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I'm here to support you every step of the way on your journey to better sleep, increased energy, and enhanced stress resilience. Together, we'll craft a personalized plan that addresses your unique needs and, ensuring the process is manageable and empowering. Let's take the first towards a more and energized version of yourself today.

~Dr. Megan

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MEET DR. MEGAN LITTLE

Hey there, welcome to this exciting journey toward better health! As your Naturopathic Doctor and Health & Wellness Coach, I'm here to support you every step of the way. I take a holistic approach because I truly believe in building a strong, lasting foundation for your well-being. There are no quick fixes when it comes to feeling your best in the long run.

Together, we’ll use natural medicine and other holistic methods to create a personalized plan that’s just right for you, based on your unique needs. I'm excited to be part of this with you!

Work With Me

LET'S CONNECT

Umm...don't tell me what to do @ouraring

ITS 6:36 PM

6:36

PM

(Runs to bedroom to put on PJs)

(It's for my health)

#sleepmedicine #naturalmedicine #nd #ouraring #restreset

Melatonin: Myths vs. Facts

Melatonin is often called the “sleep hormone,” but there’s a lot of misinformation surrounding its role in sleep. Let’s set the record straight!

🚫 Myth: Melatonin knocks you out like a sleeping pill.
✅ Fact: Melatonin doesn’t sedate you—it signals to your brain that it’s time for sleep by regulating your circadian rhythm.

🚫 Myth: More melatonin = better sleep.
✅ Fact: Taking high doses can actually disrupt sleep cycles and lead to grogginess the next day. The optimal dose is typically 0.3-1 mg—not the 5-10 mg doses commonly sold.

🚫 Myth: Melatonin is the best solution for insomnia.
✅ Fact: Melatonin is most effective for shifting sleep timing (e.g., jet lag, shift work, delayed sleep phase disorder), but it’s not a cure for chronic insomnia. Addressing underlying causes like stress, poor sleep hygiene, and cortisol imbalance is key.

🚫 Myth: Your body always produces enough melatonin on its own.
✅ Fact: Blue light exposure at night, chronic stress, and aging can suppress natural melatonin production. Supporting sleep hygiene and regulating stress is essential.

Takeaway: Melatonin can be helpful in specific cases, but it’s not a magic sleep fix. Optimizing your natural sleep-wake cycle is the real game-changer!

Please talk with your doctor before starting any supplement. Melatonin should not be given to dogs.

#MelatoninMyths #SleepScience #CircadianRhythm #BetterSleepNaturally #MelatoninFacts #WiredButTired #naturopath #naturalhealth #nauralmedicine #nd #sleephealth #sleepwellness #foundationsofhealth #bedtime #sleepmedicine #sleepcoach #sleepbetter #sleeptips

Why I Focus on Sleep & Stress Resilience

For most of my adult life, I’ve struggled with both sleep and stress management. But it wasn’t until Naturopathic Medical School that things really unraveled.

Here I was—learning to help others be healthy—while becoming the most unhealthy I had ever been. Chronic stress, burnout, and sleepless nights became my norm. My body was running on empty, and I knew something had to change.

Through that experience, I learned the power of slowing down and truly focusing on the foundations of health—not just for my patients but for myself. And while I’m far from perfect, I’ve seen firsthand how transformative it is to prioritize rest, manage stress, and listen to my body. Now, I want others to experience that same shift—because true health starts with the basics.

Now, my mission is to help others build stress resilience, get good sleep, and break out of the cycle of wired but tired in a way that feels sustainable and restorative—because I’ve been there, and I know firsthand how life-changing it is to heal.

If you’ve ever felt stuck in the cycle of stress, exhaustion, and restless nights, know that there is a way out—and it starts with giving your body what it truly needs.

Have you ever had a wake-up call with your health? Let’s chat in the comments!

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#healthbehaivorchange #goalsettingtips #pathstochange #healthbehaviorgoals #healthygoals #naturopath #naturalhealth #nauralmedicine #nd #sleephealth #sleepwellness #foundationsofhealth #bedtime #sleepmedicine #sleepcoach #sleepbetter #sleeptips #nbchwc #healthcoach #wellnesscoach #health #wellness #certifiedcoach #coach #motivationalinterviewing

Magnesium for Sleep: Science or Hype?

Magnesium plays a role in over 300 biochemical reactions, including those that support relaxation and sleep. But does supplementing with it actually help? Here’s what the science says.

How Magnesium Supports Sleep
Regulates GABA, a neurotransmitter that promotes calmness
Helps muscles relax and reduces nighttime cramps
Lowers cortisol, which can quiet a racing mind

Who Might Benefit?
People with low magnesium levels (common with high stress, poor diet, or excess caffeine/alcohol)
Those experiencing restless legs or muscle cramps
Individuals struggling with sleep disturbances related to anxiety

Who Should Be Cautious?
People with kidney disease, as excess magnesium can be difficult to excrete
Those on certain medications, including some blood pressure or diuretic meds
Anyone already getting enough from food, since too much can cause digestive issues

Best Forms for Sleep
Glycinate – calming and easy on digestion
L-Threonate – crosses the blood-brain barrier and may support cognitive function

Final Thought
❗Magnesium can be a helpful tool for sleep, but it’s not a magic cure. If you’re considering supplementation, talk to your doctor first to make sure it’s right for you. ❗

Have you tried magnesium for sleep? What’s been your experience? Let’s discuss in the comments. #MagnesiumForSleep #BetterSleep #ScienceOfSleep

Labs I Recommend for Baseline Health, Stress & Sleep

If you're struggling with fatigue, stress, or sleep issues, testing can provide key insights into what's happening beneath the surface. Here are some foundational labs I often recommend:

🔬 Baseline Health Markers:
CBC (Complete Blood Count) – Screens for anemia, infections & overall immune function.
CMP (Comprehensive Metabolic Panel) – Evaluates liver, kidney, blood sugar & electrolyte balance.
Fasting Lipid Panel – Assesses cholesterol & cardiovascular health (which can impact sleep & stress resilience).
Ferritin (Iron Storage) – Low levels can contribute to fatigue, restless legs & poor sleep.

