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Functional Medicine Approach to Brain Fog
6 min read
Sleep Disorders: Understanding the Importance of Quality Sleep
Quality sleep is essential for healing, energy, and mental clarity. At Cutler Integrative Medicine we identify root causes of sleep disorders such as hormone imbalances, stress or nutrient deficiencies and create personalized natural solutions to help you sleep deeply and wake up refreshed.
“A woman once told me she hadn’t slept through the night in over a year. Instead of relying on sleep aids, we looked deeper — at stress hormones, lifestyle triggers, and melatonin patterns. Her first full night’s rest brought her to tears.”
- Dr. Doug Cutler, Founder at Cutler Integrative Medicine
What are Sleep Concerns?
Our bodies are machines that need to be recharged daily. Our brain and organs need time to rest and reboot. We know this, but often it is hard to get a good night of sleep. We fit in work, kids, meetings, school, errands, and business travel. We also worry we might miss a text, email, or one of the many important social media posts. It is no wonder that we cannot turn our minds off at night to rest. The constant thinking, planning, and stressing will lead to tossing and turning all night long.
How Can I Improve My Sleep?
A full night of sleep helps us recover from the day’s activities. It helps us to recharge the cells in our bodies and enhance our immune system. We all know how great it feels when we get a good night of sleep.
But how do we
get this coveted sleep?
1
Try to stick to a regular sleep/wake schedule.
2
Minimize caffeine intake and avoid caffeine 4-6 hours before bedtime.
3
Avoid alcohol and heavy meals before sleep.
4
Do not smoke, especially near bedtime or if you wake up during the night.
5
Minimize television, cell phone, and computer screen usage before you sleep.
6
Regulate temperature in room.
7
Get regular exercise.
The Three Categories of Diabetes
1
Understanding Type I Diabetes:
In Type I Diabetes, the production and secretion of insulin by the pancreas are absent or dramatically low. The disease usually develops during childhood or adolescence and is also referred to as Juvenile or Insulin-Dependent Diabetes. The cause is thought to involve genetic and environmental factors that trigger an autoimmune reaction where the body attacks its own pancreatic cells. Management of Type I Diabetes includes manually injecting insulin and monitoring blood glucose levels daily.
2
Type II Diabetes:
In Type II Diabetes, insulin is still being produced but glucose and the insulin to transport it cannot enter the cell efficiently. About 90% of all diabetic patients are Type II diabetics. The disease is often referred to as Adult-Onset or Non-Insulin Dependent Diabetes. Previously, it was far more common to diagnose obese adults and elderly with the disease. However, with the obesity rate becoming increasingly prevalent in children, so is Type II Diabetes. Most of the factors that contribute to Type II Diabetes are controllable. These factors include a poor diet high in refined carbohydrates and low in fiber, lack of exercise, nutritional deficiencies, and being overweight.
3
Gestational Diabetes:
Gestational Diabetes occurs in women who experience high blood glucose levels during pregnancy. This type of diabetes may be controlled with lifestyle changes such as a healthier diet and exercise. Maintaining a proper weight and remaining physically active throughout pregnancy will help prevent the development of Gestational Diabetes.
What Our Patients Say About Their Healing Journey
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What Happens When I Don’t Get Enough Sleep?
While a lack of sleep one night can just be a minor inconvenience, extended periods of not getting enough sleep can lead to much larger health concerns, including:
- Heart disease
- Stroke
- Decreased libido
- High blood pressure
- Diabetes
- Heart failure
- Heart attack
- Fogginess
- Increased accidents
- Impaired problem solving
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How Many Hours of Sleep Do We Need?
It is recommended for adults aged 26–64 to get 7–9 hours of sleep each night. While some people may function on less and others need more, what truly matters is the quality of that rest. Each night, your body cycles through two main phases of sleep: non-rapid eye movement (NREM) and rapid eye movement (REM). NREM supports deep physical repair and immune function, while REM is essential for brain performance, emotional balance, and memory consolidation. Poor sleep or disruption in either phase can lead to fatigue, irritability, and long-term health issues. It’s not just about how long you sleep, but how well your body moves through each sleep phase—because when your sleep improves, every part of your life does too.
Understand the Difference Between REM and NREM Sleep
NREM
This phase of sleep typically occupies 75-80% of total sleep each night. Many of the health benefits of sleep take place during NREM sleep—tissue growth and repair occurs, energy is restored, and hormones essential for growth, and development are released.
REM
This phase of sleep typically occupies 20-25% of total sleep each night. REM sleep, when dreaming occurs, is essential to our minds for processing and consolidating emotions, memories, and stress. It’s also thought to be vital for learning, stimulating the brain regions used in learning and developing new skills.
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