Lissa Coffey here again, hosting this episode of the Catching Zzz’s podcast! This week, I am joined once again by Emma Ekum, a Marriage and Family Therapist from Los Angeles.

During this episode, we’re diving into how cognitive behavioral therapy (CBT) can help tackle insomnia. 

Emma breaks down the clinical definition of insomnia, the ways CBT for Insomnia (CBT-I) differs from standard CBT, and why CBT-I is often more effective long-term than using sleep medications.

We also explore the importance of sleep hygiene, how changing our routines and beliefs around sleep makes a big difference, and practical strategies for getting your sleep back on track—without resorting to medication. 

Whether you’re struggling with sleep yourself or just want to optimize your nightly routine, this episode is packed with science-backed tips, relatable stories, and simple strategies to help you catch those much-needed Z’s.

You can find more information about Emma and the Better Sleep Council at bettersleep.org. Let’s dive in!

MEET EMMA

Emma Ekum is a licensed Marriage and Family Therapist in Los Angeles, California. She integrates therapeutic techniques with practical sleep strategies to help individuals and couples overcome sleep challenges and improve overall wellbeing. With a focus on holistic and evidence-based approaches, Emma empowers her clients to develop healthier sleep habits and foster emotional balance for restful, restorative nights.

CONNECT WITH EMMA

WEBSITE: https://www.emmaekum.com | INSTAGRAM: @emmaekumtherapy

Nourish Your Body and Embrace Restful Sleep 

Sleep is a combination of biological processes, coordinated by our body’s internal clock. This clock, known as the circadian rhythm, influences when we feel awake and when we need to rest.  

Central to the sleep process are hormones and neurotransmitters, particularly serotonin and melatonin. Serotonin, known as the “feel-good” hormone, not only boosts our mood but also serves as a precursor to melatonin, the hormone that signals to our body it’s time to sleep. Our diet directly influences the production of these vital hormones, making it a key factor in achieving restful sleep.

Key Nutrients for Better Sleep

Melatonin

Melatonin is a hormone that naturally occurs in your body and helps promote sleep by creating a feeling of quiet wakefulness. Most importantly, melatonin can help adjust your circadian rhythm—your sleep-wake cycle—if you experience insomnia, Delayed Sleep Phase Syndrome (DSPS), are jetlagged, or do shift work.

Keep your circadian rhythm in check by snacking on these melatonin-rich foods before bed:

• Tart cherries
• Unsweetened tart cherry juice
• Eggs
• Milk
• Pistachios
• Almonds

Magnesium

Relax your muscles and reduce stress by snacking on foods rich in magnesium before bed. Many foods contain magnesium, including:

• Pumpkin seeds
• Spinach and other leafy greens
• Dark chocolate
• Avacado
• Baked potato with skin
• Kidney beans
• Seeds, nuts, and legumes
• Milk, yogurt, and some other milk products
• Whole grain cereals, oatmeal, and bran flakes
• Bananas

Tryptophan

Tryptophan is an amino acid that is essential to the production of the hormone serotonin. Foods containing tryptophan can make you drowsy, like after a Thanksgiving dinner, and impact your mood. See if you can work the following into a creative bedtime snack:

• Turkey
• Fish
• Eggs
• Nuts

Complex Carbohydrates

Complex carbohydrates can stabilize blood sugar levels. The protein increases the level of tryptophan in the brain, and fats slow the absorption of carbs, so you wake up feeling rested. Pair complex carbs with calcium-rich foods to increase your serotonin, a neurotransmitter that promotes relaxation. 

Check out these complex carb-packed evening snack options:

• Legumes
• Fruit
• Starchy vegetables
• Whole grain bread, rice, and pasta

Delicious and Creative Sleep-Friendly Snacks

Flavor and texture greatly enhance the enjoyment and satisfaction of bedtime snacks. These recipes are just a starting point. Feel free to experiment and create your own sleep-friendly treats.

Almond Cherry Sleep Smoothie

Ingredients:

• 1 cup tart cherry juice 
• 1 banana 
• 1/2 cup almond milk
• 1 tbsp almond butter
• 1/4 tsp vanilla extract
• 1 tsp honey (optional, for sweetness)
• Ice cubes (optional)

Instructions:

• Combine all ingredients in a blender, and blend until smooth and creamy.

Arnold Palmer Sleepy Drink

Ingredients:

• 1 bag chamomile tea
• 1 bag turmeric tea
• 1 cup water
• 1 lemon, quartered
• 1 tsp maple syrup (optional)
• Ice cubes (optional)

Instructions:

• Place both tea bags in a 1-cup measuring cup. Pour boiling water over the tea bags, and steep for 3-5 minutes.
• Combine the water and lemon in a blender, and blend until smooth.
• Fill a glass halfway with the lemonade mixture. Fill the rest of the way with the tea mixture. 
• Add maple syrup, if desired. Stir.
• Serve at room temperature or add a few ice cubes.

Banana Avocado Superfood Smoothie

Ingredients:

• 2 bananas
• 1/2 lg or 1 sm avocado flesh
• 1 cup fresh or frozen pineapple chunks
• 1/2 cup water
• 1 5.3 oz container Vanilla Almond Milk Yogurt, frozen (optional)
• 1 tsp nut butter or chia seeds (optional)

Instructions:

• Combine all ingredients in a blender, and blend until smooth and creamy.

Cherry Overnight Oatmeal

Ingredients:

• 1 cup uncooked old-fashioned rolled oats
• 1 cup low-fat yogurt
• 1/2 cup almond milk
• 1/2 cup cherries, fresh or frozen
• 1/2 cup chopped apple (about 1/3 of a medium apple)

Instructions:

• Mix oats, yogurt, and milk in a medium bowl. 
• Add cherries before or after chilling. 
• Cover and refrigerate mixture for 6-12 hours.
• Refrigerate leftovers.

Cherry Vanilla Sleep Shake

Ingredients:

• 1 cup frozen cherries (or fresh, pitted cherries)
• 1 cup almond milk
• 1 5.3 oz container Vanilla Almond Milk Yogurt, frozen
• 1 tsp of maple syrup (optional, for sweetness)

Instructions:

• Combine all ingredients in a blender, and blend until smooth and creamy.

