Fire Cider: A Powerful Tonic for Health and Wellness

by Dr. Arreola October 10, 2023

The Health Benefits of Fire Cider

Fire cider is a potent herbal tonic that has gained popularity in recent years for its numerous health benefits. This invigorating blend of herbs and spices is not only delicious but also packed with immune-boosting and anti-inflammatory properties.

One of the main ingredients in fire cider is apple cider vinegar, which is known for its ability to support digestion and promote a healthy gut. The addition of garlic, ginger, and horseradish provides powerful antimicrobial and anti-inflammatory effects, making fire cider an excellent natural remedy for colds, flu, and respiratory infections.

Fire cider also contains onions, which are rich in antioxidants and can help reduce inflammation in the body. The inclusion of hot peppers, such as jalapenos or cayenne, adds a spicy kick and helps to clear congestion, stimulate circulation, and boost metabolism.

Drinking fire cider regularly can help strengthen the immune system, improve digestion, and promote overall wellness. It is a fantastic natural remedy to incorporate into your daily routine, especially during the colder months when cold and flu season is at its peak.

The History of Fire Cider

The origins of fire cider can be traced back to traditional folk medicine practices. This invigorating tonic has its roots in the United States, particularly in New England, where it was used as a remedy for various ailments.

Fire cider was popularized by herbalist Rosemary Gladstar in the 1970s. She developed her own recipe and began teaching others about the benefits of this herbal tonic. Since then, fire cider has gained a dedicated following and has become a staple in many households.

Over the years, fire cider has evolved, with individuals adding their own twist to the recipe. However, the core ingredients of apple cider vinegar, garlic, ginger, horseradish, onions, and hot peppers remain consistent.

How to Make Fire Cider

Making fire cider at home is a simple and rewarding process. Here’s a basic recipe to get you started:

1 cup of organic apple cider vinegar
1/4 cup of freshly grated ginger
1/4 cup of freshly grated horseradish
1/2 cup of chopped onions
4 cloves of garlic, crushed
2-3 fresh jalapenos or cayenne peppers, chopped
1 tablespoon of raw honey (optional – DO NOT USE UNTIL 4 WEEKS HAVE PASSED)

Combine all the ingredients (except honey) in a glass jar and seal it tightly. Allow the mixture to infuse for about four to six weeks, shaking the jar daily to ensure proper blending of flavors.

After the infusion period, strain the liquid using a fine-mesh sieve or cheesecloth, discarding the solids. Transfer the fire cider into a clean glass bottle, mix in the honey, and store it in a cool, dark place. It can be consumed straight or added to salad dressings, marinades, or even used as a natural remedy by taking a tablespoon daily.

Remember, fire cider is a potent tonic, so it’s important to start with small doses and gradually increase as your body becomes accustomed to it. If you are experiencing inflammation of the throat or esophagus, fire cider can be very irritating and is not recommended to consume – proceed with caution.

Try it out

Fire cider is a powerful herbal tonic that offers a wide range of health benefits. From boosting the immune system to aiding digestion, this invigorating blend of herbs and spices is a must-have in your wellness routine. Try making your own fire cider at home and experience the natural healing properties of this ancient remedy.

How to Reduce Inflammation, Naturally!

by Dr. Arreola April 2, 2022

This term is constantly being tossed around and last week, a patient asked me “what does it actually mean when you or another doctor says I have inflammation?“. I then did a poll on my Instagram stories to see how many others weren’t quite sure what this mean and turns out, a lot of people know it’s not good, but not much past that. So let’s talk about it!

What is Inflammation anyways?

At its core, inflammation is actually a defense mechanism your body has created in order to protect itself. Physically, this presents as a portion of your body becoming hot, red, swollen, and sometimes painful in response to an injury or infection.

Because it is a defense mechanism, it is not always considered a bad thing. The most common inflammatory response that has gotten a bad rap, is getting a fever.

A fever happens when your body has detected an invader (usually a virus or bacteria) and increases the temperature systemically (meaning all over your body) in an attempt to kill it off. In this case, a fever can be a good thing because once your body reaches a certain temperature, the pathogen should have been exterminated, the fever should “break” and your body should start to cool down naturally (i.e., sweating).

The point I am trying to make is that inflammation that occurs acutely (meaning for a short period of time) can actually be beneficial for us because the purpose is to defend our body from an invader. It’s when inflammation turns chronic that it can become concerning.