⚡ Functional Lab Markers
Cortisol (Blood or Saliva Test) – Measures stress hormone levels & adrenal function.
Vitamin B12 – Crucial for energy, brain health & nervous system function.

✨ Bonus: Functional Labs for Deeper Insight!
Salivary or Urine Hormone Testing – Measures cortisol rhythm, melatonin & sex hormones.
Neurotransmitter Testing – Evaluates serotonin, dopamine & GABA levels, which can affect mood, stress & sleep quality.

Testing gives you clarity! Instead of guessing, you can pinpoint what your body needs to restore balance. If you're struggling with chronic stress, low energy, or poor sleep, these labs can be a great starting point.

Why do I love sleep medicine? Because I’ve lived it.

During ND school, chronic stress and hyperarousal led to sleep maintenance insomnia—I could fall asleep, but staying asleep was another story. Some nights, I’d wake up in the middle of the night, my mind racing, unable to drift back to sleep. And while things have improved, high-stress periods can still stir up those old patterns.

Through experience and study, I’ve learned that sleep hygiene alone isn’t always enough. It takes a deeper approach—nervous system regulation, targeted therapies, and personalized strategies—to truly support restorative sleep. Now, I’m passionate about helping others navigate their sleep challenges with science-backed tools that go beyond the basics.

Sleep isn’t just about habits—it’s about healing. 💛 #SleepMedicine #RestorativeSleep #NDLife #sleephealth #sleepwellness #foundationsofhealth #bedtime #sleepmedicine #sleepcoach #sleepbetter #sleeptips #naturopath #naturalhealth #nauralmedicine #nd #nbchwc #healthcoach #wellnesscoach #health #wellness #certifiedcoach #coach #motivationalinterviewing

Why a Consistent Bedtime is the Real Sleep Hack 🛏️⌛

Want better sleep? Forget the fancy gadgets—going to bed at the same time every night might be the most powerful thing you can do. Here’s why:

The Science of a Set Bedtime
🔹 Regulates circadian rhythms – Your body thrives on routine. A consistent bedtime keeps your internal clock aligned, making it easier to fall asleep and wake up naturally.
🔹 Improves sleep quality – Irregular sleep schedules disrupt REM and deep sleep, leading to grogginess and poor recovery.
🔹 Supports hormone balance – Melatonin (your sleep hormone) and cortisol (your stress hormone) follow a rhythm. Constantly shifting your bedtime throws them off, making sleep feel less restorative.

What Happens When You’re Inconsistent?
❌ More difficulty falling asleep, even when tired
❌ Increased risk of insomnia and daytime fatigue
❌ Higher stress and blood sugar fluctuations

The Fix
Set a realistic bedtime you can stick to, even on weekends
Create a wind-down routine to signal sleep time
Aim for 7-9 hours of sleep nightly, consistently
Your body craves rhythm. The more predictable your sleep schedule, the better you’ll feel. What’s your ideal bedtime? Drop it below! ⬇️ #BetterSleep #CircadianRhythm #SleepScience

Wind-Down Activities to Signal Your Body It’s Time for Rest

Your body doesn’t just “switch off” at bedtime—it needs signals that it’s time to transition into sleep mode. A consistent wind-down routine helps lower cortisol, activate the parasympathetic nervous system, and prepare your brain for deep, restorative sleep.

🔹 1. Dim the Lights
Lowering brightness reduces blue light exposure, helping your body naturally increase melatonin production and align with your circadian rhythm.

🔹 2. Gentle Movement or Stretching
Slow, mindful movement calms the nervous system, releases tension, and signals the body to shift out of “fight-or-flight” mode.

🔹 3. Herbal Tea or Magnesium Drink
Herbs like chamomile, passionflower, or valerian root support relaxation, while magnesium helps regulate neurotransmitters involved in sleep.

🔹 4. Breathwork or Meditation
Deep breathing exercises (like 4-7-8 breathing) activate the parasympathetic nervous system, reducing stress hormones and slowing brain activity.

🔹 5. Reading (Non-Digital)
A paper book or audiobook (nothing too stimulating!) helps ease the transition from wakefulness to sleep, unlike screens that emit sleep-disrupting light.

🔹 6. Journaling or Gratitude Practice
Dumping thoughts onto paper prevents racing thoughts at bedtime, while gratitude journaling can help shift the mind into a relaxed state.

The key? Consistency. Doing the same wind-down routine each night trains your body and brain to recognize when it’s time for sleep, leading to easier, deeper rest.

#BetterSleep #SleepHygiene #WindDownRoutine #WiredButTired #HolisticHealth #RestorativeSleep #sleephealth #sleepwellness #foundationsofhealth #bedtime #sleepmedicine #sleepcoach #sleepbetter #sleeptips #naturopath #naturalhealth #nauralmedicine #nd

Understanding Sleep Architecture: A Deep Dive into Sleep Stages
Your sleep isn’t just “light” or “deep”—it follows a structured cycle of distinct stages that each serve a unique purpose. Let’s break them down one by one.

