Simple Interventions When Sleep Does Not Come Easily

We all need regular restful sleep in order to obtain good health. Without it, you are at risk for everything from fatigue, forgetfulness, moodiness, depression, and anxiety, to weight-gain and a host of chronic diseases. Lack of good sleep is often a huge issue for many of my clients. If you have read through and followed the simple guidelines in my previous sleep blog and are still struggling with exhaustion, read on. Here are a few quick and natural interventions to help you sleep better.

Magnesium

Magnesium deficiency is all too common today. This alone could be the key to your sleep troubles. Magnesium supplementation has been shown to improve overall sleep; including helping you fall asleep and stay asleep. Magnesium is also beneficial when muscle aches and pains, particularly leg cramps, are keeping you from getting enough sleep. Increase your magnesium intake every day:

  • Magnesium Lactate from Standard Process. I have yet to find a more effective magnesium supplement (and I have tried many!).
  • Topical magnesium oil and Epsom salt baths are also wonderfully effective, especially when used just before bed.

Infusions & More

Those who know me know how much I rely and depend upon infusions for health and wellness. Among their many uses and benefits, herbal infusions are effective sleep-aids. When it comes to a quick, calming intervention, calming infusions are amazing.

My Favorite Herbs for Sleep:

  • Make a strong herbal infusion of passionflower with chamomile or lavender. Have 1-2 cups per evening.
  • Add skullcap if you don’t feel rested even with sleep.
    • Add 1 tsp skullcap to your infusion
    • Or try a skullcap tincture in small doses throughout the day. ¼ teaspoon 3-4 times per day is ideal.

Balance Your Blood Sugar

Blood sugar issues are very often involved in sleep problems. Your body will wake you during the night if you are under tremendous stress, or habitually do not eat well. Waking in the very early morning (3 or 4 am) is often the result of low blood sugar. Our bodies are supposed to handle the overnight fast, but with poor diet and poor blood sugar handling, the body runs out of glucose and glycogen (stored glucose in muscle and liver), and wakes you up for nourishment.

Begin to Balance Your Blood Sugar: If you haven’t done so already, sign up through the website to get a free copy of my eBook. Spend the next week working on the first page – Sugar. It could be your first step towards true health!

In the meantime, eat small, frequent, nourishing meals throughout the day (every few hours), with a small healthy snack before bedtime. A tablespoon or two of nut butter or a slice of avocado with a few slices of cheese may help you sleep more restfully.

Minimize Stress

Stress affects sleep. Worry and anxiety increase cortisol (stress hormone) production, which interferes with sleep. Cortisol levels should be at their lowest around bedtime, but stress in the evening may cause cortisol to rise. Examine your stresses. Write them down and determine which ones can easily be adjusted. Simple changes can dramatically reduce your stress level. Are you having recurring, vivid dreams at night? This may be a sign that your mind needs to work through some particular stress. Try journaling.

Whether it is getting outside each day for a walk in the sunshine or practicing some deep breathing in the evenings, finding ways to lower stress will help you not only sleep better, but also improve your overall health.

Bedtime Routines for Better Sleep

Let’s put it all together. Here are some practical practices for better sleep:

  • Choose to shut off electronics by 8pm and dim the lights
  • Then choose one (or do both at the same time!):
  • Afterwards, choose one:
    • Take 3-5 minutes to practice some deep relaxing breathing
    • Spend 10 minutes journaling to clear your mind before bed
  • Then have a healthy fat and protein-rich snack
  • Be sure there are additional lights interfering with sleep (lights from computers, alarm clocks, hallways, and outside). In sensitive individuals, these lights can impact hormone levels and sleep.

An Additional Note

Certain medications interfere with sleep, as do sugar, caffeine, food sensitivities, and a host of artificial chemicals commonly added to food (food coloring, preservatives, MSG, etc.). In addition, hormonal imbalances, stress and adrenal fatigue, and numerous other health issues can be at play.More serious issues, such as sleep apnea, require the guidance of a professional. If the above interventions are not helpful, or if you have other health issues that require attention, please seek a holistic health practitioner for guidance.

 

Interested in Buying Standard Process?

Standard Process products are sold exclusively through health care practitioners.  If you are interested in purchasing these products please contact me at maffetonewellness@gmail.com.