Tart Cherry and Pistachio Yogurt Parfait

Ingredients:

• 1 cup plain Greek yogurt
• 1/2 cup tart cherries (fresh or dried, pitted and halved)
• 1/4 cup pistachio nuts, shelled and chopped
• 1 tbsp chia seeds

Instructions:

• Rehydrate dried cherries in warm water for a few minutes, if using. 
• In a bowl, combine the Greek yogurt and chia seeds. Mix well.
• In a glass or bowl, layer half of the yogurt mixture. Add a layer of tart cherries, followed by a layer of pistachio nuts. Repeat the layers with the remaining yogurt, cherries, and pistachios.
• Finish with a few cherries and a sprinkle of pistachio nuts on top. Serve immediately.

When to Snack for Optimal Sleep

Try to time your evening snack about three hours before you plan to go to bed, according to the Cleveland Clinic. This extra time allows your body to digest your food and let the sleep-inducing nutrients take effect. Plus, eating too close to your bedtime can cause indigestion, heartburn, or leave you feeling too full, which can make it hard to fall or stay asleep.

If you need a quick snack to curb hunger pangs or need to meet a dietary requirement, keep your portions small, avoid heavy or overly rich foods, and consider creative combinations from the nutrient list above. A few options for quick, late-night snacks are:

• Half a peanut butter and jelly sandwich on whole-grain bread
• Whole-grain toast with avocado or nut butter
• Banana or apple with nut butter
• Dark chocolate, almond, and pistachio trail mix

Incorporating sleep-friendly snacks into your evening routine can be a delightfully satisfying way to promote restful sleep. By choosing nutrient-rich foods that support your body’s natural processes, you can enhance your sleep quality and wake up feeling rejuvenated. Whether it’s a creamy smoothie, a wholesome parfait, or crackers with your favorite nut butter, these tasty options not only satisfy your cravings but also contribute to a better night’s sleep. Just remember to enjoy your snack a few hours before bedtime to maximize its benefits.

Another way to improve your nightly slumber is to make sure you’re sleeping on the right mattress. And before you start shopping, take our quick quiz to unlock your sleep personality. Are you a lion, bear, wolf, or dolphin? Find out now!

Trauma can leave invisible scars that linger long after a disturbing event has passed, affecting both our minds and bodies. As we grapple with the aftermath, understanding how trauma manifests and influences our daily lives is crucial. Enter somatic therapy—a transformative approach that connects the physical and emotional aspects of healing.

This blog delves into the nature of trauma, its impacts on sleep and well-being, and how somatic therapy can empower you to reclaim your life. Join us on a journey to explore the healing potential that lies within our bodies, as we reconnect with ourselves and foster a deeper sense of peace.

Understanding Trauma and Its Effects

According to the American Psychological Association, trauma is “any disturbing experience that results in significant fear, helplessness, dissociation, confusion, or other disruptive feelings intense enough to have a long-lasting negative effect on a person’s attitudes, behavior, and other aspects of functioning.”

Traumatic events can make a person believe that the world is unjust, unsafe, or unpredictable, and can be caused by:

• Human Behavior: Sexual assault, rape, industrial accidents, war
• Nature: Floods, tornadoes, hurricanes, earthquakes
• Physical Injury: Blow to the head, widespread burns, loss of mobility

Normal trauma responses can include intrusive thoughts, hyperarousal, mood disturbances, irritability, sadness, or numbness. Loss of interest in activities, avoidance, unhealthy coping strategies, and physical symptoms such as headaches, muscle tension, nausea, or digestive issues can also occur. Symptoms generally dissipate as time passes and memories fade.

However, for some people, stress hormones can stay elevated while memories or distressing thoughts and feelings intensify. Symptoms that last more than 30 days can be a sign of post-traumatic stress disorder (PTSD).

Most people with PTSD have trouble sleeping and find that it’s difficult to fall or stay asleep. Others can also experience disturbing, recurrent dreams or nightmares that feel as though they are reliving the traumatic event. Any lack of restful sleep can exacerbate feelings of anxiety, depression, anger, or sadness.

The Role of Sleep in Healing from Trauma  

Restful and restorative sleep is essential for overall mental and physical health. Mentally, good sleep gives our brains time to rest and reorganize so we can:

• Process daily challenges
• Regulate emotions and behaviors
• Maintain and improve cognitive skills (attention, learning, and memory)
• Boost brainpower and focus
• Handle tough situations
• Enhance creativity
• Improve decision-making skills

Sleep also helps our bodies repair and rejuvenate. Deep sleep can promote good physical health by ensuring:

• Muscle and tissue recovery
• Reduced blood pressure and heart rate
• Stronger immune systems
• Hormone regulation (cortisol and diabetes)

The Effects of Trauma on Sleep Cycles

Each night, the body cycles through five stages of sleep, all of which are important for uninterrupted, refreshing rest that rejuvenates you for the next day. Deep sleep occurs during stages 3 and 4, accounting for roughly 25% of our nightly sleep. 

Wakening during any of the stages can cause sensations of disorientation or confusion, disrupting the sleep cycle entirely and reducing the amount of deep and REM sleep. On the other hand, oversleeping puts you at risk of being in a constant state of grogginess.

Trauma can impact our sleep cycles by:

• Reducing sleep latency (the amount of time it takes to fall asleep
• Negatively impacting sleep quality (uninterrupted, refreshing sleep)
• Lowering sleep duration (recommended amount of sleep—at least 7 hours for adults)

What is Somatic Therapy?  

Somatic therapy is a body-oriented therapy approach that can help people recover from trauma, PTSD, pain, and body tension. The practice focuses on body awareness and reflections on internal body sensations through:

• Interoception: Sense of the internal body (hunger, rapid heartbeat, itching).
• Exteroception: Sense of the external environment (wind, warmth, birds chirping)
• Proprioception: Sense of one’s position and movements in space (balance)

Somatic therapists use a variety of techniques, such as:

• Grounding: Touching bare feet or hands directly to the earth.
• Breathwork: Belly breathing, box breathing, and 4-7-8 breathing.
• Alexander Technique: Mindful movements to release tension in the body.
• Mindfulness Exercises: Body scan, walking, and sitting meditations.

