CHAPTER I: The Consistent Bedtime Advantage: Nurturing Your Body's Rhythms
CHAPTER II: Revitalize with Daily Movement: The Exercise Rules for Restful Sleep
CHAPTER IV: Unplug for Peace: Banishing Electronic Devices from Your Bedroom
CHAPTER VI: Nutritional Nightcap: Steering Clear of Large Meals, Caffeine, and Alcohol Before Bed
CHAPTER III: Creating the Perfect Sleep Oasis in Your Bedroom
CHAPTER V: Elevating Your Bedtime Routine for Inner Peace and Restful Nights
CHAPTER VII: Magnesium Glycerinate for Restful Nights and Optimal Well-being
DR.CASSIE SMITH
Dr. Cassie Smith, MD, is a dual board-certified physician by the ABIM in Endocrinology, Diabetes, Metabolism and Internal Medicine who is an active member of seven different physician societies and associations in her specialty. She did her undergraduate and medical school at the University of Missouri Kansas City, which is one of three colleges in the country with a combined undergraduate and medical degree program completed in six years. She then transitioned to working on a dozen major clinical trials centered around diabetes care in fellowship at the Harold Hamm Diabetes Center in Oklahoma City. After fellowship, her insights in research and forward thinking made her a nationally sought-after public speaker for numerous international pharmaceutical companies for which she has presented hundreds of talks locally and nationally, on topics such as diabetes and thyroid disease.
Dr Smith joined a private practice in March 2020 after practicing for a large health system for several years following fellowship. Despite starting her practice just prior to COVID 19, she is the fasting growing private practice endocrinologist in Oklahoma City. Her knowledge, experience, and compassion won her a place on the Top Doctor List of 2022 in the 405 Magazine, and has placed her as a sought-after local specialist. In addition to staying up to date with the leading advances in diabetes care, she has also become a thought leader, clinical advisor, and expert in the field of bioidentical hormone replacement therapy. She sits on the medical board of Biote, a national bioidentical hormone pellet company. In November 2022, she rebranded and renamed her practice Modern Endocrine after leaving her prior private practice group. She continues to focus on industry- leading thyroid care, hormone therapy, and a holistic approach to treating patients with endocrine disorders and autoimmune disease.
Your Ultimate Guide to Sleep Transformation
Optimal sleep is essential for mood, productivity, and overall health. Poor sleep quality can significantly impact hormone regulation in the body. Some key hormones affected by poor sleep include: thyroid hormones, testosterone, estrogen, melatonin, cortisol, growth hormone, insulin, and your hunger hormones leptin and ghrelin. Nightly routines, creating a serene sleep environment, avoiding triggering foods, minimizing electronic distractions, and embracing mindful practices should improve your sleep quality. If you are experiencing persistent sleep issues, it's advisable to consult with a healthcare professional for a comprehensive evaluation and appropriate guidance. Here's to a future filled with peaceful nights and energized, purposeful days.
Be
Well, Dr. Cassie Smith
The Consistent Bedtime Advantage: Nurturing Your Body's Rhythms
A consistent bedtime is a fundamental concept for a well-regulated circadian rhythm. Our internal clock orchestrates the ebb and flow of alertness and relaxation, playing a pivotal role in optimizing the quality of our sleep. Many studies have shown inconsistent bedtimes causes circadian misalignment, decreases in melatonin, and disruption of the natural cadence of our sleep-wake cycle. Irregular sleep patterns diminish sleep quality, prolonging the time it takes to fall asleep, and disrupting the essential REM sleep phase. Try to go to bed and wake up at the same time every day, even on weekends. For most adults, 7-9 hours of sleep is recommended. Remember, sleep consistency ensures that melatonin production is high, that sleep quality is good, and that daytime alertness correlates with restful nights.
