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Blog 52 How to Get the Best Sleep Ever

Jenni Berman |

How to Get the Best Sleep Ever

Here we are – just a few days into December. The weather is cooling off (maybe – I mean, not as much here in SWFL, but hopefully where you are), Christmas carols are being sung, families are coming together, but the stress levels can also be running rampant. Continuing on with that – we have Holiday parties, deadlines, work meetings, and events every single night and every single weekend. How is your meal plan and alcohol content compared to March, April, and June? I thought this blog was going to tell me “How to Get the Best Sleep Ever”? What does the Holiday noise, meal plan, and alcohol have to do with getting the best sleep ever? Well, yes – I am getting there. I am going to dive right in now.

The most common factors to play into our sleep:

● Cortisol which is our stress hormone – this can be internal or external stress

○ External stress: the business of life, finances, family drama, running a business, work deadlines

○ Internal stress: vitamin deficiencies, inflammatory foods, medications, alcohol, and autoimmune conditions

● Vitamin Deficiencies such as Magnesium, Folate, Melatonin, and Vitamin D

● Macronutrient Balance for YOUR body in terms of your proteins, carbohydrates, and fats

● Amino Acid levels and Hormone levels such as L-Theanine, GABA, and Pregnenolone

● Blood Sugar control which is going to come back to all of these things listed above

So, what does the holiday have to do with this? We are in one of the busiest months of the year (for many of us). All of these things I mentioned at the beginning of this blog often impact these five common factors that play into our sleep. Stress levels are higher with the events, deadlines, and outings that we have to attend. We need to make sure we have the perfect gifts for everyone but that we are also staying within our budget. We are attending more parties and events with inflammatory foods such as pastries, fried foods, cheese and crackers, and sweets. We are having more alcohol which breaks down to sugar. In fact, the chemical make up of alcohol is actually inflammatory and depletes our vitamins – not tobe a Debbie Downer or anything. We forget our vitamins because we aren’t in a good routine or regimen. We are attending these events with “Hors d’oeuvres” that we are just snacking on, so ultimately we are getting far less protein and more carbohydrates than our body can actually function appropriately with. With less protein, more carbohydrates, more inflammatory foods, alcohol, and stress we are depleting our vitamins and amino acids, increasing inflammation, and altering our natural Cortisol curve. Our sleep is impacted. The problem is – what we did this weekend will impact our blood sugar, cortisol, and sleep for up to three days. Then, we may have a day or two on track, then the cycle repeats. It can be tough to see any consistency or improvements.

So, How to Get the Best Sleep Ever:

1. Prioritize Y our Protein –

a. Knowing that we have these events, stress, and life happening – prioritize your protein when you wake up in the morning and then every 2-3 hours during the day to help stabilize your blood sugar.

b. Focus on lean protein sources which doesn’t have to be animal based protein, but you do want to make sure the protein content is 2 times the fat content of the source.

2. Prioritize Y our Macronutrient Balance –

a. b. Focus on consuming more protein than carbohydrates

Use the Berman Health and Wellness App to help track https://www.trainerize.me/checkout/bermanwellness/Berman.App planGUID=cb063f22b8294a24b880ecb4014124f0

3. Prioritize the right Vitamins for YOUR Body –

a. b. Base this off of your lab testing.

Make sure you have the optimal levels of Vitamin D, Magnesium RBC, Ferritin, and B12

4. Utilize Amino Acids

a. L-Theanine specifically to help with internal and external stress response

b. L-Glutamine for gut health and muscle recovery

c. Branch Chain Amino Acids

5. Focus on Low Sugar Alcohol Options or Omitting completely

a. In fact, try to avoid calories and sugar through any of your liquids throughout the day due to the increased carbohydrates and sugar content you may get through your food

6. Eat more COOKED VEGETABLES!!

a. Load up on your cooked vegetables with every meal!Each and every one of these tips will impact your sleep. The biggest factor – your consistency.

Ask Berman Health and Wellness how we can help you improve and progress through this holiday season instead of regressing!!

Happy Holidays!!!!

Jenni Berman

Jenni Berman

Jenni, owner of Berman Health and Wellness, works alongside Berman Physical Therapy to help individuals get back in shape, improve their gut health, and to stay feeling young so they can stay in the game! After graduating from the University of Florida with a Bachelor’s in Applied Physiology and Kinesiology, she went on to obtain a Master’s of Physician Assistant Studies. She has a passion for helping individuals to feel better than they thought imaginable through natural approaches, nutrition, and whole body treatment. She is also a Certified Personal Trainer and Nutrition Specialist. When she is not working with patients or with clients, you can find Jenni on the boat, in the sun, enjoying time with her husband, Jake,her daughter Stella June, spending time in Jacksonville with her family, or playing with her [CUTE!] pups!!
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