Integrating Somatic Therapy with Sleep

Do you have a bedtime routine? Paying attention to your activities in the hours leading up to bedtime is a form of good sleep hygiene—mindful habits that encourage a better night’s rest to help you feel refreshed and aware the following day.

Somatic exercises are beneficial for sleep because they can enhance body awareness, help reduce stress by releasing tension in the body, and calm the mind—all essential for a good night’s sleep. Many somatic exercises and stretches can even be done while lying or sitting in bed!

Mindful Pelvic Tilts

1. Lie on your back with your knees bent, about hip-width apart, and your feet flat on the bed. Relax your arms at your sides.
2. Take a deep breath in. On the exhale, gently tilt your pelvis upward, pressing your lower back into the mattress. Focus your attention on the sensation in your lower back and the contraction of your abdominal muscles.
3. Inhale slowly, and allow your pelvis to tilt downward, creating a slight arch in your lower back. Notice the stretch in your lower back and the opening of your hip flexors.
4. Repeat slowly and mindfully 10-15 times, focusing on the rhythm of your breath and the sensations in your lower back and hips.

Stress-relieving Body Scan

1. Lie on your back with your arms at your sides and legs extended. Close your eyes, take a few deep breaths.
2. Focus on your toes without judgment. Are they warm, cool, tingly, or tight? Take a deep breath in and imagine any tension in your toes releasing as you exhale.
3. Slowly move your attention up your body and pause to observe sensations and release tension at these areas:

• Ankles
• Calves
• Knees
• Thighs
• Hips
• Lower back
• Abdomen
• Chest
• Shoulders
• Arms
• Hands
• Neck
• Top of the head

Progressive Muscle Relaxation (PMR) for Distress

1. Lie on your back with your arms at your sides and legs extended. Close your eyes and take a few deep breaths.
2. Focus on your feet. Take a deep breath in and tense the muscles in your feet comfortably. Hold the tension for 5-10 seconds.
3. Release the tension in your feet while you exhale. Notice the difference.
4. Move up your body, holding tension for a few seconds as you inhale and exhale. Continue the pattern at:
   • Thighs
   • Hips
   • Abdomen
   • Chest
   • Shoulders
   • Arms
   • Hands
   • Neck
   • Face

A Holistic Approach to Healing from Trauma

Healing from trauma is different for everyone. Some survivors may begin to heal with somatic or another type of therapy alone. For others, combining somatic therapy and exercises with sleep hygiene and self-care is necessary to break free from the agony. A holistic approach to healing can include:

Think Mindfully

Be aware of negative thoughts about sleep—whether you’re getting enough or how the lack of sleep will affect the next day—are normal for many survivors. Rather than dwelling on the negative, put your mind at ease by asking yourself:

• How has a recent day gone after a bad night’s sleep?
• Do I feel better when I’m busy or when I dwell on my tiredness?
• What are the pros and cons of worrying about sleep?
• How have I tried to help myself sleep in the past? 

Improving Sleep Behaviors

It’s important to recognize behaviors that impact sleep. Start by establishing a regular wake-up time—both during the workweek and on weekends. This helps set your circadian rhythm, allowing you to maintain a regular sleep-wake schedule. Once you establish a wake-up time, consider adding:

• Time to Wind Down: Stop work and strenuous activities at least 30 minutes before your bedtime. Spend that time doing a relaxing activity such as reading, listening to music, taking a warm bath, or practicing one of the somatic exercises mentioned above.
• Have a Routine: Do the same things each evening to signal your brain and body that sleep is approaching. A bedtime routine can include brushing your teeth, using the bathroom, turning off the lights, closing the curtains, tidying up, or doing somatic exercises.
• Only Use Your Bedroom for Sleep and Sex: Remove all objects from your bedroom that don’t pertain to sleep, such as a computer, tablet, or phone. Refrain from eating, drinking, watching TV, scrolling, arguing with your partner, or pondering the next day. 
• Don’t Stay in Bed When You’re Awake: Only go to bed when you’re sleepy. If you don’t fall asleep within 20 minutes, get out of bed, go to another room, and do another wind-down activity. Return to your bed only when you get sleepy. Repeat the process if necessary until you fall asleep.
• Avoid Caffeine, Alcohol, and Nicotine: Enjoy your last cup of tea or soda at least six hours before bedtime to prevent difficulty falling asleep. Don’t drink any alcohol for at least two hours before you plan to go to bed. Alcohol can cause wakefulness and inhibit deep sleep. Nicotine stimulates the nervous system, making it difficult to relax both your body and mind.
• Don’t Do Strenuous Exercise Before Bed: The Better Sleep Council sleep experts recommend exercising for at least 30 minutes a day. However, avoid heavy exercise at least two to three hours before bedtime. An intense workout too close to your bedtime can make it difficult to fall asleep.

Healing from trauma is a deeply personal journey that requires patience and understanding. Somatic therapy offers valuable tools to help you reconnect with your body, release tension, and promote restful sleep—essential components for recovery. By prioritizing your well-being and embracing these practices, you can cultivate a sense of safety, calm, and resilience.

Remember, it’s okay to seek support and take small steps toward reclaiming your life. If you are experiencing troubling thoughts or feelings that are affecting your well-being, it is important to seek help from a qualified mental health professional. You do not have to face this alone, and there are people who can support you through difficult times. Please prioritize your mental health and reach out for assistance. You are not alone on this path, and with each mindful moment, you are moving closer to healing and renewal.

Welcome back to Catching Zzz’s, the podcast where we explore the science stories and strategies that help us live and sleep better. 

Today, we’re talking about something that touches so many lives: breast cancer. But this conversation isn’t about fear. It’s about strength, community, and the ways we can thrive together. 

I’m joined by two inspiring women. First, Dr. Kristi Graves, a professor and researcher at Georgetown University, who studies cancer survivorship and health disparities. 

We are also joined by Elissa Kalver, who was diagnosed with stage 4 metastatic breast cancer in 2021 and is redefining what it means to beat cancer and live her most authentic life.