Revitalize with Daily Movement: The Exercise Rules for Restful Sleep
The timing of exercise in relation to bedtime can impact sleep quality for some individuals. While regular physical activity is generally beneficial for sleep, exercising too close to bedtime might have stimulatory effects on the body that could interfere with falling asleep. Here are some general guidelines:
Early Evening Exercise: Exercising earlier in the evening, ideally at least 2 to 3 hours before bedtime, is often recommended. This allows your body temperature and adrenaline levels to start returning to normal before you go to bed.
Moderate Intensity: Choose moderate-intensity exercises rather than high-intensity workouts close to bedtime. High-intensity workouts can increase adrenaline and heart rate, making it harder for some people to wind down.
Individual Variability: Individual responses to exercise timing can vary. Some people may be more sensitive to late-day workouts, while others may not experience any sleep disruption. Pay attention to how your body responds and adjust your exercise routine accordingly.
Relaxing Activities After Exercise: After exercising, engage in calming and relaxing activities to help transition your body into a more restful state. This might include stretching, gentle yoga, or activities that promote mental relaxation.
Consistency:
Consistency is key. Establishing a regular exercise routine at a consistent time each day can help regulate your body's internal clock and contribute to better sleep patterns.
It's important to note that individual factors, such as the type of exercise, overall fitness level, and personal circadian rhythm, can influence the impact of exercise on sleep. If you have specific concerns about how exercise may be affecting your sleep, it's advisable to consult with a healthcare professional or a sleep specialist who can provide personalized guidance based on your health and lifestyle.
Chapter III: Creating the Perfect Sleep Oasis in Your Bedroom
Transforming your sleep space into the perfect oasis yields a myriad of benefits. With a serene environment, you'll find yourself experiencing deeper and more rejuvenating sleep, and waking up with a renewed sense of energy. Beyond the physical realm, this optimal sleep sanctuary plays a crucial role in reducing stress, anxiety, and fostering mental well-being. The ripple effect continues into your waking hours, enhancing focus, productivity, and even creativity. Ultimately, investing in the ideal sleep oasis is an investment in your overall health and resilience, providing a foundation for a more fulfilling and balanced life.
HOWTOGETSTARTED:
Evaluate Your Space: Assess your sleep environment, considering lighting, noise, and temperature.
1. Upgrade Bedding and Pillows: Invest in quality bedding for optimal comfort and support.
2. Create a Relaxing Atmosphere: Manage lighting, remove electronics, and decorate for tranquility.
3. Establish a Bedtime Routine: Develop a calming presleep routine based on personal preferences.
5.
4. Adapt and Personalize: Experiment with adjustments to create a personalized sleep oasis.
Unplug for Peace: Banishing Electronic Devices from Your Bedroom
Avoiding screens before bedtime is recommended because electronic devices emit blue light, which can interfere with the body's natural sleep-wake cycle and make it more difficult to fall asleep. Here's how it works:
Blue Light Suppression of Melatonin:
Electronic screens, such as those on smartphones, tablets, and computers, emit a significant amount of blue light. Exposure to blue light, especially in the evening, can suppress the production of melatonin, a hormone that regulates sleep-wake cycles. Melatonin is typically produced in response to darkness, signaling to the body that it's time to prepare for sleep.
Circadian Rhythm Disruption:
The circadian rhythm is the body's internal clock that regulates the sleep-wake cycle. Exposure to bright light, particularly blue light, in the evening can shift the circadian rhythm and make the body think it's still daytime. This can result in difficulty falling asleep at the desired bedtime.
Delayed Sleep Onset:
Establish a daily gratitude journaling routine to shift your focus towards positive aspects of your life. Set aside a few minutes each day to reflect on and write down things you're grateful for. This practice encourages a positive mindset, reduces stress, and promotes a sense of well-being. Whether big or small, acknowledging positive aspects of your life can contribute to a more optimistic outlook.
Circadian Rhythm Disruption:
Using screens close to bedtime can delay the onset of sleep. The alerting and stimulating effects of screen time, combined with the suppression of melatonin, can make it harder for individuals to wind down and relax before sleep.
