Poor Sleep? Wake Up to Better Health!

Sleep is one of the most vital pillars of health, yet millions of people struggle to get the restful, restorative sleep their bodies need. Sleep disorders such as snoring, teeth grinding (bruxism), and sleep apnea can have a profound impact on your overall health, often without you even realizing the connection. Uncovering the root causes of these issues can help you reclaim restful nights. Let’s explore the common causes of sleep disorders, their symptoms, their impact on health, and actionable solutions to improve your sleep naturally and holistically.

What Are Sleep Disorders?

Sleep disorders are conditions that disrupt your ability to fall asleep, stay asleep, or achieve the deep, restorative sleep your body needs. Three of the most common sleep disorders are snoring, bruxism, and sleep apnea.

  • Snoring, while often dismissed as a minor annoyance, can indicate underlying issues such as airway obstruction or improper sleep posture.
  • Bruxism, or teeth grinding, can occur due to stress, nutrient deficiencies, or airway restrictions and can lead to jaw pain, headaches, and tooth damage.
  • Sleep apnea is a more serious condition in which breathing repeatedly stops and starts during sleep, reducing oxygen supply to the body and increasing stress on the cardiovascular system.

Though these issues may seem unrelated, they often share similar root causes, and all can have long-term consequences for your health if left unaddressed.

Causes and Contributing Factors

Sleep disorders rarely develop in isolation; they are often the result of deeper imbalances in the body. Chronic stress is one of the most common contributors, as elevated cortisol levels can interfere with melatonin production, making it harder to fall and stay asleep. Excess body weight is another significant factor, particularly in the case of obstructive sleep apnea, where fat deposits around the neck narrow the airway.

Nutritional imbalances also play a key role. For example, a lack of magnesium or B vitamins can disrupt the nervous system’s ability to relax, while low levels of calcium can interfere with muscle function and neurotransmitter signaling. Additionally, allergies or chronic sinus issues can cause nasal congestion, which may worsen snoring or apnea by blocking airflow. Hormonal imbalances, such as thyroid dysfunction or fluctuations during menopause, can further disrupt sleep patterns, while lifestyle factors like poor sleep hygiene, high caffeine or alcohol consumption, and excessive screen time also contribute to sleep difficulties.

Recognizing the Signs of Sleep Disorders

Sleep disorders often go unnoticed because their symptoms occur during the night. However, there are several red flags to watch for:

  • Loud or persistent snoring, especially if it is accompanied by gasping or choking sounds during sleep.
  • Morning headaches, jaw pain, and worn-down or cracked teeth.
  • Excessive daytime sleepiness
  • Difficulty concentrating
  • Mood swings
  • Waking up feeling unrefreshed despite spending enough time in bed.

The Impact of Sleep Disorders on Health

The effects of sleep disorders extend far beyond feeling tired during the day. Chronic sleep disturbances are linked to a variety of serious health problems, including cardiovascular disease. For instance, sleep apnea can increase the risk of high blood pressure, heart disease, and stroke due to repeated drops in oxygen levels during the night.

Sleep disorders also affect metabolic health. Poor sleep can disrupt hormones like ghrelin and leptin, which regulate hunger and satiety, leading to overeating and weight gain. Cognitive function can also decline, with sleep deprivation impairing memory, focus, and decision-making. Mental health issues, such as anxiety and depression, are often exacerbated by insufficient or poor-quality sleep. Additionally, chronic sleep deprivation weakens the immune system, leaving the body more susceptible to infections and illnesses.

Testing for Sleep Disorders

If you suspect that you have a sleep disorder, the first step is to identify the underlying causes. 

  • A sleep study, or polysomnography, can monitor your sleep patterns, breathing, and oxygen levels to diagnose conditions like sleep apnea.
  • Cortisol rhythm testing can help identify adrenal imbalances
  • Nutrient testing can reveal deficiencies in key minerals such as magnesium or B vitamins.
  • Food sensitivity testing can uncover allergens that contribute to nasal congestion or inflammation
  • A comprehensive thyroid panel can evaluate whether hormonal imbalances are impacting your sleep.

Lifestyle Tips for Better Sleep

Improving sleep quality starts with making thoughtful adjustments to your daily routine. Maintaining consistent sleep hygiene is critical. Aim to go to bed and wake up at the same time every day to regulate your circadian rhythm. Ensure that your bedroom is optimized for rest by keeping it dark, quiet, and cool. Consider using blackout curtains, white noise machines, or a fan to create an ideal sleep environment.

Managing stress is equally important, as it is a major contributor to sleep disorders. Incorporate relaxation techniques such as deep breathing, meditation, or progressive muscle relaxation into your evening routine to help calm your nervous system. Journaling or practicing gratitude before bed can also help quiet a racing mind and prepare you for sleep.

For those who snore, sleeping on your side rather than your back can reduce airway obstruction and improve breathing. Nasal congestion should also be addressed, either with saline nasal sprays, a neti pot, or breathing strips. If allergies are contributing to your symptoms, keeping your bedroom free of allergens like dust mites or pet dander can make a big difference.