How does acute inflammation turn chronic?

Acute inflammation can turn chronic when it doesn’t “turn off” when it should. This can be due to a variety of reasons:

Your body is having difficulty getting rid of the invader (bacteria, virus, parasite, chemical toxin, etc…)
Your body has mistaken its own tissues and organs as foreign and is attacking itself (occurs in autoimmune disease)
You have slowly been increasing your levels of inflammation by regularly eating pro-inflammatory foods (such as highly refined carbohydrates and sugar) or participating in activities that ↑ inflammation (smoking cigarettes)

How is chronic inflammation measured?

Acute inflammation is easily seen /measured because the combination of redness, heat, and pain is difficult to ignore.
- Think of falling off your bike as a kid and scraping your knee on the asphalt. Your knee would turn red and hot and begin to swell which caused it to ache. It was clear that the inflammatory process had started, but chronic inflammation isn’t always as easy to see.
Chronic inflammation is not always easy to identify. Although there are symptoms associated, they are often vague and not easily linked to inflammation. Because of this, certain lab values are responsible for measuring inflammation. These include:
- C- Reactive Protein (CRP)
- Erythrocyte Sedimentation Rate (ESR)
- Plasma viscosity (PV)

What are the signs of chronic inflammation?

As I mentioned before, the signs and symptoms associated with chronic inflammation are not always easy to identify. Unlike falling off a bike and scraping your knee, there is no redness, pain, and heat alerting you to the problem. Chronic inflammation is often more widespread across the body and that is why the symptoms can seem so “vague”. Some of the most common symptoms of chronic inflammation include:

brain fog
gut health issues (IBS, loose stools, undigested food in stool, skinny pencil-like stools)
chronic fatigue
unexplained joint pain
& many more…

How can I reduce my levels of inflammation, naturally?

So at this point, you may feel like maybe you do have some inflammation going on but are unsure how to tackle it. Here are my 3 top recommendations for reducing systemic inflammation:

EAT AN ANTI-INFLAMMATORY DIET – What’s an anti-inflammatory diet? One that is high in nutrient-dense foods like vegetables, fruits, beans, and protein (plant-based when possible) while being low in inflammatory foods such as ultra-refined grains, added sugar, highly-refined oils, and so on.
DITCH THE CIGARETTES AND LIMIT THE ALCOHOL – Cigarette smoking and excessive alcohol intake are the best ways to skyrocket your body’s levels of inflammation. Seeking counseling to quit smoking and limiting your alcohol intake to 2-3 glasses of red wine per week can substantially reduce your inflammation levels.
ADDRESS YOUR STRESS – This is the most underused and underrated action to fighting inflammation. Psychological stress has been proven to PROMOTE inflammatory pathways in the body. So, if you suffer from chronic stress and are not actively incorportaing stress-reducing techniques, take this as a sign to get started! Here’s an awesome article on some ways to start.

𝐏𝐑𝐎 𝐓𝐈𝐏: Take charge of your health now, while it’s an option to optimize your life. Don’t wait until it’s a means of survival.

I hope this was helpful to you. If you want more personalized guidance on improving your health, I’d love to work with you. If you are interested, you are welcome to book an appointment with me when you’re ready!

Wishing you health & happiness always,

9 Natural Solutions to Seasonal Allergies

by Dr. Arreola March 23, 2022

Ahh, we’ve finally made it out of winter and into 🌸SPRING🌸! This means we can prepare for April showers ☔️ that will bring May flowers 🌷…and the dreaded seasonal allergies that come along with that 😮‍💨.

Do you suffer from seasonal allergies? If so, you’re not alone. Millions of people do and although the weather is nicer during this time of year, many people actually avoid going outdoors in hopes to avoid the incessant sneezing, itchy eyes, and runny noses. Especially because in order to do so comfortably, they feel like they have to be popping anti-allergy medications around the clock 🔄! And I don’t want that for you. You should be able to freely explore the outdoors now that the sun is shining ☀️ for just a little bit longer these days. So today I thought would be the perfect day to share with you these:

9 Natural Solutions to Seasonal Allergies

First, let’s talk about what the deal is with seasonal allergies:

When a person has seasonal allergies, this means that their body has determined something in their environment (pollen, pet dander, dust) is an “invader” and works to try to protect itself. It does this by releasing histamines, which then cause those pesky allergy symptoms we’re so familiar with to flare up.