She’s the founder of the first nonprofit gift registry for cancer patients called WeGotThis.org. Neither of our guests are sleep scientists, but they both know the profound role that sleep plays in mental health, healing, and quality of life.

Today, we’re going to explore how the rest fits into the bigger picture of surviving and thriving, whether you’re a patient, a caregiver, a researcher, or a loved one. 

During the conversation, we cover a wide variety of topics, including fatigue while having a serious illness, treatment of side effects and insomnia, practical self-care routines, mental health strategies, and more. 

MEET DR. KRISTI GRAVES

Dr. Graves received her Ph.D. in Clinical Psychology from Virginia Polytechnic Institute and State University and completed post-doctoral training at the University of Kentucky. She is a tenured Professor of Oncology and a member of the Cancer Prevention and Control Program at Lombardi Comprehensive Cancer Center. Since 2021, Dr. Graves has served as the Associate Dean for Faculty Development at Georgetown University Medical Center. Dr. Graves conducts research focused on cancer survivorship and translational genomics, with a particular emphasis on community engagement and addressing health disparities. 

Dr. Graves is co-leading a UG3-funded study through the National Institute of Dental and Craniofacial Research (NIDCR) from NIH to develop a web-based decision aid to promote informed decisions about radioactive iodine treatment for patients diagnosed with intermediate risk thyroid cancer. This work follows an R01-funded project to explore symptoms experienced by patients diagnosed with thyroid cancer who received radioactive iodine treatment. In collaboration with researchers at Northwestern University, Dr. Graves serves as site principal investigator on a study funded by the National Cancer Institute to evaluate written peer support to reduce symptoms among patients treated with stem cell transplant. 

Another area in which Dr. Graves conducts work is raising awareness about genetic counseling and testing for cancer risk. She was multiple principal investigator on a recently completed NCI-R25 award to train community health educators, patient navigators and promotoras about hereditary breast and ovarian cancer in Latinos. This training project is called ARBOLES Familiares (Family Tree).

CONNECT WITH DR. KRISTI GRAVES

WEBSITE: Georgetown University 

MEET ELISSA KALVER

As a record-breaking saleswoman and former collegiate athlete, Babson College alum Elissa Kalver has always known what it means to succeed. After a life-changing diagnosis, her approach to life and her inner fight became more important than ever.

Her diagnosis hasn’t stopped her from celebrating life or working in service of others – in fact, it has driven her to create WeGotThis.org, the first-ever non-profit gift registry for cancer thrivers and caregivers. WeGotThis.org’s mission is to build a community of giving and receiving that helps cancer thrivers and supporters live their best lives. 

Sharing her journey further, Kalver authored her book We Got This: How I Learned to Thrive with Terminal Cancer which released in spring of 2025. The book openly explores topics such as chemo treatment, fertility preservation, what NOT to say to a cancer patient, and more. Through her experience and insights, Kalver aims to inspire us to live our most authentic life possible – and cancer is not a prerequisite. 

Thriver, founder, speaker, author, and Andover, MA native, Kalver resides in Los Angeles with her husband Eric and daughter Ellie.

CONNECT WITH ELISSA

WEBSITE: WeGotThis.org | INSTAGRAM: @wegotthisorg | FACEBOOK: @wegotthis.org | YOUTUBE: @wegotthisorg | TIKTOK: @wegotthisorg

RESOURCES MENTIONED DURING THE EPISODE

Lombardi Comprehensive Cancer Center

Recent research about sleep/insomnia and/or insomnia treatment approaches for cancer survivors: 

https://pmc.ncbi.nlm.nih.gov/articles/PMC11933750/

https://www.tandfonline.com/doi/full/10.1080/15402002.2025.2542296?src=exp-la

Welcome to another episode of the Catching Zzz’s podcast! Better Sleep Council representative and pediatric sleep strategist Jessica Bryant of Sleep Happy Consulting is in the host seat for this week’s episode. 

Our guest today is Candace Szymanski, a board-certified music therapist and founder of the Cultivate Community in Southlake, Texas and we’re diving into the world of music therapy and its powerful connection to sleep and emotional wellbeing. 

We explore how music therapy goes far beyond just learning an instrument, offering creative and evidence-based ways for children and teens to express emotion, cope with stress, and build healthy sleep routines.

Candace shares insightful stories from her years of experience working in pediatric hospitals and private practice, revealing how music—whether through soothing playlists, songwriting, or even simple humming—can provide comfort, signal relaxation, and help kids wind down at bedtime. 

Parents, caregivers, and anyone curious about integrating music as a tool for better sleep will walk away with tangible tips, relatable anecdotes, and a new appreciation for the science and heart behind music therapy. 

You can learn more about Candace and the Better Sleep Council at bettersleep.org. Let’s dive in!

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MEET CANDACE

Candace Szymanski, MT-BC is a board-certified music therapist and founder of The Cultivate Community, a multidisciplinary practice supporting children, teens, and families through emotional, medical, grief-related, and developmental challenges.

She has extensive experience working with children and adolescents navigating medical diagnoses, anxiety, grief and bereavement, mental health needs, and behavioral challenges. Candace brings a warm, grounded approach to her work and believes in meeting each child just as they are, building trust through connection, consistency, and care that fits their needs.

Candace has supervised students and interns in both medical and psychiatric settings and provides ongoing supervision and resources for professionals through Music Therapy Made Simple. She regularly presents throughout North Texas and is passionate about walking alongside families and helping professionals feel equipped, supported, and inspired in their work.

CONNECT WITH CANDACE

WEBSITE: https://www.thecultivatecommunity.com | INSTAGRAM: @thecultivate.community | FACEBOOK: @thecultivate.community

Your Evening Eating Habits Could Be Affecting Your Sleep Quality

Are you struggling to get a good night’s sleep? You might be surprised to learn that your evening meals and/or snacks could be a major culprit. Recent research highlights a strong connection between diet and sleep quality, suggesting that what you eat before bedtime can significantly impact your rest.

From heavy, fatty foods to refined carbohydrates and sugary snacks, certain dietary choices can disrupt your sleep patterns, leaving you tired and wired the next day. By understanding and avoiding these foods, you can take control of your sleep and achieve the restful sleep you deserve.