If you experience bruxism, consider using a custom mouthguard to protect your teeth from damage. Additionally, addressing the root causes of stress through therapy, such as cognitive-behavioral therapy (CBT), can reduce the likelihood of grinding your teeth at night.

Diet also plays a significant role in promoting sleep. Focus on an anti-inflammatory diet rich in whole foods like leafy greens, fatty fish, nuts, seeds, and fresh fruits. Limit your intake of sugar, processed foods, and alcohol, which can disrupt sleep quality. 

Regular physical activity, such as walking or yoga, can further support better sleep, but try to avoid vigorous exercise within a few hours of bedtime, as it may make it harder to wind down.

Supplements for Sleep Support

While lifestyle changes form the foundation for better sleep, certain supplements can provide additional support. 

  • Magnesium is one of the most effective options, as it helps relax muscles and calm the nervous system. 
  • Melatonin can help regulate your body’s sleep-wake cycle, particularly if you struggle with jet lag or shift work. 
  • L-theanine, an amino acid found in green tea, promotes relaxation without causing drowsiness. 
  • GABA (Gamma-Aminobutyric Acid), a calming neurotransmitter, may help reduce anxiety and improve sleep quality. 
  • Ashwagandha, an adaptogenic herb, is another excellent option for reducing stress and promoting restorative sleep.
  • B vitamins, particularly B6 and B12, support the production of serotonin and melatonin, which are crucial for sleep.

Sleep disorders, including snoring, bruxism, and sleep apnea, are more than just nightly inconveniences—they can significantly impact your physical and mental health. The good news is that by identifying the root causes and making targeted lifestyle changes, you can take control of your sleep and your health. Whether it’s through optimizing your sleep hygiene, managing stress, addressing nutrient deficiencies, or exploring natural supplements, there are many effective ways to improve your sleep.

If you suspect that a sleep disorder is affecting your quality of life, don’t ignore the signs. Restful sleep is not just a luxury—it’s a necessity for long-term wellness.

Sources:

  1. American Academy of Sleep Medicine. (2021). Sleep Apnea: Symptoms and Treatment. Retrieved from https://aasm.org
  2. Harvard Health Publishing. (2019). The Role of Stress and Cortisol in Sleep Disorders. Retrieved from https://www.health.harvard.edu
  3. Institute of Medicine (US) Committee on Sleep Medicine and Research. (2006). Sleep Disorders and Sleep Deprivation: An Unmet Public Health Problem. National Academies Press. Retrieved from https://nap.nationalacademies.org/catalog/11617
  4. Gottlieb, D. J., & Punjabi, N. M. (2020). Diagnosis and Management of Obstructive Sleep Apnea: A Review. Journal of the American Medical Association, 323(14), 1389-1400. https://jamanetwork.com/journals/jama/article-abstract/2764366
  5. Magnesium in the Central Nervous System. Vink, R., & Nechifor, M. (2011). The Role of Magnesium in Sleep Regulation. Cambridge Scholars Publishing. Retrieved from https://www.ncbi.nlm.nih.gov/books/NBK507245/
  6. Javaheri, S., & Redline, S. (2017). Sleep, Slow-Wave Sleep, and Blood Pressure. Current Hypertension Reports, 19(10), 78. Retrieved from https://doi.org/10.1007/s11906-017-0772-6
  7. Sleep Foundation. (2023). Understanding Bruxism: Causes, Symptoms, and Treatments. Retrieved from https://www.sleepfoundation.org
  8. Centers for Disease Control and Prevention (CDC). (2022). Sleep Hygiene Tips for a Better Night’s Rest. Retrieved from https://www.cdc.gov
  9. The Cleveland Clinic. (2023). Obstructive Sleep Apnea: Symptoms, Diagnosis, and Treatment. Retrieved from https://my.clevelandclinic.org
  10. McEwen, B. S., & Karatsoreos, I. N. (2015). Sleep Deprivation and Circadian Disruption: Stress, Allostasis, and Allostatic Load. Sleep Medicine Clinics, 10(1), 1-10. Retrieved from https://doi.org/10.1016/j.jsmc.2014.11.007
  11. National Institute of Neurological Disorders and Stroke (NINDS). (2023). The Importance of Sleep for Brain Health. Retrieved from https://www.ninds.nih.gov
  12. Perlis, M., Smith, M., & Posner, D. (2010). Cognitive Behavioral Treatment of Insomnia: A Session-by-Session Guide. Springer.

Your Hormone Reset Plan for 2025

If you’ve been feeling tired, moody, and stuck in a cycle of stubborn weight gain, it’s time to stop blaming yourself. The root cause often lies in your hormones—and there’s a way to reset them while reclaiming your energy and balance. These 10 steps will guide you with tips and tools to make each step as easy and manageable as possible.


Understanding Hormone Imbalances


Hormone imbalances can happen for a number of reasons:
Chronic stress is a big one—it raises cortisol levels, which can mess with other hormones like estrogen and thyroid hormones, leading to tiredness, mood swings, and weight gain. 
A poor diet full of processed foods and sugar can also throw things off, affecting insulin and hormone production. 