Stage 1: NREM 1 – The Drowsy Transition
⏳ Duration: ~5% of total sleep
This is the lightest stage of sleep, lasting just 1-7 minutes.
Heart rate and breathing begin to slow.
Muscles relax, but hypnic jerks (sudden muscle twitches) can occur.
Brain waves shift from active beta waves to slower theta waves.
💡 Think of this as the "dozing off" phase. If someone wakes you, you might not even realize you were asleep!

Stage 2: NREM 2 – Light Sleep & Memory Processing
⏳ Duration: ~45-55% of total sleep
Heart rate and body temperature drop further.
Sleep spindles (bursts of brain activity) and K-complexes (big brainwave shifts) help with memory consolidation and sensory filtering.
You’re asleep but still easily woken.
💡This is the "stabilizing" phase of sleep—preparing your brain and body for deeper stages.

Stage 3: NREM 3 – Deep Sleep (Slow-Wave Sleep)
⏳ Duration: ~15-25% of total sleep (more in young people, less with age)
Brain waves slow dramatically into delta waves.
Tissue growth and repair occur, with human growth hormone (HGH) being released.
Blood pressure drops, and muscles fully relax.
Hardest stage to wake from—if someone does wake you, expect grogginess.
💡 This is the most physically restorative stage, critical for muscle repair, immune function, and overall recovery.

Stage 4: REM Sleep – Dreaming & Brain Restoration
⏳ Duration: ~20-25% of total sleep (more in later sleep cycles)
Brain activity ramps up, similar to wakefulness.
Eyes move rapidly behind closed lids (hence "Rapid Eye Movement").
Heart rate and breathing become irregular.
Dreams occur, and the brain strengthens memory and emotional processing.
The body enters muscle atonia (temporary paralysis) to prevent acting out dreams.
💡 This is the most mentally restorative stage—essential for learning, memory, and emotional regulation.

#sleephealth #sleepwellness #foundationsofhealth #bedtime #sleepmedicine #sleepcoach #sleepbetter #sleeptips #naturopath #naturalhealth

Alcohol & Sleep: The Nightcap Trap

That glass of wine might make you feel sleepy, but it doesn’t mean you’ll sleep well. Alcohol disrupts your sleep cycles, leading to more fragmented, lower-quality rest. Here’s the science and 3 rules to follow if you’re going to indulge:

🍺 1. Cut Off Alcohol 3-4 Hours Before Bed
Alcohol sedates you, but it also suppresses REM sleep, which is essential for memory and recovery. As it metabolizes, your body experiences a rebound effect, leading to more wake-ups in the second half of the night.

🛌 2. Hydrate & Replenish
Alcohol is a diuretic, meaning you’ll be up more often for bathroom trips. It also depletes electrolytes like magnesium and potassium, which help regulate sleep. Alternate drinks with water and eat nutrient-rich foods to lessen the impact.

📉 3. Know Your Tolerance
The more you drink, the worse your sleep gets. Even one drink can reduce sleep quality, but multiple drinks almost guarantee deep sleep disruption and next-day grogginess. If you already struggle with sleep, consider skipping the nightcap (or switching to a mocktail!).

✨ Bonus Tip: If you must drink, day drinking is technically better for sleep—but good luck explaining that to your boss.

Do you notice a difference in your sleep after drinking? Let’s hear it! #SleepAndAlcohol #BetterSleep #NightcapTrap #sleephealth #sleepwellness #foundationsofhealth #bedtime #sleepmedicine #sleepcoach #sleepbetter #sleeptips #naturopath #naturalhealth #nauralmedicine #nd

Caffeine & Sleep: Friend or Foe? ☕️😴

Love your coffee but struggling with sleep? Caffeine is a double-edged sword—it can boost focus and energy, but it can also wreck your rest if you’re not careful. Here are 3 rules to follow if you're going to enjoy caffeine without sabotaging your sleep:

☕ 1. Cut Off Caffeine Early
Caffeine has a half-life of ~5-6 hours, meaning half of it is still in your system hours after drinking it! Try to stop caffeine intake by 12 PM-2 PM to avoid lingering effects at bedtime.

⚖️ 2. Watch Your Dose
More isn’t always better! High doses (like multiple coffees or energy drinks) can lead to jitters and even next-day grogginess. Stick to moderate amounts (~100-200mg per serving) and listen to your body’s response.

🌿 3. Consider Your Sensitivity
Some people metabolize caffeine quickly, while others feel wired from just a little. If you’re sensitive, opt for decaf, green tea, or a smaller dose—especially if you struggle with sleep.

✨ Bonus Tip: If you must have a late-day coffee, counterbalance it with relaxation techniques like breathwork or magnesium-rich foods to help wind down.

Do you have a caffeine cut-off time? Let me know in the comments! 👇 #CaffeineAndSleep #BetterSleep #CoffeeLover #nbchwc #healthcoach #wellnesscoach #health #wellness #certifiedcoach #coach #motivationalinterviewing #naturopath #naturalhealth #nauralmedicine #nd #sleephealth #sleepwellness #foundationsofhealth #bedtime #sleepmedicine #sleepcoach #sleepbetter #sleeptips

Hey! Nice to meet you!
I'm Dr. Megan!

I’m a Naturopathic Doctor & Wellness Coach who walks the line between natural medicine and science-based practices. 🌿🔬 I believe in the power of foundational health habits—because real wellness starts with the basics: sleep, stress resilience, and energy balance.