Quality of Sleep:
Even if individuals manage to fall asleep after screen use, the quality of sleep may be compromised. Research suggests that screen time before bedtime can lead to lighter and less restorative sleep.
To promote better sleep hygiene, it's recommended to:
Limit screen time at least 1-2 hours before bedtime.
Use "night mode" or blue light filters on devices in the evening.
Opt for activities that promote relaxation before bedtime, such as reading a physical book, taking a warm bath, or practicing relaxation techniques. Reducing screen time before bedtime is one of the many strategies employed in creating a conducive sleep environment. It helps to signal to the body that it's time to wind down and prepares it for a restful night's sleep.
Elevating Your Bedtime Routine for Inner Peace and Restful Nights
Try incorporating meditation, gratitude, and stretching into your nightly routine as these practices help with relaxation and self care.
1. Meditation's Tranquil Embrace: Engaging in a brief meditation session before bedtime serves as a powerful tool to calm the mind. Through mindfulness and focused breathing, you can release the day's accumulated stress and invite a sense of tranquility, paving the way for a more peaceful transition into sleep.
Technique A: Mindful Breathing Exercise
Practice deep and intentional breathing to promote relaxation and reduce stress. Find a comfortable seated or lying position. Inhale slowly through your nose, counting to four, then exhale through your mouth for a count of six. Focus on the sensation of your breath and let go of any tension with each exhale. Repeat this process for several minutes, gradually extending the duration as you become more comfortable with the technique.
2. Gratitude's Gentle Influence: Practicing gratitude before bed can shift your mindset towards positivity. Reflecting on the day's blessings fosters a sense of contentment, reducing anxiety and promoting a more relaxed state. This mental shift contributes to a serene atmosphere conducive to a good night's rest.
Technique B: Gratitude Journaling
Establish a daily gratitude journaling routine to shift your focus towards positive aspects of your life. Set aside a few minutes each day to reflect on and write down things you're grateful for. This practice encourages a positive mindset, reduces stress, and promotes a sense of well-being. Whether big or small, acknowledging positive aspects of your life can contribute to a more optimistic outlook.
3. Mindful Moments for Mind-Body Harmony: The combination of meditation, gratitude, and stretching creates a holistic approach to bedtime rituals. These practices work in tandem to synchronize the harmony of your mind and body, fostering a balanced state that optimizes the conditions for a deep and rejuvenating sleep.
Technique C: Progressive Muscle Relaxation (PMR)
Engage in Progressive Muscle Relaxation to release physical tension and promote a sense of calm. Start by tensing and then slowly releasing each muscle group in your body, working from your toes to your head. Hold each tension for about five seconds before releasing. Pay attention to the difference between tension and relaxation. This technique helps you become more aware of your body and eases both physical and mental stress.
4. Crafting Your Unique Bedtime Sanctuary: By weaving meditation, gratitude, and stretching into your pre-sleep routine, you're not just following a set of practices; you're crafting a personalized bedtime sanctuary. Tailoring these elements to your preferences creates a space that resonates with tranquility, ensuring your journey into dreamland is both restful and rejuvenating.
Technique D: Calming Bathtub Routine
Set a time each night about 30-45 minutes prior to your bedtime for a warm bath. Elevating your core body temperature will help relax you, but if you choose to do this make sure you rinse off with lukewarm or even cold water prior to bed. This will facilitate lowering your core body temperature (discussed more in the food chapter). While in the bathtub, avoid any electronics (TV, computer, or phone screens) and try the mindful breathing exercise above (technique A), the progressive muscle relaxation (technique B), or gratitude journaling (technique C) which you could also do by just thinking about the things you are grateful for and went well that day instead of writing them down.
Mindful Soaking Meditation:
Begin your warm bath by immersing yourself in the soothing water. Close your eyes, focus on your breath, and let the gentle ripples of the water become a grounding anchor. Engage in mindfulness, observing sensations and allowing any tension to dissolve with each breath.
