• Kate Markovitz

The Ladies Dish #68: Listener Q's on Sleep

The ladies answer listener questions about sleep including: how to feel well rested, get a deeper night’s sleep, night terrors, melatonin supplements and tips for nightshift workers | Full show notes at the theladiesdish.com/ldp68 | Get in touch: theladiesdish@gmail.com

IN THIS EPISODE: Welcome to the Ladies Dish!

Updates (1:00):

Dana is visiting family in Pittsburgh this week on the podcast!

Kate is having some success with her morning Sickness (err…all day sickness?) symptoms!

For Kate – the trick is TOPICAL Magnesium. There is a difference between magnesium supplementation that you swallow vs. the kind you can put on your skin. Topical magnesium is apparently better absorbed and has more impact on morning sickness, specifically. Kate loves the Pink Stork brand because it’s got 4x the magnesium. Remember you also need Vitamin D, B6, B12, Calcium to absorb magnesium efficiently!

The “it” List (5:50)

First, an update on Sun Basket – Dana loves it! You can pick from gluten free, vegetarian, paleo, soy free or gluten free. If you want to try it out, use this link to get 3 free meals!

Code: sunbasket.com/3free/Dana437902

Dana went to the new Pittsburgh Whole Foods and tried their Health Shots $2 from the made-to-order juice bar. These health shots are a potent tonic filled with things like ginger, turmeric, etc… she thinks you’ll love it!

Listener Q&A on Sleep (11:10)

1. Lauren’s Q: Why can't I wake up feeling rested? No matter if I get my full 8 or plus I'm exhausted for the first 1/2 hour after i wake. Never feel fresh.

Look at blood sugar dysregulation… also think about adrenal health! Cortisol should be highest in the morning so may be a “switch” of cortisol/melantonin. Go through all of our tips from episode 66 and see if that helps!

Sarah Ballantyne also wrote an ebook called Go to Bed that has a 14 day sleep challenge in it. Obviously if you try all the tips and tricks and still can’t get good sleep - it’s important to get a sleep study done to rule out any issues.

2. Camy’s Q: My husband wants me to ask: “how to stop screaming and mumbling in my sleep?” I never remember my dreams or even waking up, but apparently I wake my husband up with my nighttime terrors! (14:21)

Things to look at:

1. Gut dysbiosis -- yeast, bacteria, parasite (Usually goes hand in hand with constipation)

2. Overabundance of toxins: Mattress - fire retardants, etc... Products - skin care, cleaning supplies Food/water Air

3. Support Liver health (episode 44) & kidneys

4. Waking up without remembering dreams = vitamin B1 deficiency (thiamine...important for metabolizing carbs/fats/proteins for energy, liver health, your nervous system and your brain), blood sugar dysregulation, low adrenal function

5. Sometimes sleep aids will cause this effect, so you may want to cut those back if you do take anything.

3. Kim’s Q: I’ve gotten in the habit of taking melatonin before going to bed. Is this bad for me? (18:02)

Remember, melatonin is a hormone, so it’s not the first sleep aid to try…

Go back to all of the tips we gave at the beginning of this episode. Make sure you can check off everything!

If you do need some help, herbs are great place to start, especially something like a sleepy time tea. They contain passionflower and valerian root which help that calming effect.

Could try magnesium, especially if you are dealing with stress or if you notice you have some muscle twitches as you are falling asleep. Listen to episode 64 all about magnesium!

5-HTP is the precursor to melatonin, so try adding in this supplement and allowing your body to convert to melatonin naturally.

4. Moriah’s Q: Hey ladies! I have a question regarding sleep hygiene. I know how important it is to get a good amount of sleep, so I normally give myself a half hour or so to wind down, and then 7 hours or so to sleep. However, I'm just not a deep sleeper, so I normally don't feel very rested when I wake up. Do you have any suggestions for getting more deep sleep? I'm not sure what else to do!

Typically, no coffee after noon. No alcohol during the week, sometimes with dinner on the weekends. Generally I eat really clean, as I'm gluten free and my stomach's pretty sensitive. I am a morning workout person, I go to the gym three times a week at 5:30, and run twice a week at 6, so I wake up around 5 or 5:30 during the week. On the weekends I don't set an alarm and wake up on my own an hour or so later than I do during the week, but I don't always feel rested as it's normally to let the dogs outside 🙂 I normally aim to be in bed between 9-10, and start winding down around 8:30 (dim the lights, turn off the TV, etc.) I don't always feel tired when I'm heading to bed though either. I'm in a pickle! Any ideas?? (21:50)

Make sure to listen back to our answer to Lauren’s question at the top of the show.

Deep Sleep Suggestions: 1. Meditation or Hypnosis

2. Getting someone to assess your sleeping position - Do you ever wake up with a stiff neck? Do you have the right pillow? Etc….

3. Speaking of pillows….and also mattresses….do you have ones that include an allergen that’s actually bothering you and you don’t know about? Purchasing “clean” pillow and mattress might be the trick! Or purchasing covers for the mattress and pillow you already have!

4. Cuddle up with a scent that makes you feel safe and comfortable. Some people like a lavender spray - others don't. An essential oil diffuser is a great way to try this!

5. Do you have pets that sleep in your bed? Most pets snore….and also take up space in the bed making it harder for you to get the proper space you need.

6. If it’s really bothering you - you can always try a sleep study!

5. Emmy’s Q: I read through your tips and tricks...but any tips for us nightshifters? I work nights 3 days a week so bouncing back and forth between staying up all night and trying to sleep at a reasonable hour is so hard.

If I try to sleep at a normal time on my off nights I'm usually laying there until 3am, even if I've "unplugged" hours ago. Then the kiddos are up at 7. It's a never ending vicious cycle of averaging 4-6 hours of sleep a day. (30:21)

Night shift work throws off your circadian rhythm and we know that switching back and forth is physically challenging and problematic for long-term health. There’s a higher incidence of rate of cancer, obesity and diabetes among night shift workers.

Check out Michelle Tam of Nom Nom Paleo -- she has a whole post about how she survived many years of being what she called a “zombie drug dealer” at a hospital where she worked night shifts every other week.

Her suggestions are to: 1. Stick to a strict schedule, 2. Prioritize sleep and 3. Eat clean while at work.

She shares examples of timed daily schedules, products she loves for helping her sleep (like indow windows and amber glasses) to other tricks like exercise and “rules” she set in place with her family about her sleep!

Thank you for joining us this week for Episode 68. Remember to subscribe in iTunes so you don’t miss a future episode!

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#sleep #theladiesdish #supplements

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Disclaimer: The information on this page are for educational and entertainment purposes only. Please discuss any dietary changes, supplement use, and lifestyle changes with your healthcare providers. Kate does not diagnose, cure, or treat diseases.