Why these? Because I’ve lived it. I know what it’s like to be wired but tired, stressed out, and running on fumes—and I also know what it takes to turn it around.

I love natural remedies, evidence-based approaches, and the occasional unhealthy indulgence (because balance, right?). My goal? To help you build sustainable habits that actually work—without the all-or-nothing mindset.

Tell me—what’s one health habit you swear by? Let’s connect!

#NaturopathicMedicine #SleepWellness #WiredButTired #HolisticHealth #StressResilience #FoundationalHealth

Is Sleep Tracking Helping or Hurting Your Sleep?

Tracking your sleep can be a game-changer—or a stress-inducer. It all depends on how you track and what you do with the data.

Benefits of Sleep Tracking:
🔹 Identifies patterns in sleep quality & duration
🔹 Helps pinpoint habits that improve or worsen sleep
🔹 Can highlight trends over time (e.g., better sleep on weekends?)

Challenges of Sleep Tracking:
🔸 Can lead to “orthosomnia” (stress about perfect sleep = worse sleep!)
🔸 Data may not always be accurate (especially with wearables)
🔸 Focusing too much on numbers vs. how you actually feel

Paper vs. Digital Tracking—Which is Better?

📖 Paper Sleep Journal:
✔️ Encourages mindfulness & reflection
✔️ No blue light or data overload
✔️ Customizable (track what matters to you!)
❌ Requires consistency & manual effort

📱 Electronic/Wearable Tracking:
✔️ Automates data collection (no thinking required)
✔️ Tracks movement, HRV, & other metrics
✔️ Some provide actionable insights
❌ Accuracy varies, and data obsession is real!

Bottom Line: Use sleep tracking as a tool, not a rule. The best method is the one that helps you sleep better, not the one that adds more stress.

Do you track your sleep? If so, what method works best for you? Drop a comment below!
#SleepTracking #BetterSleep #Wellness #naturopath #naturalhealth #nauralmedicine #nd #sleephealth #sleepwellness #foundationsofhealth #bedtime #sleepmedicine #sleepcoach #sleepbetter #sleeptips #nbchwc #healthcoach #wellnesscoach #health #wellness #certifiedcoach #coach #motivationalinterviewing

One of the most magical things I love about natural medicine is the art of formulating teas and tinctures. @wishgardenherbs is one of my favorite companies for so many reasons. Not only is it woman-owned (which is amazing in itself!), but it’s also one of the most approachable herbal companies I’ve come across.

Herbal medicine can sometimes feel intimidating or even a little mystical, but WishGarden makes it accessible. The blends are thoughtfully crafted and actually taste good—something that’s not always guaranteed in the world of herbal remedies. The dosing instructions are clear, the bottles are easy to use, and even the names bring a little joy (seriously, Kick A$$ Immune? 😂). It’s herbalism that feels good, makes sense, and meets people where they are.

Natural medicine can be overwhelming, especially for those unfamiliar with it. It often gets side-eyed due to misconceptions, lack of research, or unrealistic medical claims. But responsible herbalism isn’t about miracle cures—it’s about reconnecting with a tradition where people had the tools to support their own health. There’s something powerful about that.

(Article in Naturally, Danny Seo - Spring 2025)

#naturalmedicine
#herbalmedicine
#wishgarden
#wishgardenherbs
#nd
#plantmedicine

My Top 3 Herbs for Sleep

Struggling to fall asleep or stay asleep? Instead of reaching for a sleep aid, try these 3 powerful herbs that naturally support relaxation, nervous system balance, and deep sleep.

🔹 1. Passionflower (Passiflora incarnata)
This beautiful vine isn’t just for looks—it’s packed with GABA-boosting compounds that calm the nervous system and quiet a racing mind. Passionflower is great for those who feel anxious at night or have trouble "turning off" their thoughts.

🔹 2. Chamomile (Matricaria chamomilla)
One of the most well-known sleep herbs, chamomile contains apigenin, a flavonoid that binds to GABA receptors in the brain, promoting sedation and deep relaxation. It also reduces inflammation and supports digestion, which can further enhance sleep quality.

🔹 3. Hops (Humulus lupulus)
Known for its role in brewing beer, hops is also a powerful herbal sedative. It lowers nervous system activity, enhances GABA, and helps regulate circadian rhythms, making it especially beneficial for restless sleepers or those struggling with nighttime cortisol spikes.

How to Use These Herbs for Sleep:
✔️ Tea: Steep chamomile, passionflower, or hops for a soothing nighttime ritual.
✔️ Tincture: Use a few drops in water for a more concentrated effect.
✔️ Capsules: Convenient for targeted sleep support.

💬 Have you tried these herbs for sleep? Which one works best for you? Let’s chat below! 👇

Surgery is done, and now I’m in full rest mode—which, honestly, might be the hardest part. Slowing down, asking for help, and letting my body do its thing doesn’t come naturally to me, but I’m learning.

Healing isn’t just about the physical—it’s also about giving myself permission to rest without guilt, to receive support without resistance, and to trust that my body knows what to do.

So for now, I’m embracing the slowness, the naps, and the quiet moments. If you need me, I’ll be over here hydrating, deep breathing, and binge-watching something good!

Sending love to anyone else in a season of healing—you’re not alone.