Gratitude Reflections:
As you soak, take a few moments to reflect on the positive aspects of your day. Express gratitude for simple pleasures or meaningful moments. The warm bath provides a serene backdrop for cultivating appreciation, fostering a positive mindset.
Aromatherapy Enhancement:
Elevate your bath experience by incorporating calming scents such as lavender or chamomile. Inhale deeply, letting the soothing aroma enhance your relaxation. Combine aromatherapy with meditation and gratitude, creating a multi-sensory experience that promotes a profound sense of tranquility.
Nutritional Nightcap: Steering Clear of Large Meals, Caffeine, and Alcohol Before Bed
To help with better sleep quality and ensure an undisturbed night of rejuvenating sleep, I recommend you steer clear of substantial meals, caffeine, alcohol, and the list below ideally 3-4 hours before bedtime.
Top Foods to Avoid Before Bedtime
1. Alcohol - Alcohol probably does help you doze off, but it interrupts the natural sleep cycle later on during the night. This can decrease the amount of restorative REM sleep that you get. It also relaxes all the muscles in the body which can worsen sleep apnea and loud snoring and the muscles in the esophagus which leads to acid reflux
2. Heavy Foods - These foods (fatty or fried) take longer to digest and can lead to indigestion which keeps you up at night. Avoid cheeseburgers, fries, fried foods and large steaks late in the day or at nighttime.
3. Foods with High Water Content - Getting up to go to the bathroom can disrupt your rest. Of course, drinking plenty of water is an important part of staying healthy, but you want to avoid getting a full bladder in the middle of the night so steer clear of foods with high water content like celery, watermelon, and cucumbers later in the day.
4. Foods with Hidden Caffeine - Check the nutrition labels as many foods have caffeine, even when you may not expect it. Tea and soda are usually caffeinated plus some ice creams and desserts have espresso, coffee, or chocolate. Chocolate and foods with caffeine act as stimulants which make it more difficult to slip into the deeper stages of sleep and decrease the amount of REM sleep you would normally get.
5. Super Sugary Treats - Insulin yo-yos wreak havoc on sleep patterns so avoid overly sugary snacks that cause your blood sugar to spike, then crash. Sugary cereals, desserts, and candy are not good nighttime snacks for this reason.
6. Tyramine-Rich Foods - To increase sleep quality, cut out foods that have a high amount of tyramine later in the day. This amino acid causes the brain to release a natural stimulant that facilitates brain activity, and can make falling asleep more challenging. Foods to avoid that are rich in tyramine include tomatoes, soy sauce, eggplant, red wine and aged cheeses.
7. Spicy Foods - Spicy dishes can lead to heartburn at night, and increase your body temperature. However, your body temperature should naturally lower to facilitate sleep. Feeling hot can actually make you lie awake for longer so try eating spicy foods at breakfast or lunch, instead of dinner.
8. Acidic Foods - These foods trigger acid reflux so sauce avoid things like citrus juice, raw onion, white wine and tomatoas they can disturb sleep by making heartburn worse.
9. Foods that Make You Gassy- Foods that are difficult to digest and contain a lot of fiber may cause painful gas making it difficult for restful sleep. Pressure and cramping caused by too much dried fruit, beans, broccoli, cauliflower, and brussels sprouts can keep you up late. High-fiber fruits and vegetables are great for your body, but not great for sleep so try to avoid them before bedtime.
Instead, Snack on These Foods
For most people, going to bed hungry is disastrous for quality rest. So, if you need a snack or late meal before bedtime, try some of these options. They are considered nutritious and good for sleep health because of the inclusion of tryptophan or their natural ability to raise serotonin or melatonin levels.
