Trouble Sleeping?

Sleep is beyond important.  When we don’t get enough sleep, we turn on the hormone that tells us we are starving and turn off the hormone that tells us we are full.  Double whammy!  This definitely leads to weight gain.  Sleep is also when our brain takes out the trash.  People who don’t get enough sleep tend to be more negative.

Here are some basic tools to make sure you sleep well.  Beyond this, check in on your anxiety, worries, and use some relaxation techniques.  Also, Cognitive Behavioral Therapy seems to work for many.

  • Avoid caffeine.  It can take way more than 8 hours to wear off.  I’d say skip it all together if you struggle with sleep.
  • Limit alcohol at night.  You may pass out, but it robs you of deep sleep.
  • Routine.  Having a bedtime routine helps the brain recognize that it’s time to sleep.
  • Boundaries.  No eating, reading on tablets, TV watching before bed, etc.
  • Unplug.  Avoid lights from electronics and TV at least an hour before bed.  This
  • lowers our melatonin levels (sleep hormone).
  • Schedule.  Have a regular bedtime and wake up time regardless of weekdays and weekend.  Never nap after 2pm.
  • No big meals before bed.  Especially if you suffer from heartburn, never eat big meals before bed.  Indigestion leads to no sleep.
  • Keep the room cool.  It’s tough to sleep when we’re too hot.  It’s nice to have a cool room and covers to keep cozy.
  • Meds.  Make sure your medicines aren’t keeping you up.  Some cough, cold, and allergy meds might do that.
  • Bath.  A drop in the body temperature after a bath may help you fall asleep.

If you need help understanding nutrition and all the mixed messages out there, give us a call. We will address your stress level, eating habits, exercise, cravings, emotional eating, and overall health and happiness. Start with a free health consultation at or (619) 876-2655. See if this is the right match for you. I do things very differently to make health a natural lifestyle and this is not for everyone. Check out Yelp for other people’s opinion of Happy Food.

~ Samantha Hua, Nutrition & Holistic Health Coach, San Diego, CA