What is Melatonin? The Science Behind Your Sleep Hormone

Melatonin is a hormone produced by the pineal gland in your brain that plays a crucial role in regulating sleep-wake cycles. Often called the "sleep hormone," melatonin levels naturally rise in response to darkness, helping signal to your body that it's time to rest. ☁️

How It Works:
🔹 Light & Darkness Control It – Exposure to light (especially blue light from screens) suppresses melatonin production, while darkness triggers its release.
🔹 Circadian Rhythm Regulator – It aligns your body's internal clock, ensuring you feel sleepy at night and alert during the day.
🔹 More Than Just Sleep – Melatonin also has antioxidant properties and influences immune function and metabolism.

Melatonin Availability Around the World
In the U.S., melatonin is available over the counter (OTC) as a dietary supplement.
In Europe and other regions, melatonin is often available by prescription only (Rx) and regulated as a medication.

Can You Take It as a Supplement?
Yes! Melatonin supplements are often used to help with jet lag, insomnia, or shift work sleep disorders. However, taking it at the right time and in the right dosage is key for effectiveness.

Want to improve your natural melatonin production? Try dimming lights before bed, avoiding screens, and sticking to a consistent sleep schedule!

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#sleephealth #sleepwellness #foundationsofhealth #bedtime #sleepmedicine #sleepcoach #sleepbetter #sleeptips #nbchwc #healthcoach #wellnesscoach #health #wellness #certifiedcoach #coach #motivationalinterviewing

💊 Why Sleep Aids Aren’t a Long-Term Solution

If you struggle with sleep, it’s tempting to reach for over-the-counter (OTC) or prescription sleep aids. While they can help in the short term, they don’t address the root cause of poor sleep—and may even make things worse. Here’s why:

🔹 1. They Don’t Provide Natural Sleep 🧠💤
Most sleep aids sedate you rather than inducing true restorative sleep. Studies show they can reduce deep sleep (Stage 3) and REM sleep, which are essential for memory, immune function, and hormone regulation.

🔹 2. They Can Cause Dependence & Tolerance ⚠️
Both OTC (e.g., diphenhydramine) and prescription sleep aids (e.g., benzodiazepines, Z-drugs) can lead to tolerance—meaning you need higher doses over time to get the same effect. This can create dependence, making it harder to sleep without them.

🔹 3. They Can Disrupt Natural Melatonin & Neurotransmitters 🧬
Many sleep aids suppress natural melatonin production or interfere with GABA, serotonin, and dopamine balance, potentially leading to long-term sleep disruption and next-day grogginess.

🔹 4. They Mask Underlying Issues 🔍
Poor sleep is often a symptom of something deeper—stress, circadian rhythm dysregulation, gut imbalances, nutrient deficiencies, or hormonal issues. Sleep aids may temporarily help, but they don’t fix the root cause.

✨ What to Do Instead?
✔️ Regulate your circadian rhythm with morning sunlight & consistent wake/sleep times.
✔️ Support your nervous system with breathwork, magnesium, and adaptogens.
✔️ Address stress & underlying imbalances through lifestyle, nutrition, and functional testing.
✔️ Use natural sleep aids strategically (like herbal teas or targeted supplements) under guidance.

Sleep aids should not be stopped abruptly, please talk to your provider about a safe way to discontinue.
💬 Have you ever tried sleep aids? What was your experience? Let’s chat below! 👇

#BetterSleep #RootCauseHealing #WiredButTired #CircadianRhythm #SleepOptimization #HolisticHealth

If you’re struggling with falling or staying asleep, your gut microbiome might be influencing your brain chemistry, stress response, and sleep cycles. Here’s how:

1. Gut Bacteria Influence Sleep Neurotransmitters
Your gut produces ~90% of serotonin, a key neurotransmitter that regulates mood and sleep—and serves as a precursor to melatonin, your sleep hormone. Dysbiosis (gut microbiome imbalance) has been linked to lower serotonin levels and disrupted circadian rhythms.

2. Inflammation in the Gut Affects the Brain
Chronic gut inflammation can activate the HPA axis (hypothalamic-pituitary-adrenal axis), leading to elevated cortisol levels, brain inflammation, and impaired melatonin production—making deep sleep harder to achieve.

3. The Gut and Circadian Rhythms Are Connected
Your gut microbiome follows a 24-hour rhythm, just like your brain. Poor gut health can lead to irregular melatonin secretion, making it difficult to fall asleep and stay asleep. A disrupted gut = a disrupted body clock.

4. “Leaky Gut” May Contribute to “Leaky Brain”
Increased intestinal permeability (aka “leaky gut”) has been associated with neuroinflammation and blood-brain barrier dysfunction, which can negatively impact sleep, cognitive function, and mood regulation.

How to Support Your Gut for Better Sleep:
✔️ Prioritize prebiotic + probiotic foods to promote a healthy gut microbiome.
✔️ Reduce processed foods & excess sugar to lower inflammation.
✔️ Manage stress & cortisol through breathwork, movement, and nervous system regulation.
✔️ Support circadian rhythms with morning sunlight + meal timing consistency.

💬Have you ever noticed how gut issues affect your sleep? Let’s talk below!

Research🔬
PMID: 39064702
PMID: 26779321
PMID: 39604427
PMID: 39981404
PMID: 38247459

#GutBrainConnection #SleepScience #WiredButTired #MicrobiomeHealth #MelatoninNaturally #CircadianRhythm #sleephealth #sleepwellness #foundationsofhealth #bedtime #sleepmedicine #sleepcoach #sleepbetter #sleeptips #naturopath #naturalhealth #nauralmedicine #nd #restreset

Always learning....