The Science of Diet and Sleep  

Recent studies show a correlation between diet and sleep quality. For example, nutritional epidemiologists at the University of Minnesota analyzed the sleep quality of people 18 and older in the U.S. in comparison to how closely they followed the Dietary Guidelines for Americans. The findings showed that people who did not consume an adequate amount of fruits, vegetables, legumes, and whole grains experienced shorter sleep duration.

On the other hand, a dietary intervention study conducted by the university’s research team among young adults aged 21 to 30 found that participants who increased their servings of fruits and vegetables over three months experienced better sleep quality and were less likely to report symptoms of insomnia. 

Let’s take a look at the main dietary culprits of poor sleep.

Foods That Disrupt Sleep

Steer Clear of Heavy or Fatty Foods

It’s far better to skip a trip to your favorite fast food restaurant on the way home from a late night at the office or your child’s evening activities. The saturated fats found in fast food and fried foods, such as burgers, fries, and other processed foods, can lead to less deep sleep—the most restorative type of sleep. 

Other high-fat foods can cause digestive issues and discomfort that keep you from falling asleep or wake you up during your slumber. Try your best to avoid the following foods in the evening:

• Ice Cream, creamy sauces, and certain cheeses
• Fatty cuts of red meat
• Snacks such as chips, cookies, and pastries
• Large evening meals

Avoid Refined Carbohydrates

White breads and pastas contain refined carbohydrates that your body metabolizes quickly. While a heaping bowl of spaghetti might be a family favorite at dinner time, you risk an increase in nighttime wakings due to hunger and triggering symptoms of insomnia. 

In addition to white bread and pasta, avoid the following:

• Sugary cereals and drinks
• High card snack foods and sweets
• White rice
• Fruit juice 

Pass on the Spice

Your favorite spicy foods also make the list of foods to avoid before going to bed. Spicy foods are typically highly acidic, which can interfere with digestion and cause acid reflux—a condition that occurs when stomach acid backs up into your esophagus. The burning sensation from acid reflux can keep you up until all hours of the night instead of sleeping comfortably. 

Prevent heartburn from acid reflux by avoiding:

• Hot peppers
• Chili powder
• Salsa
• Tomato sauces

Additionally, curries, hot sauces, and mustards contain high levels of capsaicin, a chemical that can cause your body temperature to rise. Trying to get to sleep when you’re too hot can be extremely difficult and frustrating. All of these features of spicy foods require more energy for them to digest, which can prevent you from getting adequate deep sleep.

Say “No” to a Sugar Crash

Foods that are high in sugar are a big no-no before bedtime. Sweets can cause blood sugar to spike before your head hits the pillow and crash after you’ve fallen asleep. When this happens, your adrenals think you’re experiencing an emergency and begin producing more cortisol—the stress hormone. The last thing you want is to awaken from a comfortable slumber only to feel like you’re in fight or flight mode.

Many sweets are also high in saturated fat; thus, the duplication below:

• Candy
• Sugary cereals
• Cookies and cakes
• Soft drinks
• Sweetened beverages
• Dried fruit
• Fruit juice

Skip High-Protein Foods

While high-protein foods are a good choice for breakfast, lunch, or an afternoon snack, it’s best to avoid them in the evening to prevent digestive issues. High-protein foods take longer to break down, on top of the fact that your digestion slows by up to 50 percent while you sleep. 

Be mindful of your dinner and evening snack choices to avoid these high-protein foods:

• Steak 
• Chicken
• Aged or processed cheeses
• Salami
• Pepperoni

What About Alcohol and Caffeine?

It’s no secret that foods and beverages that contain caffeine or alcohol can disrupt sleep in several ways. While it might be tempting to have a soft drink at dinner, a cup of coffee with dessert, or a nightcap at the end of a long day, you’ll regret it when you’re tossing and turning during the night.

Caffeine consumption up to six hours before bedtime can block the hormone adenosine, which promotes sleepiness. Try to make your last trip to the coffee pot no later than mid-afternoon and opt for water in the evening.

Alcohol can have a sedative effect, making it easier to fall asleep initially. However, it can disrupt sleep patterns by decreasing the amount of time you spend in REM (rapid eye movement) sleep—when dreams occur—and cause an increase in night awakenings.

Late-night Eating Tips

You don’t have to avoid foods and beverages altogether—or even the ones mentioned in this guide—as long as you practice good sleep hygiene. This practice encourages you to be mindful of your daily habits, which will promote better rest and keep you refreshed and alert during the day. Essentially, good sleep hygiene focuses on establishing routines that incorporate healthy habits to improve sleep and avoiding activities that negatively impact sleep.

Try these tips for mindful eating when the last-night snack attack happens:

• Eliminate Distractions: Focus only on eating. Turn off your phone, computer, or TV, and take time to savor your last snack of the day.
• Listen to Your Body: Heading to the kitchen before bed can easily become a habit, as can grabbing a snack because you’re bored or stressed. Instead of reaching for an evening snack, try drinking a glass of water and waiting 20 minutes before eating. You may find that you weren’t hungry after all.
• Limit Portions: A snack is called a snack for a reason. Limit the portion size of your evening snack, and, again, wait 20 minutes before reaching for a second serving.  

When to Seek Professional Help

Not only can eating before bed impact your sleep, but it can also adversely affect your overall health and well-being. Late-night snacks several times a week can pack on extra calories in a hurry, leading to:

• Weight gain
• Increased risk of diabetes
• Hypertension (high blood pressure)
• Heart disease
• Certain cancers

Consider working with a dietician to evaluate your current diet and develop a personalized plan that emphasizes adequate nutrition. Consistent nutrition, starting with breakfast, provides the energy you need to stay productive and focused, allowing you to sleep better at night—without feeling hungry.

Stress and anxiety can also lead to late-night snacking. Reach out to a healthcare professional if you need help managing your emotions.

Check Out These Blogs on Diet and Sleep!

• The Sleep-Diet Connection: How Your Meals Impact Your Zzzz’s
• The Link Between Diet and Sleep: Foods That Promote Better Rest
• The Sleep Diet

And Our YouTube Channel!