Typically people deal with these symptoms by taking an antihistamine medication such as Claritin, Allegra, Zyrtec, etc…which is fine, sometimes you just have to do what needs to be done to get through the day. However, some people experience the side effects of these medications (blurry vision, dry mouth, drowsiness, anxiety, irritability, etc..) and are looking for more natural alternatives.

So today I will discuss some of my favorite supplements and herbal options that help to combat seasonal allergies naturally, as well as a few other things you can try at home to set you up for a successful sneeze-free spring. Let’s get started!

GO HERBAL

1. NETTLE LEAF 🌿

This herb, also known as 𝑼𝒓𝒕𝒊𝒄𝒂 𝒅𝒊𝒐𝒄𝒊𝒂, has quite a bit of research showing its effect on allergy symptoms. Bioactive compounds in Nettles have been shown to block histamine receptors, just like the popular allergy medications I mentioned above, but without the side effects! Additionally, this herb has been found to inhibit the inflammatory pathways that are responsible for those annoying allergic symptoms. Take a Nettle leaf supplement or drinking a nettle infusion (tea) works best! Studies show that 300mg 2-3x daily in capsule form or 3-6 cups of tea daily is the most effective. Click here for instructions on how to make a nettle infusion.

2. GREEN TEA 🌿

Green tea (aka Camellia sinensis) contains methylated-EGCG which is a potent antioxidant and works by blocking histamine production and IgE receptors (receptors involved in the allergic response). Consuming 2-3 cups per day is safe and beneficial, but be aware of the caffeine content and try to drink earlier in the day so your sleep is not affected.

3. BUTTERBUR 🌿

Butterbur (Petasites hybridus) is an anti-inflammatory herb that has been shown to reduce/block leukotrienes and histamines, which effectively reduces allergy symptoms. Some studies have even compared its efficacy to cetrizine(Zyrtec) and butterbur showed similar results in effectiveness but without the side effects associated with the cetrizine.

TAKE SUPPORTIVE NUTRIENTS

1. QUERCITIN

This is probably one of the most well-studied nutrients for seasonal allergies. Quercetin is a flavonoid found in many plants and is a potent antioxidant. To get technical, it is actually known in medical terms as a mast-cell stabilizer and antihistamine. Its effects have been shown to decrease your runny nose, itchy watery eyes, and congestion, therefore making it an excellent natural alternative for treating seasonal allergies.

2. BROMELAIN

Bromelain is an enzyme most commonly found in pineapples! Studies have shown that bromelain has the ability to reduce inflammation and reduces the nasal swelling and congestion associated with allergies. Also, when taken with quercitin it increases the effectiveness. Clinically, I have seen that ~ 500mg 3x/day shows beneficial effects on allergy symptoms. Eating lots of pineapple doesn’t hurt either! (unless you are allergic, then for obvious reasons, please do not eat lots of pineapple or take a bromelain supplement)

3. VITAMIN C

Vitamin C is a powerhouse and literally does everything, so it’s no surprise that it is ESSENTIAL in reducing allergy symptoms. It’s a mega-antioxidant, protecting your cells from damage and reducing the reaction of your body to environmental triggers. Dosing depends on the severity of your allergies, but higher doses (2,000mg daily and up) are typically needed for beneficial effects. For this reason, many people actually choose to get vitamin C intravenously at their local IV nutrient lounges. Don’t forget food sources of Vitamin C as well! Found in citrus, leafy greens, broccoli and kiwi.

CLEAR IT ALL OUT

1. NASAL IRRIGATION

Nasal irrigation is the practice of using a saline (saltwater) solution to gently rinse out the nasal passages. This helps to clear out any allergens that may get trapped in the mucus of your nasal passages. You can do this in a few different ways, the most popular being using a neti pot, which can be purchased at most any store that has a pharmacy section or online. IMPORTANT: ONLY use distilled, bottled, or previously-boiled water when doing nasal irrigation and clean/dry between uses.

2. AIR OUT YOUR HOME

In the spring, many people keep their windows closed to avoid pollen from entering their homes. Although I understand this reasoning, I find it important to air out your home at least once per week. Stagnant indoor air has many allergens from our skin, pet dander, and dust that can worsen allergies. So opening up your windows and letting the air flow through for ~ 30 minutes to an hour, weekly will be beneficial to you.