According to the American Academy of Sleep Medicine (AASM) a recent survey revealed that up to 81 % of Americans lose sleep from worrying about sleep.🤔

Now, I want to dig a bit more into this (it feels 🤯), but this is not too surprising, considering the number one recommended treatment for insomnia is cognitive behavior therapy, specifically for insomnia.

I am not convinced that there is such a thing as a "perfect" night of sleep, but I do believe that it is possible to get great sleep, and wake well rested.

It seems like it should just happen, right? We climb in bed, fall asleep in less than 10 minutes and then we wake 7-9 hours later with a spring in our step, and ready to take on the world. Wrong.

In our highly anxious, always on the go, hustle culture, I think it takes a bit more effort, if not, intention.

Need some help with your sleep? Stick around, I've got lots of info coming your way over then next few weeks...

☀️ Better Sleep Starts in the Morning!

If you’re struggling with poor sleep, don’t just focus on bedtime habits—your morning routine plays a huge role in setting up quality rest at night. Here are 3 science-backed ways to optimize your mornings for better sleep:

🌞 1. Get Morning Sunlight (Within 30 Minutes of Waking)
Exposure to natural light in the morning helps regulate your circadian rhythm by suppressing melatonin and boosting cortisol at the right time. This strengthens your sleep-wake cycle so melatonin naturally rises in the evening when it’s time to sleep. Aim for 10-30 minutes of sunlight exposure (even on cloudy days!).

🏃‍♀️ 2. Move Your Body Early in the Day
Morning exercise helps set your internal clock by increasing body temperature and signaling wakefulness. It also reduces evening cortisol levels, making it easier to wind down at night. Even a short walk or some light stretching can make a difference!

☕ 3. Delay Caffeine for 60-90 Minutes After Waking
Drinking coffee immediately upon waking can interfere with your natural cortisol rhythm, leading to an energy crash later in the day. Caffeine also has a half-life of 5-6 hours, meaning that an early morning cup is less likely to interfere with sleep than an afternoon one.

🔬 The Science is Clear: The way you start your morning impacts melatonin production, cortisol balance, and sleep quality later at night. Small shifts in your AM routine can lead to deeper, more restorative sleep long-term!

Do you have a morning routine? Let me know in the comments! 👇

#Restreset #BetterSleepStartsHere #CircadianRhythm #MorningRoutine #WiredButTired #SleepScience #HealthySleepHabits #sleephealth #sleepwellness #foundationsofhealth #bedtime #sleepmedicine #sleepcoach #sleepbetter #sleeptips #naturopath #naturalhealth #nauralmedicine #nd

💡 Why Dimming Lights Before Bed is Essential for Quality Sleep

If you’re scrolling in bed or sitting under bright lights before sleep, you may be sending your brain the wrong signals—making it harder to fall and stay asleep.

🔬 Here’s the science:
Your body’s sleep-wake cycle (circadian rhythm) is regulated by light exposure. Blue light from screens, LEDs, and overhead lighting suppresses melatonin production, the hormone that signals your body it's time for sleep. This leads to:

🚨 Delayed sleep onset – Your brain thinks it’s still daytime.
🚨 Reduced melatonin levels – Making it harder to stay asleep.
🚨 Lower sleep quality – Less deep, restorative sleep.

How to Optimize Your Evening Light Exposure:
✔️ Dim overhead lights at least 1-2 hours before bed.
✔️ Use warm, red-toned lighting instead of bright white/blue lights.
✔️ Limit screen time or use blue-light blocking glasses.
✔️ Enable “Night Mode” on phones & tablets to reduce blue light.

Little changes = better sleep! Try dimming your lights tonight and see if you notice a difference.

💬 Do you already follow this sleep tip, or is it new to you? Let me know below! 👇

Happy World Sleep Day!
If you know me, you know that sleep is one of my favorite things to learn about—and for good reason! It’s the foundation of our health, mood, and energy. Sleep is truly fascinating—I love diving into the science behind it, from how it impacts our brains to simple ways to improve it.

These books? Just a glimpse into my obsession with the science (and art) of great sleep.

For now, tell me—what’s your biggest sleep struggle? Drop it in the comments!

#WorldSleepDay #BetterSleep #SleepScience #WellnessJourney #naturopath #naturalhealth #nauralmedicine #nd #nbchwc #healthcoach #wellnesscoach #health #wellness #certifiedcoach #coach #motivationalinterviewing #sleephealth #sleepwellness #foundationsofhealth #bedtime #sleepmedicine #sleepcoach #sleepbetter #sleeptips

Is Chronic Stress Stealing Your Sleep?

Chronic stress keeps your nervous system on high alert, disrupting the delicate balance of hormones and neurotransmitters that regulate sleep. When stress becomes persistent, it can lead to:

⚡ Elevated Cortisol at Night → Instead of naturally declining in the evening, cortisol (your stress hormone) stays high, making it harder to fall asleep.

🔄 Delayed or Disrupted Sleep Cycles → Stress impacts the transition into deep sleep (slow-wave sleep), leading to more nighttime awakenings and less restorative rest.

💔 Increased Inflammation & Nervous System Dysregulation → Chronic stress triggers inflammation and overactivates the sympathetic nervous system ("fight-or-flight"), which can cause light, fragmented sleep.

🚨 Common Signs Your Sleep is Affected by Stress:
❌ Waking up between 2-4 AM with racing thoughts
❌ Feeling wired but tired at night
❌ Light, restless sleep with vivid or intense dreams
❌ Morning fatigue, even after 7-8 hours in bed

Managing stress is just as important as practicing good sleep hygiene. Try nervous system regulation techniques like breathwork, mindfulness, and a consistent wind-down routine to support your body’s natural sleep rhythms.