Environmental toxins, like those found in plastic and cosmetics, can mimic estrogen and mess with your hormones.
Sleep deprivation is another culprit, as it messes with cortisol levels and disrupts hormones that control hunger and metabolism. 


Underlying health issues like PCOS or thyroid problems, as well as life changes like menopause, can also cause hormone imbalances. 


Even medications like birth control or hormone therapy can play a role. 
Understanding what’s causing your imbalance is the first step in resetting your hormones and getting back to feeling your best.


10 Steps to Reset Your Hormones


Step 1: Detox Your Diet
Start by cutting out inflammatory foods like sugar, processed snacks, and alcohol, and replace them with whole, nutrient-dense options. Focus on colorful vegetables, lean proteins, healthy fats, and fiber-rich foods to support detoxification and hormone health. Use tools like Whisk to plan meals that align with your goals or EatLove for tailored meal plans.


Step 2: Balance Your Breakfast
Eat a protein-rich meal in the morning to stabilize blood sugar and support hormone production. Include foods like eggs, Greek yogurt, or a protein smoothie with added fiber.


Step 3: Fix Your Sleep Hygiene
Quality sleep is essential for balancing hormones. Aim for 7-9 hours of uninterrupted sleep each night. Create a sleep routine by limiting screen time before bed, keeping a consistent sleep schedule, and optimizing your sleep environment. Use apps like SleepCycle to track your progress and optimize your schedule for better sleep habits.


Step 4: Stress Less with Cortisol Care
Chronic stress can wreak havoc on your hormones. Incorporate mindfulness practices like meditation, deep breathing, or yoga to lower cortisol levels. Apps like Headspace and Calm provide guided meditations and breathwork exercises that are easy to incorporate into daily life.


Step 5: Move Smart, Not More
Focus on strength training and low-impact workouts to support muscle growth and hormonal health. Overtraining can increase cortisol levels, so aim for balanced movement. 


Step 6: Heal Your Gut, Heal Your Hormones
Your gut plays a huge role in hormone regulation. Include probiotics, fiber, and gut-healing foods like fermented vegetables, bone broth, and flaxseeds. 


Step 7: Hydrate Like You Mean It
Staying hydrated is one of the simplest but most effective ways to support hormone balance. Aim for at least half your body weight in ounces of water daily. 


Step 8: Track and Optimize Your Hormones
Understanding how your hormones fluctuate can help you align your habits to support balance. Use apps like FLO to track your cycle and gain deeper insights into hormonal patterns and their impact on your body and mind.


Step 9: Build Habits That Stick
Consistency is the key to success. Small, daily actions lead to big changes over time. Start by choosing one or two habits that align with your health goals, such as eating a protein-rich breakfast or incorporating a 10-minute meditation into your routine. Set realistic expectations and focus on progress, not perfection.


Step 10: Make It Manageable
Life can feel overwhelming, but making your hormone reset plan manageable is all about working smarter, not harder. Prioritize strategies that fit seamlessly into your daily routine. For example, instead of aiming for an hour-long workout, take a 20-minute walk after dinner. Or, if meal prepping for the week feels impossible, start with preparing just one or two meals ahead of time. Use time-blocking to carve out small windows in your schedule for self-care or health-focused tasks. 



Functional Testing for a Personalized Hormone Reset


Functional testing provides valuable insights into the root causes of hormone imbalances, helping you create a personalized health plan. Here are two key tests to consider:


Food Sensitivity Testing: This test identifies hidden inflammatory responses to certain foods that may contribute to hormonal imbalances, digestive issues, or skin conditions. Eliminating trigger foods can significantly improve your overall health and hormone regulation.


Micronutrient Panel: This test evaluates the levels of essential vitamins, minerals, and antioxidants in your body. Identifying deficiencies can help optimize energy production, metabolism, and hormone synthesis. With these insights, you can create a targeted supplementation and dietary plan tailored to your specific needs.


Saliva Hormone Testing
Saliva hormone testing is an excellent tool for gaining insight into how your hormone levels fluctuate throughout the day. Unlike blood tests, saliva testing measures hormones at various times, giving you a clearer picture of how your body responds to daily stress, sleep, and nutrition. This test is particularly beneficial for assessing adrenal fatigue, as it tracks cortisol levels, and can also help identify imbalances in other hormones such as progesterone and estrogen.


Urine Hormone Testing
Urine hormone testing offers another detailed approach to understanding hormone fluctuations over a 24-hour period. This test provides a comprehensive snapshot of your hormone levels, including metabolites, and is especially useful for evaluating thyroid function, adrenal health, and reproductive hormone imbalances. It’s an effective tool for pinpointing hormone imbalances that could be affecting your mood, metabolism, or energy levels, helping you create a personalized plan for balance and health.



Resetting your hormones doesn’t have to feel overwhelming. With these 10 steps and tailored functional testing, you can take control of your health and energy in a way that fits your lifestyle.


If you want professional help where we get to the root cause and create a personalized plan with easy-to-follow steps designed specifically for you, book a call today.
Let’s make 2025 the year you reclaim your energy and feel like yourself again!