This week, we wanted to discuss the benefits of sleep and proper sleep habits. There are a number of easy little adjustments that you can make to your daily routine that can improve your quality of sleep.
 

Why is quality sleep so important?

A proper night's sleep not only will reduce your levels of stress hormone production, but it will also balance your endocrine system. This means that during your waking hours, you are better equipped to balance your hormone and neurotransmitter levels when you produce other hormones during your sleep cycle (ie--a greater ability to manage physical and emotional stress).
 

What foods will improve my sleep cycle?

• Healthy fats such as coconut oil, organic and pasture raised meats, eggs, avocado and butter all help provide your body with the necessary building blocks to manufacture sleep hormones.
• Foods that are high in antioxidants will help to improve sleep. Focus on vegetables, high nutrient fruits, and herbal teas. Antioxidants are helpful in aiding hormone production and removal of the toxins, which promote quality sleep.
• Eat high quality Proteins, especially at dinner: Your evening meal should include proteins, vegetables and healthy fats. Eating enough protein at this meal will help prepare the body to enter the sleep cycle.
• Some studies have shown that a teaspoon of organic almond butter before bed helps to stabilize blood sugar through the night. 

What supplements can improve my sleep quality?

• Magnesium can be very helpful in calming down the body in preparation for sleep. We recommend Natural Calm, which you can purchase at any health food store, through our online store (links provided), or here in the office.

• Vital Nutrients: Sleep Aide

• Integrative Therapeutics: Sleep Reset

• Wise Woman Herbals: Passiflora (Passion Flower)

• Biotics Research: 5-HTP

• Biotics Research: Phosphatidylserine

What can I do to sleep better tonight?

• Remove all artificial light from your room. This includes covering your alarm clock or phone, removing nightlights, and darkening the windows. Sleeping in complete darkness helps the body to produce melatonin as we sleep, which helps us to stay asleep. 
• Keep the temperature around 65-68 degrees. Our bodies prefer a cool environment for deep, restful sleep.
• Exercise earlier in the day if possible. Ideally, get your workout done in the morning. If that isn't possible, make sure not to workout 4 hours before bed time. Exercise revs the metabolism, which you don't want to do as you are trying to wind down from the day. 
• Try earthing bed sheets, or an earthing mat. The principle behind earthing/grounding is that the earth maintains a negative electrical potential on its surface. When you are in direct contact with the ground the earth’s electrons are conducted to your body, bringing it to the same electrical potential as the earth. Living in direct contact with the earth grounds your body, inducing favorable physiological and electrophysiological changes that promote optimum health. Grounding sheets or mats mimic the same negative electrical potential as the earth. *Stay tuned for links to these products in next week's newsletter!
• Going to bed before 10pm will also greatly impact your body’s healing ability, as there are supposed to be additional benefits to sleep before midnight. There is truth to the 'early to bed, early to rise' theory! :) 
• If you haven't already cut out caffeine, do that now! Caffeine is a stimulant, and Dr P doesn't recommend it for many reasons, including establishing healthy sleep patterns. 

Recipe of the week:

Pan Seared Lamb Loin Chops with
Arugula Mint Pesto

 

Prep time: 10 mins
Cook time: 10 mins
Total time: 20 mins
 
Serves: 3-4
Ingredients

• 2 tablespoons ghee
• 2 pounds lamb loin chops
• salt, to taste

For the pesto

• 1½ cup packed arugula
• ½ cup mint leaves
• ½ cup pistachios
• 1 teaspoon lemon juice
• 2 garlic cloves
• salt, to taste
• ½ cup olive oil
• black pepper, to garnish

Instructions

1. Place a large cast iron skillet over medium-high heat. Add ghee, sprinkle salt on both sides of lamb loin chops and cook for 4-5 minutes per side. Set aside and cover with foil.
2. While loin chops rest, place all pesto ingredients in a food processor, except for the olive oil.
3. Pulse until combine then turn on food processor and slowly pour in olive oil in until preferred texture. If you want more chunky, use less olive oil. For smoother consistency, use more olive oil.
4. Top lamb loin chops off with pesto and sprinkle with a bit of black pepper.