3. USE AN AIR PURIFIER

If your home is prone to allergen-build-up (such as, if you have a pet or wear your shoes indoors) then consider investing in an air purifier with a HEPA (high-efficiency particulate) filter to help you remove allergens and irritants regularly. You might also consider buying certain houseplants that naturally clean the air such as bamboo palm, peace lily, and English ivy plants.

That’s all, folks!

I hope you learned something new reading about my 9 natural solutions to seasonal allergies. If you struggle with allergies, I encourage you to give one (or all) of these solutions a try and let me know how they work for you. Also, if you are interested in purchasing any of the herbal products or supplements I mentioned above from a quality company, please click here to access my dispensary.

If you want more personalized guidance on improving your health, I’d love to work with you one-on-one. If interested, please book an appointment with me when it feels right for you.

Wishing you health & happiness always,

Everything you need to know about CHOLESTEROL

by Dr. Arreola March 16, 2022

I want to start by reminding my readers that not all cholesterol is bad. Did you know that certain forms of cholesterol are necessary for your body to properly build certain cells, vitamins, and hormones?! Yup, it’s true. So let’s start from the beginning and talk about what cholesterol is, the different types, which are good and bad, where we want our levels, and so on. Ready? Let’s go!

What is cholesterol, anyway?

Cholesterol is a waxy substance made of lipids (fat molecules), it is made in your liver and travels through your bloodstream to go where it’s needed. In addition to what’s made in your liver, you can also get cholesterol from your diet, particularly from animal products such as meat and dairy as well as processed plant oils such as palm and coconut oils. And since your body already synthesizes its own cholesterol, getting too much from your diet can negatively impact your health. If a food is high in saturated fats, it is safe to assume that if consumed regularly, it can increase your cholesterol levels.

What exactly does cholesterol do?

Think of cholesterol as a “building block”. In the right circumstances, cholesterol is used to build up the walls/membranes of cells in your body, creating a protective barrier from outside pathogens. Additionally, cholesterol is also a key ingredient in the production of fat-soluble vitamins and hormones. This is one of the reasons why women who do not consume enough fat, can “skip” their menstrual periods, as there is not enough cholesterol to build the necessary hormones required for menstruation (psst…I know it may seem like skipping your period sounds nice, but it is not something I would ever recommend someone intentionally try to do, as this can wreak havoc on the hormonal pathways in your body leading to a domino effect of health issues).

Ok, so far it sounds like I need cholesterol, why does everyone say it’s bad?

As mentioned earlier, cholesterol is not inherently bad. There are different types of cholesterol, both good and bad. As you may assume, you want higher levels of good cholesterol and lower levels of bad cholesterol. If your levels of bad cholesterol get too high then it can begin to build upon the walls of your arteries. Remember how I mentioned it is a waxy-like substance? Well, once the waxy cholesterol gets in contact with other fats, like triglycerides, it can begin to build on the walls of your blood vessels. On the blood vessel walls, it can harden which then narrows your blood vessel and makes it less flexible – this is known as atherosclerosis. Atherosclerosis is associated with serious health concerns, including hypertension (high blood pressure) and an increased risk for stroke and heart attack (this is because if a piece of this hardened plaque breaks off, travels through the bloodstream, and then gets lodged in a smaller vessel like the ones found in your heart and brain, it can block blood flow completely). This doesn’t occur right away but over a long period of time (months to years, depending on the situation).

What are the different types of cholesterol?

So , if you were to look at a lab report from your doctor that was checking your lipid levels, these are the letters you would see:

HDL – Good – Stands for high-density lipoprotein. This type can actually “pick up” excess bad cholesterol in the bloodstream and take it back to the liver to be broken down and removed from the body.
LDL – Bad – Stands for low-density lipoprotein. This type can build up on arterial walls and block blood flow.
VLDL – Bad – Stands for very-low-density lipoprotein. This can also build up on arterial walls but is more difficult to measure, so it is often estimated by triglyceride levels in the body.
Total cholesterol = HDL + LDL
Triglycerides = not a form of cholesterol but are commonly seen on these lab reports since it is the most common fat molecule we have in our body. When combined with LDL and VLDL, it can also build up on arterial walls.

What do these letters actually mean? Well, these are actually the lipoproteins that cholesterol binds to in order to travel through the bloodstream. The higher the density, like in HDL, the more protective it is. The lower the density, like in LDL and VLDL, the more harm it can cause.

What should my levels be?