• Better Sleep Council’s Collection of Evening Smoothies and Beverages
• Better Food, Better Sleep: How Your Diet Impacts Sleep
• The Sleep Diet Part 1 Foods on the NO List!
• https://www.youtube.com/@BetterSleeporg/search?query=diet

Welcome back to Catching Zzz’s, the show where we pull back the covers on the science of sleep and give you tips you can actually use without needing a PhD. 

Today’s episode is for anyone who’s ever wondered why they feel like a zombie in the morning or suddenly wake up at midnight. We’re talking about circadian rhythms, your body’s internal clock, and why they’re way more important than just telling you when to sleep.

Joining host Mary Helen Rogers is someone who knows this better than almost anyone, Ellen Wermter. She’s a Family Nurse Practitioner, a diplomat in behavioral sleep medicine, a fellow of the American Academy of Sleep Medicine, and one of the most passionate voices in the sleep health field. 

You may recognize Ellen’s name as she was on the first season of the podcast discussing Women’s Health Month and a variety of topics such as sleep trackers, bedroom environments, and more. 

Whether you’re looking to optimize your bedtime routine or simply curious about how your body works, you’ll walk away with practical takeaways to support better sleep and overall health. 

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MEET ELLEN

Ellen Wermter is a representative of the Better Sleep Council (BSC), a Board Certified Family Nurse Practitioner through the American Nurses Credentialing Center, and a member of Sigma Theta Tau National Honor Society. She earned her Bachelor of Science in Nursing at the University of Virginia and her Master of Science at Virginia Commonwealth University and is a member of the Virginia Council of Nurse Practitioners (VCNP). 

Ellen is a dedicated sleep professional both board-certified in behavioral sleep medicine (DBSM) as well as being certified in cognitive behavioral therapy for insomnia and who actively treats patients full-time. She is nationally regarded for her expertise in narcolepsy and was the clinical lead for the Harmony Bioscience Pitolisant expanded access program’s Central Virginia site. 

Ellen has ​​been featured in HuffPost, MindBodyGreen, Washington Post, and Homes & Gardens.

In her free time, Ellen prefers to be outside in nature and stays active running and practicing yoga. She lives on a farm with her husband and four children where she grows apple trees and keeps honeybees. She also enjoys singing loudly in the car and rarely gets the lyrics right.

What to do when stress feels like an unwelcome companion in your life and interrupts your sleep.

Stress can infiltrate every aspect of our lives, including the essential need for quality sleep. The body and mind are deeply interconnected, and when stress levels rise, they can disrupt our rest, creating a vicious cycle that diminishes both mental clarity and overall well-being.

Enter somatic therapy—a transformative approach that leverages the body’s innate wisdom to alleviate stress and enhance sleep quality. By honing in on bodily sensations and emotional ties, somatic therapy offers powerful tools to break free from the stress-sleep cycle, inviting a deeper sense of relaxation and rejuvenation.

Let’s uncover how somatic practices can help you reclaim restful nights and a more balanced life.

Understanding Somatic Therapy  

The term somatic refers to “of, relating to, or affecting the body.” While somatic therapy shares similarities with mindfulness and meditation practices, its primary focus is on awareness of body sensations and emotional connections. Each of these practices strives to help the practitioner increase focus, decrease stress and anxiety, and potentially improve pain or other physical symptoms.

How Stress Affects Sleep

Whether you’ve been overwhelmed by short-term stress related to a work conflict or regularly battle chronic stress, you’ve likely experienced one or more physical, psychological, and behavioral sensations related to stress. These can include:

• Physical: Aches/pains; Chest pain/racing heart; Exhaustion/trouble sleeping; Headaches/dizziness/shaking; High blood pressure (hypertension); Muscle tension/jaw clenching; Stomach/digestive problems; Trouble with intimacy; Weakened immune system.
• Psychological: Anxiety or irritability; Depression; Panic attacks; Sadness.
• Behavioral: Alcohol use disorder; Gambling disorder; Compulsive sexual behavior, Doomscrolling; Overeating/developing an eating disorder; Shopping; Smoking; Substance use disorder.

Stressful sensations cause the body to fall into a stress-sleep cycle, which begins when daytime stress keeps you from falling or staying asleep. Then, the lack of sleep increases daytime stress. This cycle can lead to sleep disturbances such as sleep anxiety or insomnia, emphasizing the importance of managing stress to improve sleep quality.

Causes of Stress-Induced Sleep Problems

It’s essential to address the root causes of stress to enhance your sleep quality. If any of the following cause stress that impacts your sleep, it’s important to reach out to a healthcare professional for advice, such as: 

• Day-to-day Activities
• Emotional Issues
• Depression and Anxiety
• Generalized Anxiety Disorder (GAD)
• Panic Disorder 
• Excessive Screen Time
• Caffeine and Alcohol Use
• Lack of Routine
• Chronic Health Conditions
• Side Effects of Medication
• Sleep Environment 
• Associations with Sleep

Transforming Stress through Somatic Therapy

The techniques taught in somatic therapy are like a soothing balm for the body, helping us recognize sensations that are signs of stress. A few of the most common types of therapeutic somatic exercises that calm the nervous system through movement and breath include:

• Grounding: Placing bare feet or hands directly in contact with the earth and sensing how it makes you feel.
• Breath Work: Somatic therapy incorporates belly breathing. This technique focuses on deep breathing from the diaphragm and abdominal muscles rather than the chest to promote a calming sensation.
• Alexander Technique: Developed over 120 years ago, the Alexander Technique teaches individuals to change damaging postural and movement patterns to move more mindfully and release body tension.
• Mindfulness Exercise: From body scans to walking and sitting meditations, mindfulness focuses on breathing and the body.

TRY IT: The Office of Well-Being at Johns Hopkins Medicine offers a gentle movement series to promote mind-body connection and well-being. Remember to ask your healthcare provider before starting any exercise program.

Incorporating Somatic Exercises Into a Bedtime Routine

Somatic exercises emphasize building awareness of the mind and body through physical sensation, rather than focusing on meeting fitness goals (although those can be a bonus!). Whether or not you have an established bedtime routine, it’s a breeze to incorporate somatic exercise into your wind-down schedule. 

