun lamps' for the winter months? Or will your body recognize this as an artificial light and actually provide negative effects? 

I have not seen any negative effects.  Yes it is artificial, however, if you notice benefits, then yay!! And remember, this is a short term helper and that outside daylight is going to always be of a natural benefit. 

Do women need more sleep than men?   

Not necessarily, however, many women do need more sleep than men. This may be because of hormonal fluctuations; increased stress, anxiety and depression rates; and higher rates of sleeping disorders. 

What is the best sleep mask to use? I find them uncomfortable. 

The best sleep mask to use is one that you find comfortable and fully blocks out the light. You can try a weighted sleep mask, silk sleep masks, even massaging ones.  

If you find sleep masks to be uncomfortable, blackout curtains can be beneficial.  

Any good sleep tips for pregnancy? 

Sleep with a pillow between your legs - it’s best to sleep on your side. Please keep in close contact with your doctor about any problems sleeping while pregnant. Your body is trying to do a lot for you and the little one inside. Be good to yourself and ask for information and support so that you and that little one inside are healthy and happy!! Being pregnant is a very special time in your life....try and make it an enjoyable and relaxing experience as much as possible. :)