By now you are probably wondering how much of each type of cholesterol is considered safe. So here are the numbers:

HDL : > 50 mg/dL for women OR > 40 mg/dL for men ; >60 mg/dL is when you start seeing more heart-protective effects
LDL : < 100 mg/dL
Total cholesterol (HDL + LDL): < 200 mg/dL
Triglycerides : <150 mg/dL

If my levels aren’t ideal, what can I do?

If your cholesterol levels aren’t where you’d like them to be. There are a number of things you can do to make this right to avoid being put on the cholesterol-lowering medication your primary care doctor will likely suggest. (Side note : I personally do not recommend my patients take cholesterol-lowering medication unless all other options have been exhausted and their levels are DANGEROUSLY high. Even then, I only recommend it for a short period of time until we can get the numbers under control. This is due to the numerous serious side effects these medications are associated with). So here is what I do recommend:

DO NOT USE TOBACCO PRODUCTS.
- Smoking tobacco damages your blood vessels and speeds up the process of cholesterol building on arterial walls. This increases your risk for cardiovascular disease, significantly.
LIMIT FOODS THAT ARE HIGH IN SATURATED FAT.
- Foods that are known to have high levels of saturated fat include: processed foods (almost anything that’s wrapped in plastic), pre-packaged baked goods, fatty cuts of animal protein, dairy, palm oil, and coconut oil. As mentioned earlier, when consumed regularly, these foods can increase your bad cholesterol levels.
INCREASE YOUR DIETARY FIBER INTAKE.
- Fiber binds excess saturated fat and helps to remove it from your body. Just remember, if you increase your fiber you have to increase your water intake, or going to the bathroom will not be a fun experience. Some foods I recommend include: beans, nuts, oatmeal, and berries.
MOVE YOUR BODY, DAILY.
- Regular movement helps to facilitate elimination pathways in the body. Also, there are many studies that show how regular exercise can actually help increase your levels of HDL and lower levels of LDL. (Here is one meta-analysis if you’re interested)
MANAGE YOUR DIABETES.
- Having diabetes has been shown to lower levels of HDL (the good stuff) and raise levels of LDL (the bad stuff). Making sure that your diabetes is well managed or working with a doctor to help reverse your diabetes is extremely helpful in cases of high cholesterol.
GET YOUR CHOLESTEROL LEVELS TESTED REGULARLY.
- One of the best ways to tackle your cholesterol is through prevention. Getting your cholesterol levels checked annually can help your doctor identify trends and warn you before things get too out of control.

𝐏𝐑𝐎 𝐓𝐈𝐏: Swapping out your animal protein (like chicken or beef) with fatty fish like salmon, just twice per week, can help improve your cholesterol levels and reduce inflammation in the body.

Well there you have it, everything I believe you should know about cholesterol. I hope this was helpful to you! If you want more personalized guidance on improving your health, I’d love to work with you. If interested, please book an appointment with me when you’re ready!

Wishing you health & happiness always,

person with bunch medication pills on hand

Fat vs. Water-Soluble Vitamins

by Dr. Arreola January 12, 2022

There are 13 vitamins known to be essential for the human body: Vitamins A,D,E,K,C and 8 B vitamins!

Each vitamin has a different function but they are equally important! Some of them help you fight infections 🦠 by arming up your immune system, others keep your nerves healthy and some are responsible for clotting your blood so if you get a cut🩸you don’t continue to bleed forever! Needless to say, we need these vitamins to keep our bodies functioning optimally.

FAT SOLUBLE VITAMINS (A,D,E,K)

Fat soluble vitamins dissolve in fat.

So for optimal absorption, it’s best to take these with a fat source like avocado🥑 if you’re taking it in a capsule form or you can take it in a carrier oil. These types of vitamins often are available in “drops” for this reason. However, it’s important to note that because these vitamins are fat soluble, they are also 𝘀𝘁𝗼𝗿𝗲𝗱 𝗶𝗻 𝗼𝘂𝗿 𝗯𝗼𝗱𝘆 𝗳𝗮𝘁 when taken in excess. Your body doesn’t like to waste anything so if you give it a little extra, it’ll save it for later. Now, this can cause problems if you are self-prescribing high-doses of vitamins A,D,E or K⚠️ ⛔️ . Because we store these in our body, 𝗶𝘁’𝘀 MUCH 𝗲𝗮𝘀𝗶𝗲𝗿 𝘁𝗼 𝗿𝗲𝗮𝗰𝗵 𝘁𝗼𝘅𝗶𝗰 𝗹𝗲𝘃𝗲𝗹𝘀 than if we were taking water soluble vitamins, so always make sure to talk to your doctor about which vitamins you should be taking, how much and for how long. 👩🏻‍⚕️ ✍️