Mindful Breathing

Mindful breathing helps you focus on your breath, allowing your body to relax. Try the technique by following the steps below:

1. Sit or lie down in a comfortable position.
2. Close your eyes, take a deep breath through your nose, and count to four.
3. Hold your breath for a count of four. 
4. Exhale slowly through your mouth for a count of six.
5. Repeat for five to ten minutes.

Body Scan Meditation

Try a body scan to release physical tension and relax your body and mind. To perform a body scan:

1. Lie down in a comfortable position and close your eyes.
2. Start at your toes, focusing on any sensations you feel.
3. Slowly move your attention up your body, part by part, noticing areas of tension to relax them.
4. Continue until you reach the top of your head. Repeat if necessary.

Progressive Muscle Relaxation (PMR)

PMR involves tensing and relaxing different muscle groups to reduce physical tension. Follow these steps:

• Begin by lying down in a comfortable position.
• Starting with your toes, tense the muscles for a count of five, then release.
• Move up your body, tensing and relaxing each muscle group, ending with your face and head.
• Enjoy the sensation of relaxation spreading through your body.

Create a Sleep-Friendly Environment

In addition to somatic therapy and exercises, your bedroom plays a crucial role in promoting relaxation and sleep. Follow these tips to create a tranquil space that promotes relaxation and rejuvenating sleep:

• Declutter: An unorganized space can be detrimental to quality sleep.
• Darkness: Use blackout curtains or an eye mask to block out light.
• Quiet: Use earplugs or a white noise machine to eliminate disruptive sounds.
• Comfort: Ensure your mattress and pillows are comfortable and supportive.

Good-bye Stress, Hello Restful and Restorative Sleep

The intricate relationship between stress and sleep quality is undeniable. As we navigate the challenges of daily life, it becomes increasingly vital to recognize how our mental and emotional well-being impacts our rest. High levels of stress can lead to restless nights and disrupted sleep patterns, creating a cyclical problem that can affect our health, productivity, and overall quality of life.

By prioritizing effective stress management techniques with somatic therapy and exercises, we empower ourselves to enhance not just our sleep quality but our overall resilience against life’s stressors. Ultimately, nurturing both our mental health and sleep hygiene can pave the way to a balanced and fulfilling life, enabling us to wake up refreshed and ready to tackle whatever challenges lie ahead. 

Remember, it’s okay to seek support and take small steps toward reclaiming your life. If you are experiencing troubling thoughts or feelings that are affecting your well-being, it is important to seek help from a qualified mental health professional. You do not have to face this alone, and there are people who can support you through difficult times. Please prioritize your mental health and reach out for assistance. You are not alone on this path, and with each mindful moment, you are moving closer to healing and renewal.

Welcome back to the Better Sleep Council Podcast and another episode of Catching Zzz’s! Lissa Coffey here, Better Sleep Council representative, and we’re back for part two of our deep dive into kids’ sleep habits with Emma Ekum, who is a licensed Marriage and Family Therapist in Los Angeles, California. In case you missed it, last week we had Emma talking about the newborn and toddler season of sleep and this week we are discussing sleep struggles and solutions for school-age kids and teens.

During our conversation, we dive into how to spot signs of sleep deprivation, the importance of consistent routines, and ways to help kids become more independent in managing their own sleep schedules. 

We also highlight practical tips for parents, like setting appropriate bedtimes, modeling good sleep hygiene, and the crucial role of adequate rest in children’s memory, mood, and even safety as teens begin to drive. Whether you’re a parent navigating kindergarten bedtimes or wrangling late-night teens, this episode is packed with insights and relatable stories to help your whole family sleep better.

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MEET EMMA

Emma Ekum is a licensed Marriage and Family Therapist in Los Angeles, California. She integrates therapeutic techniques with practical sleep strategies to help individuals and couples overcome sleep challenges and improve overall wellbeing. With a focus on holistic and evidence-based approaches, Emma empowers her clients to develop healthier sleep habits and foster emotional balance for restful, restorative nights.

CONNECT WITH EMMA

WEBSITE: https://www.emmaekum.com | INSTAGRAM: @emmaekumtherapy

Cheers to better sleep!

Are you looking for a way to improve your nighttime routine and enhance your sleep quality? The right beverages might hold the key! 

From hydrating with water to savoring soothing herbal infusions, there are plenty of delicious drinks that can help you drift off to dreamland. In this guide, we’ll explore some fantastic options that not only taste great but also support a restful night’s sleep. Say goodbye to sleepless nights, and hello to sweet dreams!

Hydrate with Water for Better Zzzzs

The Centers for Disease Control and Prevention (CDC) states that plain water is the healthiest beverage anytime of the day. With zero calories, plain water prevents dehydration, which can cause brain fog, mood swings, and an increased risk of constipation and kidney stones. 

While it’s not advised to chug water right before bed, an average, healthy U.S. adult should drink:

• 15.5 cups per day for men
• 11.5 cups per day for women

80% of your daily water intake should come from plain water with the remainder coming from fluids in other beverages and foods. Factors such as activity level, outdoor temperature, age, and overall health and medications can raise or lower the adequate amount of water intake per day. 

It’s also important to note that excessive water intake can lead to a condition called hyponatremia, which is characterized by a low concentration of sodium in the blood. Consult a healthcare professional if you have questions about how much water to drink.

Hint: Incorporate a few slices of strawberries, oranges, or cucumbers to enhance the taste of your water and provide a burst of vitamins and antioxidants.

Caffeine-Free Coffee Alternatives

If you love the rich, comforting taste of coffee but want to avoid caffeine, there are several tasty alternatives that can satisfy your cravings without disrupting your sleep. Below are three popular caffeine-free coffee substitutes that are worth exploring.

Roasted Barley Coffee  

Roasted barley has long been used as a coffee substitute and was eaten in soups, bread or as a drink in ancient Rome and Greece. 

When roasted, this whole grain develops a deep, nutty flavor that closely mimics the taste of traditional coffee. It’s often brewed similarly to coffee and can provide a warm, satisfying drink without the jittery, energetic effects of caffeine. 

