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This episode is brought to you by Rupa Health and Pique.\nNot only does poor sleep make you less productive and uncomfortably tired, but it can also wreak havoc on your hormones and health. Yet so many patients tell me they often find themselves awake between 1:00 am and 4:00 am. There are many factors that can contribute to sleep issues, but the two most common culprits threatening your sleep-wake cycles are unregulated blood sugar levels (or poor nutrition status) and chronic stress.\nIn today\u2019s episode of my series I\u2019m calling Health Bites, I talk all about sleep and my top tips for what you can do to stay asleep and sleep more deeply.\xa0\nThis episode is brought to you by Rupa Health and Pique.\nRupa Health is a place where Functional Medicine practitioners can access more than 2,000 specialty lab tests from over 35 labs like DUTCH, Vibrant America, Genova, and Great Plains. You can check out a free, live demo with a Q&A or create an account at RupaHealth.com.\nRight now you can take advantage of Pique\u2019s limited-time special offer on your first month's supply of Sun Goddess Matcha. Just head over to piquelife.com/farmacy for 15% off plus free shipping on your first month\u2019s supply.\nHere are more details from our interview (audio version / Apple Subscriber version):\n\nSymptoms of unbalanced cortisol (4:38 / 1:06)\xa0\n\nMelatonin production in the body (5:55 / 3:21)\xa0\n\nHow stress affects sleep-wake cycles (6:49 / 4:13)\xa0\n\nStrategies to optimize nutrition to handle stress effectively and get high-quality sleep throughout the whole night (7:55 / 5:15)\xa0\n\n\nMentioned in this episode\n10-Day Detox Diet\n\n \nLearn more about your ad choices. Visit megaphone.fm/adchoices