The Deep Sleep Formula: Insights from Functional Medicine

We spoke with Dr. Weinberg, a preventive medicine physician, to explore some commonly overlooked root causes of poor sleep quality, from a functional medicine perspective. From aiding the brain in clearing toxins and enhancing memory, to regulating mood through feel-good neurotransmitters, Dr. Weinberg shares valuable insights on how sleep impacts every system in our body, along with practical tips to improve sleep. Plus, functional labs to consider when nothing seems to be working.

Ready to wake up feeling your best? Let’s dive in!

When life gets busy, it's easy to neglect or sacrifice sleep, but why is sleep so important for our overall health?

Sleep is the body’s natural reset button. It’s during sleep that your body heals, consolidates memories, balances hormones, and recharges energy. But beyond these physical benefits, quality sleep is crucial for mental clarity and emotional strength. While you sleep, your brain clears out toxins that build up throughout the day and strengthens neural connections, improving cognitive function, decision-making, and memory. Sleep also plays a vital role in regulating your mood by supporting the production of feel-good neurotransmitters like serotonin and dopamine. 

When sleep quality suffers, these processes are disrupted, and you may experience irritability, anxiety, or depression. Chronic poor sleep can lead to more serious health issues, including weight gain, weakened immune function, mood disorders, and heart disease. Overall, sleep is foundational to your well-being, helping you thrive physically, mentally, and emotionally.

Let's take a closer look at some of the root causes of poor sleep quality. From a functional medicine standpoint, how does the microbiome influence sleep?

The gut microbiome—the trillions of microbes in our digestive system—plays a key role in sleep. You may have heard of the “gut-brain axis,” which is the connection between our gut and our brain. An imbalanced microbiome can lead to disruptions in sleep by affecting the production of neurotransmitters like serotonin and GABA, which help regulate mood and sleep. Eating a fiber-rich diet, incorporating fermented foods, and even taking probiotics can help support a healthy microbiome and, in turn, improve sleep quality.

What about your hormones?

Hormones play a central role in regulating sleep. Melatonin, for example, is the hormone that tells your body when to go to sleep, while the stress hormone cortisol helps you stay awake. An imbalance in these hormones can lead to insomnia, fatigue, or waking up in the middle of the night. Estrogen and progesterone also play a significant role, particularly in women. Fluctuations during the menstrual cycle or menopause can lead to sleep disturbances. Supporting hormonal health with balanced nutrition, stress management, and targeted supplements can go a long way in improving your sleep.

How does light influence sleep patterns?

Our body has a built in 24 hour cycle - called the circadian rhythm -  that regulates sleep, wakefulness, hunger, and alertness. When the sun rises, this signals to our body to wake up, boosting cortisol to promote alertness. As night falls, darkness triggers the release of melatonin, which calms the nervous system by suppressing excitatory neurotransmitters like glutamate and lowering stress hormones. This natural cycle helps the body wind down and transition into restful sleep and is key for supporting deep, restorative sleep, balanced hormones, and optimal brain function.

Let’s talk about stress. How does it impact sleep, and what’s one tool our community can add to their bedtime routine to reduce stress and achieve deeper sleep?

Stress is one of the biggest sleep disruptors. When we’re stressed, our body releases cortisol, the "stress hormone," which makes us alert and on edge. This is the opposite of what you want when trying to wind down at night. Chronic stress keeps you in a constant state of alertness, making it tough to fall asleep and stay asleep.

One of the best ways to reduce stress before bed and improve your sleep quality is through mindfulness practices. A simple yet powerful exercise I share is deep breathing combined with progressive muscle relaxation. 

Here’s a quick, practical exercise you can try tonight before bed:

1. Find a comfortable position: Lie down on your back, close your eyes, and take a few slow, deep breaths to start. Inhale through your nose, letting your belly rise, and then exhale slowly through your mouth.