*𝒋𝒖𝒔𝒕 𝒂 𝒓𝒆𝒎𝒊𝒏𝒅𝒆𝒓 𝒕𝒉𝒂𝒕 Naturopathic Doctors 𝒂𝒓𝒆 𝒕𝒓𝒂𝒊𝒏𝒆𝒅 𝒊𝒏 𝒑𝒓𝒆𝒔𝒄𝒓𝒊𝒃𝒊𝒏𝒈 𝒉𝒊𝒈𝒉𝒆𝒓, 𝒕𝒉𝒆𝒓𝒂𝒑𝒆𝒖𝒕𝒊𝒄 𝒅𝒐𝒔𝒆𝒔 𝒊𝒏 𝒏𝒖𝒕𝒓𝒂𝒄𝒆𝒖𝒕𝒊𝒄𝒂𝒍𝒔 𝒘𝒉𝒆𝒓𝒆𝒂𝒔 𝒎𝒐𝒔𝒕 𝒐𝒕𝒉𝒆𝒓 𝒅𝒐𝒄𝒕𝒐𝒓𝒔 𝒂𝒓𝒆 𝒏𝒐𝒕🤫*

Nutraceutical = vitamin or supplement that is NOT a pharmaceutical drug

WATER SOLUBLE VITAMINS ( B + C)

Water soluble vitamins dissolve in water! 💦

This means that if we take too much, 𝘆𝗼𝘂𝗿 𝗯𝗼𝗱𝘆 𝗰𝗮𝗻𝗻𝗼𝘁 𝘀𝘁𝗼𝗿𝗲 𝗶𝘁 𝗳𝗼𝗿 𝗹𝗮𝘁𝗲𝗿 𝗯𝗲𝗰𝗮𝘂𝘀𝗲 𝗶𝘁 𝘄𝗶𝗹𝗹 𝗷𝘂𝘀𝘁 𝗱𝗶𝘀𝘀𝗼𝗹𝘃𝗲. In this case, your body takes what it needs and sends the rest to the kidneys to be filtered out in your urine. How much you need varies from person to person and by situation. Maybe you’re feeling sick 🤒 and are needing a little extra? If so, it’s best to 𝙩𝙖𝙠𝙚 𝙩𝙝𝙚𝙨𝙚 𝙞𝙣 𝙙𝙞𝙫𝙞𝙙𝙚𝙙 𝙙𝙤𝙨𝙚𝙨 𝙩𝙝𝙧𝙤𝙪𝙜𝙝𝙤𝙪𝙩 𝙩𝙝𝙚 𝙙𝙖𝙮 so you can supply your body as needed. Otherwise, if you take one very large dose per day, then you will likely just be making expensive pee.

I hope you found this post helpful, I try to keep it short and sweet so it doesn’t get too overwhelming but please feel free to leave a comment below if you have any questions for me!

– 𝒟𝓇. 𝒜𝓇𝓇𝑒𝑜𝓁𝒶

4 Causes of Sleep Problems & How To Fix Them

by Dr. Arreola November 3, 2021

Have you experienced difficulty sleeping lately? Whether it is hard for you to fall asleep or stay asleep, know that you are not alone. Millions of people struggle with getting enough quality sleep. Continue reading to discover some of the most common causes of sleep issues and what you can do to improve them.

1. Drinking caffeine too late in the day

Did you know that caffeine, whether it be in coffee, sodas, caffeinated teas, etc…, can take up to 10 hrs to leave your body? Drinking sources of caffeine too late in the day may be the reason you are having trouble falling or staying asleep. Now, this is not across the board, since everyone metabolizes caffeine differently. There are even certain genetic SNP’s that make you more likely to metabolize caffeine much faster than others and vice versa. Those who have the “C allele” of this SNP are thought to slow down the metabolization of caffeine, leaving it in their systems much longer than those without this allele.
- SOLUTION: Stop caffeine intake after 12 pm- Now if you love your morning cup of joe, no worries, I am not asking you to give it up. I am, however, recommending that you stop drinking caffeine too late in the day. Since caffeine can take up to 10hrs to leave your body, say you go to be around 10 o’clock at night, noon would be a good time to have that last cup. If for some reason this is not feasible for you, I recommend swapping out the coffee for green tea. Green tea will still provide you with an energy boost, but has less caffeine and therefore will not take as long to clear out.