#Restreset #StressAndSleep #CortisolImbalance #SleepScience #WiredButTired #NervousSystemRegulation #ChronicStressRecovery #sleephealth #sleepwellness #foundationsofhealth #bedtime #sleepmedicine #sleepcoach #sleepbetter #sleeptips #naturopath #naturalhealth #nauralmedicine #nd

🌡️ Why Body Temperature Matters for Quality Sleep ❄️

Did you know your body temperature naturally drops at night to help you fall and stay asleep? This is part of your circadian rhythm, signaling your body that it’s time to rest. If your temperature stays too high, it can interfere with melatonin production and disrupt deep sleep.

🔬 Here’s the science:
As bedtime approaches, your core body temperature drops by about 1-2°F to promote sleep onset. This cooling effect helps trigger the transition into deep, restorative sleep (especially Stage 3 & REM sleep).

🚨 When Your Temperature is Too High at Night, You May Experience:
❌ Difficulty falling asleep
❌ Restless sleep or night wakings
❌ Less deep sleep & REM sleep
❌ Increased sweating or overheating

How to Optimize Temperature for Better Sleep:
✔️ Keep your bedroom cool (Ideal temp: 60-67°F).
✔️ Take a warm shower/bath before bed – Your body cools down naturally after.
✔️ Use breathable bedding – Avoid heavy synthetic materials.
✔️ Try cooling mattress toppers or moisture-wicking sheets for hot sleepers.
✔️ Avoid late-night workouts or heavy meals, which can raise core temperature.

Small changes can make a big difference! Try adjusting your sleep environment and see how it impacts your rest.

💬 Do you sleep hot or cold? Let’s talk about it in the comments! 👇

#BetterSleep #SleepScience #WiredButTired #CircadianRhythm #DeepSleep #HolisticHealth

5 Tips to Avoid Burnout Before It Hits

Burnout isn’t just feeling tired—it’s a state of chronic physical, mental, and emotional exhaustion caused by prolonged stress. If you’ve been feeling drained, overwhelmed, or "wired but tired," it’s time to take action. Here’s how to protect your energy and build resilience:

🔹 1. Set Clear Boundaries 🚧
Burnout often stems from overcommitment and people-pleasing. Learn to say NO to what drains you and YES to what aligns with your well-being. Protect your time like it’s your most valuable asset—because it is.

🔹 2. Prioritize Deep Rest 😴
Sleep isn’t a luxury; it’s a biological necessity. Poor sleep fuels burnout by dysregulating cortisol and depleting energy reserves. Create a consistent wind-down routine, dim the lights, and avoid screens before bed to optimize deep sleep.

🔹 3. Regulate Your Nervous System 🧘‍♂️
If you’re always in fight-or-flight mode, burnout is inevitable. Activate your parasympathetic nervous system (rest-and-digest mode) with breathwork, meditation, or slow movement like yoga. Small, daily resets make a huge difference.

🔹 4. Fuel Your Body with Nutrient-Dense Foods 🥑
Chronic stress depletes B vitamins, magnesium, and adaptogenic reserves, making fatigue even worse. Support your body with whole foods, protein, healthy fats, and hydration—especially if you rely on caffeine to get through the day.

🔹 5. Make Time for Joy & Connection ❤️
Burnout thrives in isolation and overwork. Reconnect with activities that bring joy, laughter, and meaning—whether it’s nature, hobbies, or quality time with loved ones. Your energy is renewable when you prioritize what truly matters.

Burnout isn’t a badge of honor—it’s a signal to slow down and realign. Take care of yourself now so you don’t have to recover later.

💬 Which of these tips do you need the most right now? Drop a ❤️ if you’re committing to rest & resilience!

Today, on International Women's Day, I’m reflecting on the incredible strength and wisdom of women. Women are the backbone of our families, our communities, and our society — showing resilience, compassion, and leadership every day. As a Naturopathic Doctor and Wellness Coach, I’ve had the privilege of learning from so many remarkable women — clients, mentors, and friends — who inspire me with their courage and dedication to wellness. Let's continue to celebrate, support, and lift each other up. Together, we are stronger.

💛Dr. Megan

Clocks will jump forward this weekend!!! We'll endure the time honored tradition of losing an hour of sleep. If it means that I get an hour more of daylight, I'll take it. Here is how I'm preparing...

1. I am going to bed 15 min earlier each night until the time change. I will start winding down, doing my evening routine a little earlier to help train my body that it is time to rest. 🛌

2. Bright light, as early as possible when I wake, will help tell my body that it is time to go, without needing extra caffeine. 🌞

3. And maybe the most difficult of all - I'll be putting down electronics 2 hours before bed. Blue light emitted from devices keeps the body from secreting melatonin, making it more difficult to fall asleep when it is time. 📱

What changes are you making today for your sleep wellness?
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#naturopath #naturalhealth #nauralmedicine #nd #sleephealth #sleepwellness #foundationsofhealth #bedtime #sleepmedicine #sleepcoach #sleepbetter #sleeptips #restreset

I recently started sleeping with an eye mask again to help block out ambient light. It has made a huge difference in my ability to fall back asleep when I wake in the middle of the night. This one is from @mantasleep I love it because the eye cups are adjustable and it fits my face better, blocking out all light.

Daylight savings is this weekend!?!? How are you sleeping?

Beauty routine complete, ready for Santa.

