Is Sleep Killing My Mojo?


Do you remember what is was like to sleep eight uninterrupted hours at night without waking up to pee, listen to your partner snore, or having your kids come to your bed? Are you a person that just simply can’t fall asleep because your mind is going a million miles an hour? Unfortunately, there are very few patients that walk into my clinic that don’t complain about some type of sleep disorder or just simply don’t get enough sleep. If you do get plenty of quality sleep, you are in the minority these days and should thank your lucky stars!

Without getting proper sleep you set yourself up for surface symptoms like poor memory, hormone imbalance, weight gain, fatigue, and stress…just to name a few. The long-term effects turn into obesity, diabetes, heart disease, and even cancer. When you sleep at night you need to go down into REM (Rapid Eye Movement) sleep, the deepest part of your sleep cycle. This should be happening every 70-90 minutes. You secrete 50% of your growth hormone during your 3rd and 4th stages of REM.

Why should you care about REM sleep?
Growth hormones effects:

  • Increases calcium retention, and strengthens and increases the mineralization of bone (osteoporosis support).
  • Increases muscle mass.
  • Promotes lipolysis- the breakdown of fat.
  • Increases the utilization of protein for tissue repair.
  • Stimulates the growth of all internal organs including the brain tissue itself.
  • Plays a role in homeostasis.
  • Promotes gluconeogenesis in the liver-which promotes healthy blood sugar levels.
  • Contributes to the maintenance and function of the pancreas, which helps combat diabetes.
  • Stimulates the immune system. Not only does this mean that you will have a lesser chance of colds and flu, but a lesser chance of cancer due to the immune system being strong enough to fight cancer cells!


  1. Go to bed at the approximate time every night and wake up at a similar time every morning. Your body needs to get into a rhythm.
  2. Sleep 7-9 hours per night.
  3. Shut your TV or computer off at least 30 minutes before you go to bed.
  4. Have a cup or two of organic chamomile tea at night about an hour before bed.
  5. Supplements- Valerian root, 5-HTP, Magnesium, Theanine, and Melatonin.
  6. Don’t exercise before you go to bed. Do some relaxing yoga instead if you crave movement.
  7. Use Peace and Calming essential oil from YOUNG LIVING on your chest and shoulders before bed.
  8. Reassess your bed! Is it time for a new one? I love my Tempurpedic.
  9. Read a positive and motivating book, do your deep breathing exercise, or meditate before bed.
  10. If all else fails, unplug every piece of electronic equipment in your room. Sometimes the EMF (electromagnetic field) from the equipment will cause a problem with sleep.
  11. Invest in earplugs if you have a noisy sleeping partner (this saved me!).

Health and Happiness, Dr. Sarah