2. Exposure to blue light at night

So, as much as we all love to “scroll” before bed or fall asleep to our favorite show, the blue light hue that comes from your phone, TV, and laptop screen mimics daylight. Why is this an issue? Well, your brain relies on key signals from the environment, such as light and darkness, to cue the release of certain hormones. So exposing yourself to blue light after sundown can suppress hormones, such as melatonin, that are supposed to help your body wind down and fall asleep with ease. (If this interests you, you can read more about it, here!)
- SOLUTION #1: Avoid screens ~30 minutes -1 hour before bed – Try reading, taking a bath, doing your skincare routine, or listening to relaxing music during this time instead. Dimming the lights in your home in the evening will also help support your body’s natural process to begin laying down.
- SOLUTION #2: Use blue-light blocking glasses after sunset – With so many of us working from home these days, sometimes avoiding screens just isn’t possible. Consider investing in some quality blue-light blocking glasses and using a screen dimmer for your computer/phone. After sunset, your body naturally wants to wind down, so it is important to support this process by limiting exposure to blue light if possible.

3. Sleeping in a room that’s too warm or with too much light

Have you ever noticed that it can be a lot harder to fall asleep during the summer than in the winter? There’s a reason for that. Research shows that warmer temperatures make it much more difficult to fall asleep and stay asleep. Like I mentioned before, our body uses cues from the environment, the temperature being one of them, to determine when it’s time to release melatonin. If it is too warm or too bright, then your body will struggle to release melatonin to help you prepare for sleep.
- SOLUTION: Keep your bedroom dark and cool – The optimal sleep temperature for most is between 66-70F. If you have a thermostat you can try adjusting this in the evenings or even sleeping with the window open can provide enough coolness. If you have light coming into your room from the outside, try either using blackout curtains or sleeping with an eye mask to maximize darkness. Exposure to light suppresses your body’s melatonin production AND promotes the production of cortisol, which is responsible for waking you up in the mornings. So, the darker it is when you go to sleep, and the brighter it is upon waking, the better the regulation of these hormones.

4. Inconsistent sleep schedule

I know for some, going to bed at 3 am one night and 8 pm the next may seem like no big deal, but going to sleep at drastically different times every night can be confusing for your hormones, which in turn, affects your sleep. If there is anything your body thrives on, it’s consistency. Consistency promotes a sense of safety that allows all the normal bodily processes to function optimally. A disruption in routine can be perceived as a threat to safety, which can alter hormone pathways and create a domino effect of “bad news” in the body. More specifically, inconsistent bedtimes affect your body’s “natural clock” which then disrupts appropriate hormone release. This will leave you feeling restless at night and groggy in the morning.
- SOLUTION: Create a consistent bedtime – For some, this is easier said than done, but setting a goal bedtime (based on what time you need to be up) is a great first step. It will take some time to adjust but even going to sleep 15 minutes earlier each night will help make the transition to an earlier bedtime feel seamless. Some research studies show that you get the most “bang for your buck” between the hours of 10 pm and 12 pm, and that falling asleep before 11 pm can even lower your risk for heart disease. So, if you are a night owl that tends to feel groggy in the mornings, consider going to bed a little earlier to see if that helps. Just keep in mind that it may take a few nights for your body to adjust, so don’t give up too quickly.

So there you have it! The most common causes of sleep problems and what you can do to fix them If you have questions for me, please reach out to me via email or on social media, I love to hear from you all.

𝐏𝐑𝐎 𝐓𝐈𝐏: Making changes to your lifestyle habits, like sleep, is sometimes easier said than done and can be overwhelming at first. Take baby steps and don’t get frustrated if things don’t work out perfectly right away, remember, small changes lead to big results.

I hope this was helpful to you. If you want more personalized guidance on improving your health, I’d love to work with you. If interested, you are welcome to book an appointment with me whenever you are ready ☺

Wishing you health & happiness always,

Subscribe to our newsletter

Lorem ipsum dolor sit amet, consectetur adipiscing elit. Proin porttitor nisl nec ex consectetur, quis ornare sem molestie. Sed suscipit sollicitudin nulla tempor congue. Integer sed elementum odio.

Error: Contact form not found.