2. Progressive muscle relaxation: Starting with your feet, tighten the muscles in your toes and feet for a count of five, then release. Slowly move up your body—tighten and release the muscles in your calves, thighs, abdomen, hands, arms, and finally your shoulders, neck, and face. This technique helps you become more aware of where you’re holding tension in your body and allows you to consciously let it go.

3. Deep breathing to relax: After you’ve worked your way through the muscle relaxation, focus solely on your breath. Inhale for a count of four, hold for a count of four, then exhale for a count of six. This deep breathing pattern helps activate the relaxation response, making it easier to transition into a peaceful sleep.

This technique doesn't just improve your ability to fall asleep; it helps you stay asleep by calming the body’s natural stress responses. 

What are some practical behavioral, nutritional, and supplement strategies our community can incorporate to support these internal processes and optimize sleep quality?

Behavioural and Lifestyle Modifications:

• Creating a sleep-friendly routine and environment.

• Set consistent sleep and wake times.

• Align your circadian rhythm by getting daily sunlight exposure and minimizing blue light at night by limiting screen time.

• Design a calming sleep environment with a dark, quiet, and cool room, free from clutter.

Nutritional Modifications:

• Consume magnesium-rich foods including leafy greens, nuts, and seeds to calm the nervous system.

• Avoid eating large meals at night so your body doesn’t spend energy digesting instead of fully resting.

• Avoid high-sugar or highly processed foods that can lead to fluctuations in blood sugar.

• Incorporate herbal teas into your nighttime routine like chamomile or valerian root to promote calmness and a sense of relaxation.

Supplements and Herbs:

• Magnesium is a well-researched supplement known for encouraging relaxation and balancing the nervous system. It plays a key role in over 300 enzymatic reactions in the body including those that regulate muscle relaxation, nerve function, and the production of melatonin. A deficiency in magnesium can contribute to restless legs, muscle cramps, and poor sleep quality. Incorporate topical magnesium or ingestible into your nighttime routine.

• Valerian root and L-theanine can help the body relax and fall into a deeper sleep. Use thoughtfully with professional guidance.

What functional labs would you recommend for individuals who are still struggling with sleep issues?

Various health conditions like anxiety, depression, sleep apnea, and chronic pain can significantly impact sleep. Hormonal imbalances, such as those seen with thyroid disorders or menopause, can also disrupt sleep. Additionally, conditions like restless leg syndrome and GERD (gastroesophageal reflux disease) may cause discomfort or awakenings in the night.

Functional medicine offers a comprehensive approach to uncovering the root causes of sleep issues. This includes laboratory testing, sleep diaries, and symptom assessment to identify imbalances and factors affecting your sleep quality. 

These tests can identify imbalances in hormones, blood sugar levels, and other factors that influence sleep:

• Cortisol to assess if stress is affecting your sleep patterns.

• Thyroid function to rule out hypothyroidism, which can cause fatigue and interfere with sleep, or hyperthyroidism which can contribute to sleep issues.

• Blood sugar to check for insulin resistance, a common contributor to sleep disturbances.

• Vitamin D and magnesium levels, as deficiencies in these nutrients can lead to poor sleep quality.

• Gut microbiome testing, to see if imbalances in your gut health are affecting your sleep.

In addition to laboratory tests, sleep diaries can offer invaluable insights into how much and how well you are sleeping. Tracking the time it takes to fall asleep, how often you wake up during the night, and how rested you feel in the morning can reveal patterns and triggers that impact your rest.

Biometric data, like heart rate variability, respiratory rate, and oxygen saturation, can also provide valuable information about sleep quality. Wearable devices can measure these metrics, allowing you to gain a deeper understanding of your sleep stages. 

By taking a functional medicine approach, you can work with your healthcare provider to gain the ability to customize your treatment plan, addressing the root causes of your sleep struggles instead of just managing symptoms. 

For more insights, visit Dr. Jennifer Weingerg's website and blog at www.jenniferweinbergmd.com.