Institute of Nutritional Endocrinology (INE): Body Freedom Foundations – Pillar 2: Rest and Relaxation – Getting a Good Night’s Sleep for Optimal Health, Vitality, and Longevity
Body Freedom Foundations
Pillar 2: Rest and Relaxation
Getting a Good Night’s Sleep for Optimal Health,
Vitality, and Longevity
1 | Check as complete if you've reviewed and worked through this resource. |
Watch Instructional Video for Ideas on How to Coach Clients on Sleep
Downloads: Video (Mp4) | Audio (Mp3) | Slides: Full | Slides: Printer-Friendly | Transcript
WARNING: The above audio/video files may be large and may take a long time to download.
Action Steps to Offer Your Clients
#1: Have them observe and track their current sleep routine.
To begin, it may be helpful just to be aware of what their patterns are. Simply allow observation of “what is” to be their focus.
For 3 – 7 days, pay attention to sleep patterns:
- Is bedtime consistently the same from night to night?
- Do they wake up frequently during the night?
- How easily do they fall asleep?
- How do they feel when they wake up in the morning?
- Do they remember their dreams?
- Do they need naps throughout the day?
#2: Evaluate their sleep habits.
Sleep Assessment: Once they have a sense of their typical sleep patterns, have them complete the sleep assessment to determine how effective their sleeping habits are. They may need a calculator handy to tabulate their score at the end.
In this assessment, the higher the score, the more effective their sleeping habits are. If their score is in the lowest category, their ability to recharge and repair their health may be impaired. Encourage them to practice the sleep-enhancing protocols you’ll find throughout the sleep pillar.
#3: Encourage them to get to sleep no later than 11:00 pm.
While 11:00 p.m. is a good starting point, being in bed by 10:00 p.m. is even better. If they’re used to staying up much later in the night, start by moving their bedtime back by 15 minutes each day or two.
Studies show time spent sleeping before 11 p.m. is especially helpful and time awake after 1:00 a.m. is especially harmful when it comes to insulin resistance. Getting to bed by 11:00 p.m., or even better, by 10:00 p.m., results in a larger peak of growth hormone within an hour of falling asleep.
Growth hormone helps burn fat and build lean muscle tissue as well as optimizing repair and detoxification. Leptin also goes to work burning fat and storing lean muscle during the night. Balanced leptin is important for keeping the cravings away.
#4: Encourage them to get at least 7 – 8 hours (or more) of sleep each night.
Studies show that 9 hours of sleep per night might be best when it comes to blood glucose regulation and reducing belly fat. By slowly moving their bedtime earlier, and by keeping their “getting up” time the same, they’ll easily increase the number of hours they sleep.
Even if they can’t fall or stay asleep, encourage them to stay in bed and think pleasant thoughts to get the most restful sleep. The meditative state of reclining with their eyes closed is very healing.
#5: Encourage them to stop eating at least 3 hours before bedtime.
Instruct them to quit eating 3 hours before bedtime to optimize growth hormone and promote fat burning while they sleep. Having their digestion “turned off” before bed will enhance their body’s ability to heal, repair, detoxify, and refresh them for the day ahead.
It’s okay to extend the time between their last meal and bedtime gradually. Start with moving it back 15 minutes at a time.
