Sleep Better

10/11/23 • 32 min

A good night’s sleep is the foundation of proper health. From our internal organs to the way our brains work, every function of our body relies on rest. But with more demands from world, the gravitational pull of devices, and skyrocketing stress, the sleep that we need is more elusive than ever.

If you’re worried about those restless nights, you’re not alone. More than one-third of U.S. adults sleep less than seven hours per night, on average. Nearly half of U.S. workers say they are regularly tired during the day and poor sleep results in unplanned absences from work that cost the U.S. economy $44.6 billion each year.

So your quality of sleep isn’t just your problem. It’s something that communities, doctors, and even the government are keeping an open eye on. So what’s the deal with sleep really and how can we get a good night’s rest once and for all? That’s what we are going to talk about today. Let’s meet our experts.

Dr. Mary Tracey is a Naturopathic Physician whose areas of focus include women’s health, pain management, and chronic disease intervention. She is passionate about the inner workings of the human body and utilizes methods that promote long-term states of health and wellness for her patients.

Dr. Kate Zachau is an Osteopathic Family Medicine Physician who works with patients to determine the root cause of their symptoms in alignment with naturopathic and osteopathic philosophies. She specifically works with women as they move through menopause and her passion for integrative medicine is most notable in the modalities of mind-body medicine, nutrition, and osteopathic manipulation.
In today's episode, Dr. Tracey and Dr. Zachau mention several of their favorite tools for good sleep:

Binaural Beats

Here on Your Health Toolkit, we often talk about how conventional and naturopathic medicine can play complementary roles in our overall health. We call this “collaborative medicine” and through the work that we do at Collaborative Natural Health Partners, we are able to give people the knowledge and the tools they need to feel great every single day. If you’re interested in learning more, head over to our website or follow us on Facebook or Instagram for information, articles, and resources to take the guesswork out of your health.
Your Health Toolkit is a podcast presented for general information and educational purposes only. The discussions presented by Dr. Lauren Young and the show’s guests should not be considered medical advice but rather a conversation starter with your doctor. Everyone’s body is unique, and we recommend having a discussion with your personal healthcare team before trying anything discussed on the show.

Binaural Beats

Previous Episode

The Magic of Bodywork

Massage, chiropractic care, acupuncture, reflexology. These are just a few examples of bodywork, a commonly known but lesser used therapy that promotes healing in both the body and the mind.

From a naturopathic perspective, bodywork is an essential part of our care regimen for many reasons that we’re going to get into today. Many of the ancient practices can offer comparable or better results than what can be achieved through modern medicine. But with so many options available, it can be hard to decipher what’s actually right for you. So that’s what we are going to tackle today.

Dr. Julia Vitali is an Osteopathic Physician who practices alongside me at Collaborative Natural Health Partners in Connecticut. Dr. Vitali lives and breathes an integrative approach to medicine and she uses a lot of bodywork in her practice to ensure that her patients can move freely and heal naturally.

Dr. Anthony Pascucci is a Naturopathic Physician with a focus on gastrointestinal disorders, men’s health issues, and chronic conditions such as cardiovascular disease, arthritis, and diabetes. He honors the power of the mind and body to heal using traditional naturopathic techniques married with modern functional medicine testing and clinical nutrition.

Next Episode

Managing Anxiety and Depression Naturally

If you’re feeling extra nervous, stressed, or just not yourself these days, you aren’t alone. According to the most recent Pew Research Center analysis, four-in-ten U.S. adults have experienced high levels of psychological distress at least once since the early stages of the coronavirus outbreak. That’s 41% of Americans and the percentage skyrockets to 58% when you isolate the data to people aged 18 to 29.

This data is terrifying and what makes it even harder to grapple with is that our healthcare community is already under so much pressure. People are feeling the effects of mental health issues more frequently and younger, and the resources to combat them are harder to come by. With so much demand, quick fixes in the form of anti-depressants are becoming the go-to solution. A study referenced by The Royal Pharmaceutical Society in the UK found anti-depressant prescriptions rose by 35% in six years and yet another study published by U.S. News & World Report in 2022 found that anti-depressant use over time may do little to improve the overall quality of life.

So where are we with all of this? Are there ways that we can help ourselves to find some calm, alleviate our symptoms, and teach ourselves how to repair in a more beneficial way for our long-term health?

Dr. Julia Vitali is an Osteopathic Physician who practices alongside me at Collaborative Natural Health Partners in Connecticut. Dr. Vitali lives and breathes an integrative approach to medicine and uses a lot of bodywork and mental health practices to help her patients achieve optimum wellbeing.

Dr. Megan Fortin is a Naturopathic Physician and she is passionate about individualized care and works to treat the whole person while utilizing clinical nutrition, botanical medicine, and lifestyle counseling.
A few resources that are mentioned in the show:
Dr. Young's book pick "Listening to Depression" by Dr. Lara Honos-Webb
Find a Therapist at