Protein shakes
Beef jerkey
Walnuts
Almonds
Hummus
Chamomile, ginger and passionfruit tea,
Bananas with peanut butter
Berries or cherries greek yogurt
*Check out the last page of this ebook for some of my favorite bedtime snacks and supplements
Magnesium Glycerinate for Restful Nights and Optimal Well-being
Magnesium is a mineral that plays a crucial role in various physiological processes in the body. Magnesium deficiency is a concern for a significant number of people worldwide, including in the United States. Several factors contribute to magnesium deficiency, including inadequate dietary intake, certain medical conditions, medications, and lifestyle factors. It is estimated that about 48% of the U.S. population had inadequate magnesium intake from food alone.
It's crucial to highlight that magnesium deficiency may not always present with noticeable symptoms, and it can go undiagnosed. Symptoms of magnesium deficiency can include muscle cramps, fatigue, weakness, and abnormal heart rhythms.
While magnesium itself is important for overall well-being, there is some evidence to suggest that specific forms of magnesium, such as magnesium glycerinate, may offer particular benefits for sleep including: muscle relaxation, nervous system calming, melatonin regulation, improvement in sleep quality, and reducing insomnia symptoms.
Before adding any supplements to your routine, including magnesium glycerinate, it's advisable to consult with a healthcare professional who can check magnesium levels and assess your individual needs, potential deficiencies, and help determine the appropriate dosage to avoid any adverse effects. Additionally, addressing overall sleep hygiene, such as maintaining a consistent sleep schedule and creating a conducive sleep environment, is crucial for promoting healthy sleep. The magnesium I use for sleep is listed below. I take 2 capsules about 15 minutes prior to bedtime.
Check it out here:
In closing, the pursuit of a restful and rejuvenating night's sleep is a holistic journey, and each element discussed, from mindful practices to nutritional considerations, plays a vital role in fostering a harmonious balance. By addressing each pillar above, you are taking a proactive step towards mitigating sleep issues, and creating new habits for a lifetime of improved sleep quality. This will ultimately lead to a healthier, more energized version of yourself. Please take these insights, tailor them to your unique needs, share this content with others that need it, and let each night be a testament to the transformative power of prioritizing your sleep and ultimately your well-being.
Be Well,
Dr. Cassie Smith
MY FAVORITES
1. Carnivore Crisps are a beef jerky type snack that is grass fed and antibiotic free. Use Code MODERN10 at check out for 10% off. My favorites are: The brisket | The ribeye | The grass fed beef
2. LIV BODY PROTEIN
Use Code MODERN10 at check out for 20% off
Peanut Butter White Chocolate Protein Powder - mix 1 scoop with 4-6 oz of organic almond milk plus 2 oz of water. They also have vegan flavors of protein. I like the peanut butter and jelly! Check it out here
3. MariGold PROTEIN
Use code ME at check out for free shipping 1. chocolate protein | 2. PB Protein
I mix one scoop of the chocolate protein, one scoop of the peanut butter protein, 1 scoop of the PB collagen, and 1 scoop of my Modern Endocrine collagen - check it out here with 4-6 oz of almond milk and 2 oz of water! I blend it and add a few ice cubes.
Feel free to follow me on social media, subscribe to my weekly podcast series, or check out my website. Links are below: Apple Podcast | Back to the Basics Contact Us Here |
Disclaimer: The information presented, including any materials discussed, referenced, or linked, within this ebook are for general educational purposes only—NOT the practice of medicine. No doctor-patient relationship is formed from you reading this book or utilizing any of the information provided. I am a doctor, but I am not talking to you as your doctor. The information provided is not intended to diagnose or treat health problems, or take the place of the professional medical care provided by your doctor. If you are experiencing any health problems—including problems you believe have been touched upon in any respect within this ebook—you should consult your doctor about the problems without delay. You may ask your doctor whether he or she believes the information I have provided would be helpful to you, but you should still consult your doctor immediately and follow his or her medical advice as your treating physician. I’m just here to provide you basic knowledge about the issues we discuss so you are more aware of them and can better discuss them with your doctor.