Merry Christmas, from Molly🎄

"Plants and animals don’t fight the winter; they don’t pretend it’s not happening and attempt to carry on living the same lives that they lived in the summer. They prepare. They adapt. They perform extraordinary acts of metamorphosis to get them through. Winter is a time of withdrawing from the world, maximising scant resources, carrying out acts of brutal efficiency and vanishing from sight; but that’s where the transformation occurs. Winter is not the death of the life cycle, but its crucible."

Katherine May

I am wintering.

I had a clinical consult today to review labs for a client today, and was reminded of how important it is to hold space - for those that we are serving and for ourselves.

We live in such a fast paced society and it is often hard to slow down and just sit and be present in the moment - both for others and ourselves.

Externally, I am a really calm person. I love being able to hold space for others. I feel deeply that it is my calling in life. But the last year has been H.A.R.D. (if I could make this bold, I would). And internally, it feels a bit like a storm.

And it has been a challenge to not let myself become hard with it.

Space is healing. Protecting and nurturing space is healing.

As we are headed into a new year, calendars can get filled quickly with goals and aspirations. Both, worthy things. But, before you start writing in your plans, think about where you can also create more space.

Space to serve

Space to grieve

Space to hope

Space to _____

🕯️

Wet socks, cold socks, warming socks. Whatever you call them...they are magical for congestion and colds. I am fighting a virus for the first time in YEARS and I am thankful for simple home treatments.

Is it going to cure my cold?

No.

Does it help me breathe better and have less congestion when I wake in the morning.

Yes.

Might be the single best thing I learned in ND school.
(Jk. Sort of.)

#naturopathicdoctor #hydrotherapy #nunm #naturopath #sleep

Moose was the life of the party for the last 6 years. He was always in our space. Always getting into things that he shouldn't have. He L.O.V.E.D. fetch, chasing squirrels, and being outside from sun up to sun down.

Almost a year ago, he had his first seizure. And since then, we've been trying to catch up and get them under control. This week proved to be too much.

We love you forever. We'll miss your energy, joy, and excitement. 💔

Finally have been able to harvest a few of these Black Krim heirloom tomatoes from the garden. We lost a lot to pests, squirrels, and maybe even some deer. They are the perfect acidic, but sweet addition to eggs. I don't love tomatoes (texture), but these are too good to pass up.

New skills in development!

I have L.O.V.E.D. coffee since I was a teen. Back then it was mochas and lattes filled with sugar. Today I actually enjoy good black coffee and tasting different profiles of coffee.

A new decade means new hobbies and skills to develop...roasting coffee, cupping, and making espresso from a hand powered espresso maker.

My house smells amazing, and I only set off the smoke alarm once 🤣

My favorite cough remedy!

I have a chronic cough that pops up every once in a while when a perfect storm of allergies, stress, too much gluten and dairy collide. After years of being worked up by by medical providers, allergy tests, x rays, and lung function tests the only solution I was given was steroids. Sometimes steroids are necessary, but, I don't want to make them the regular go to. Instead, I'm really focusing on reducing stress, some allergy support removing things that I know cause inflammation.

This cough support has been a game changer for the acute cough that won't let up....

For those of you who have kiddos, there is a kids version too!

#naturalmedicine #herbalmedicine #naturopathicdoctor #nd #stress

First attempt at a Reel!

Coffee is my secret ingredient....

I've been working to change my habits around coffee...again...for the 128th time. Habits are starting to form around not having caffeinated coffee first thing in the morning and making sure I have eaten before I have caffeine.

It is a s.l.o.w. process to change 24 years of habit. I am making the transition in baby steps, switching my first cup to decaf, and not having caffeinated coffee until after I've had some food, ideally a meal.

Second fermentation starts today!!! Going to leave them out for another couple days and then put them in the fridge. They should be ready by the time I get back from my conference next week!!!!!

A little rest at the end of the day...preparing for good sleep tonight.

Everyone should have a hammock that stays under a tree and a dog that is a weighted blanket and therapist all in one.

2/3...Finding joy in the little things....The gym at my hotel was completely empty at 5:30am this morning...it pays to still be on central time.

2/2...since January was so rough I am working to find a little joy every day. Today my gate at the airport was just a hop skip and a jump away from one of my favorite coffee companies in KC. Perfect way to start a day of travel.

This is 18...
Happy Anniversary....

Celebrating quietly this week as we're both recovering from illness.

When you set a goal and it doesn't work out do you think of it as a failure? Even with perfect planning and intentions, sometimes our health goals don't go the way we hope they will. Learning to reframe your thinking about your health goals is important to your success. Giving yourself grace, and learning from your experiences helps you to continue to grow and change, getting closer to where you want to be.

I did not meet my first week's goal of establishing a new bedtime routine. Between preparing for a major home remodel, lots of activity, and a holiday thrown in the mix, bedtime schedule and routine were all over the place. That's okay. I learned that I should take into account what my schedule looks like when creating goals that affect routines.

Next week I am going to keep the same goal but adjust it a little. My home remodel is still happening, we still have activities on our schedule for a few nights. However, I am going to pick just two activities to create a bedtime routine. Decreasing the difficulty of the goal, in this case, will make it easier for me to achieve, helping me to build success.

Happy Fourth of July! 🎆 Hundreds of thousands of people will be staying up past their bedtime today. And rightfully so, it is a celebration, right? I hope you are living a life that allows you the flexibility to stay up late on occasion and to indulge in some treats at the bbq. How are you celebrating this holiday? Let me know in the comments!

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