Sleep is Essential for Metabolic Health

I'm excited to have my colleague Nika Alexandra as a guest writer for this blog. Nika has been my virtual assistant for the past five years. She's recently certified as a Functional Endocrine Nutritionist and 'Fast Like a Girl' coach and has launched her own practice, Metabolic Vigilante.

Sleep is foundational to both hormonal balance and metabolic health—which is why Nika made it the focus of her certification project. In this guest post, she's sharing evidence-based strategies to help you finally get the restorative sleep your body needs.

Optimizing Sleep Through Circadian Rhythm and Metabolic Support

Your sleep quality isn't just about what happens at night—it begins the moment you wake up. One of the most powerful tools for regulating your circadian rhythm is morning light exposure. Getting sunlight in your eyes, without looking directly at the sun, before 10am allows your brain to register the position of the sun, which sets your 24-hour biological clock in motion. This morning light exposure triggers a cascade of hormonal events, including scheduling the release of melatonin, your sleep hormone, 14-16 hours later. By simply stepping outside first thing in the morning, you're essentially programming your body to feel sleepy at the appropriate time that evening. It's important that you're not wearing sunglasses (and that your glasses don't have blue light blockers) and that you're outdoors—the light frequency behind a window isn't the same and won't have the same circadian-regulating effect. Read about blue light in our last blog here.

When it comes to bedtime, timing matters more than most people realize. The critical window between 10pm and 2am is when your body releases the majority of its growth hormone—a key hormone for repair, recovery, building muscle, burning fat and metabolic health. This release happens regardless of whether you're a night owl or early bird, making it crucial to be asleep during these hours whenever possible.

Once the sun goes down, avoid bright lights and overhead lighting. Try to replicate the light from a campfire—use low amber lights and avoid bright screens. This signals to your body that it's time to wind down and prepare for sleep. Just as morning light sets your rhythm, so is evening light management equally crucial.

To support this natural rhythm, avoid eating 3-4 hours before bed. Late-night meals trigger insulin release, which directly interferes with melatonin production and can sabotage your sleep quality even if you manage to fall asleep. Drinking alcohol also disturbs your sleep, as it's a toxin and your body will be working to eliminate it rather than resting.

Your eating schedule throughout the day also plays a significant role in nighttime rest. Start with a substantial break-fast rich in protein and fat—think eggs with avocado, Greek yogurt with nuts, or a protein-packed smoothie with nut butter. Follow this with a moderate lunch, then taper down as the day progresses. If you experience hunger or low blood sugar at night, reach for a "fat bomb" instead of carb-heavy snacks. Good options include a tablespoon of almond butter, a few macadamia nuts, a small piece of cheese, olives, or even a teaspoon of coconut oil. These high-fat, low-carb options stabilize blood sugar without spiking insulin, allowing your body to maintain its natural sleep hormones.

Want more insights from Nika? Subscribe to her wellness articles at https://www.metabolicvigilante.com/articles, where she shares evidence-based protocols and challenges conventional health advice on metabolic health.

Struggling to shut off your brain at night? An evening cortisol manager supplement can help lower the stress hormones, keeping you wired past bedtime. Stay tuned for my next blog, where I'll break down the best sleep aid supplements for different sleep issues. Shop through my Fullscript dispensary to save 10% and get free shipping on orders over $50.

Here's to your best night's sleep... Dr Linda

FUN FACT

You actually burn about 50 calories per hour while sleeping (around 400 calories in 8 hours)—roughly the same as watching TV, but with infinitely better metabolic benefits.

Dr. Linda Berry Healing Arts Chiropractic Nutrition Trauma Healing

Please note: This information is for educational purposes only and is not intended as a substitute for medical care. Always consult with your healthcare provider for advice before you begin taking new supplements. You are responsible for all of the health choices you make