Barley is a good source of fiber and beneficial nutrients, making it a healthy choice for those who want to cut back on caffeine. Roasted barley can help control blood sugar, reduce cholesterol, regulate intestinal function, and is beneficial for people with iron-defficient anemia. It also has anti-inflammatory and antiseptic properties.

Chicory Coffee

Chicory root is known for its potential digestive benefits, such as improved bowel function and reduced constipation. It also contains the nutrients manganese, vitamin B6, and inulin, which can promote gut health.

Caution: Side effects such as gas, bloating, and belching hinder a good night’s sleep for some people.

Dandelion Root Coffee  

Did you know that the common yellow flowers that take over your yard every Spring are beneficial to your health? It’s true! And dandelion root makes a tasty coffee alternative. When roasted and brewed, it has a rich, earthy flavor that can satisfy even the most seasoned coffee drinkers.

Beyond its coffee-like taste, dandelion root is believed to have various health benefits and can: 

• Aid digestion
• Boost immune health
• Help manage blood sugar
• Lower blood pressure
• Promote weight loss
• Reduce cholesterol and triglyceride levels
• Reduce inflammation
• Support liver function

Caution: Make sure to only use or purchase barley, chicory, or dandelion in a blend with decaffeinated coffee to make your evening beverage alternative.

A Tart and Tasty Bedtime Treat

Tart cherry juice is gaining attention for its potential to promote better sleep thanks to its rich melatonin content. Melatonin is a hormone that our bodies produce naturally to regulate sleep cycles. 

Because of this, healthcare professionals are increasingly recommending tart cherry juice to patients seeking natural sleep aids. Research supports its benefits, showing positive effects on sleep onset and duration. Many have found that drinking this vibrant juice can shorten the time it takes to fall asleep and help reduce wakefulness during the night. 

Tart Cherry Bedtime Mocktail

Ingredients:

2 tbsp hot water

1 tbsp honey

6 fresh sage leaves, plus more for garnish

1/2 cup pure tart cherry juice

1 tbsp fresh lime juice

Ice

3/4 cup sparkling water

Lime wedges for garnish (optional)

Make It:

• Stir hot water and honey together in a cocktail shaker until the honey dissolves. 
• Add 6 sage leaves; muddle with a muddler or the handle of a wooden spoon until the leaves are slightly bruised and fragrant, about 30 seconds.
• Add tart cherry juice and lime juice. Fill the shaker with ice; cover and shake until the outside frosts and the drink is chilled, about 15 seconds. 
• Strain into 2 ice-filled rocks glasses; top with sparkling water. Garnish with sage leaves and/or lime wedges, if desired.

Watch: Mix up BSC Sleep Expert Lissa Coffey’s Cherry Vanilla Sleep Shake!

Tame Aches and Pains with Turmeric

Golden milk gets its name from the gold hue of turmeric spice and is a great choice of evening beverage if you often have sore joints or muscles at the end of the day due to the anti-inflammatory properties of the compound curcumin. It’s essential to mix black pepper with turmeric in the milk because curcumin won’t absorb correctly without it. 

4-Step Golden Milk

Ingredients:

• 1-2 tsp ground turmeric
• 1 cup milk, warmed
• Pinch of black pepper
• Ginger, honey, cinnamon, or maple syrup to taste (optional)

Make It:

• Combine ground turmeric, warm milk, and black pepper in a small pot. 
• Add in ginger, cinnamon, honey, or maple syrup, if using.
• Simmer on low heat for about 10 minutes.
• Pour into your favorite mug and enjoy.

Watch This: Whip up a quick and delicious Golden Milk Smoothie!

Hint: For a sweet treat, try making golden ice cream or a golden milkshake to wind down the day.

Calming Sleepytime Smoothies

Smoothies can be a delightful way to wind down after a long day, especially when they’re packed with calming ingredients that promote relaxation and support a good night’s sleep. Here are some easy-to-prepare smoothie recipes featuring bananas, spinach, nut milks, and oats—all sleep-inducing ingredients that you can enjoy before bedtime.

Check out these YouTube Shorts on the BSC channel!

• Banana Avocado Smoothie
• Cherry Vanilla Sleep Shake

But wait! Here’s a few more smoothie recipes to help you unwind for the day:

Banana, Spinach, Almond Smoothie

Ingredients:

1 cup oat milk

1 banana

1/2 cup baby spinach leaves

1 tbsp almond butter

2 tbsp rolled oats

1 tsp honey

1/2 tsp ground cinnamon

Make It:

• Add all ingredients into a blender and blend until smooth.

Creamy Oat and Banana Smoothie

Ingredients:

2 bananas frozen 

1/2 cup vegan yogurt plain

1 cup cashew milk

1 serving collagen powder or 1 serving homemade protein powder

1 tsp vanilla extract

Make It:

• Blend all ingredients until smooth and pour into your favorite glass.

Spinach and Nut Milk Bedtime Smoothie

Ingredients:

1/4 cup rolled oats uncooked old-fashioned 

1 cup spinach fresh

1/2 cup chamomile tea brewed and cooled

1/2 cup tart cherry juice

1 banana, fresh or frozen

1 tbsp almond butter

Make It:

• Place uncooked oats in a blender. Blend until finely ground.
• Add spinach, chamomile tea, cherry juice, bananas, and almond butter to the blender. Puree until smooth.
• Pour into a glass or mug and enjoy.

A Quality Mattress Equals a Good Night’s Sleep

There’s no special potion that can help you sleep if your mattress is in bad shape. If you’ve had yours for longer than five to seven years, evaluate the mattress for comfort and support. Also, check for any comfort and support. Also, check for any lumps, bumps, and signs of wear. It might be time to go mattress shopping!

Restful Sleep is a Few Sips Away

As you embark on your journey to better sleep, remember that the beverage choices you make can significantly impact your rest and rejuvenation. Embrace these delightful drinks as part of your nightly ritual, and let them guide you to a place of tranquility. By nourishing your body and mind with these wholesome drinks, you’re not just promoting better sleep—you’re investing in your overall well-being.

Take a moment to unwind, sip your soothing concoctions, and relish in the comforting embrace of sweet dreams. Here’s to a peaceful night and a bright, energized tomorrow!