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I'm here to support you every step of the way on your journey to better health. Together, we'll create a personalized plan that fits your unique needs and goals, making the process manageable and empowering. Let's take the first step toward your best self 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!

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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.

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