Ailment: Trouble falling or staying asleep; insomnia
The best way to improve your sleep is to reset & align your circadian rhythms. Below are some strategies to implement
Get indirect sunlight into the eyes the first 30 minutes of waking up. Do some light stretches outside or walk outside. If it’s winter or gloomy, I recommend a Light Therapy Device, which will deliver the recommended 10,000 lux (light level) intensity of full spectrum light & mimic a natural sunlight
Get enough sunlight throughout the day, not just in the morning.
Consistent bed time & wake up time
Meditation - is a great way to channel the restless energy at bedtime.
Loving kindness - This technique involves silent repetition of variations on the phrases "May you be healthy; may you be happy; may you be at ease.”
Dawn simulator machine - instead of abruptly waking up to an alarm clock, wake up naturally to a dawn simulator machine which gets brighter and brighter within a certain amount of time to wake you up slowly & as natural as possible, just like back in the “olden days” (as my kids say it)
Dark out curtains in your bedroom
Wear blue light blocker glasses at least one hour before bedtime. These glasses also block green light which is why they are RED. It could be weird wearing at first, but it significantly helps with your sleep
Don’t snack before bed - Make your last meal at least 3 hours before going to sleep
Get amber colored bulbs for your lights where you spend your evening: living room, bedroom etc.
Decrease house temperature while you sleep and start cooling your house down 1-2 hours before bed
Turn the heat down to 62-68 degrees F at night
Take a hot bath with Epsom salts
Turn your phone on AIRPLANE MODE before bed while you sleep to protect against EMFs
Chili Sleep Pad - I have not personally tried this one yet, but I hear it’s great for cooling off your mattress while you sleep
Vagus nerve stimulation - gargle … intensely to stimulate the vagus nerve for a parasympathetic response
Self massage or professional massage to stimulate blood flow
Vitamin c - kiwi
Sleep supporting herbs. Best to choose non-alcoholic herbal tinctures
Kava - muscle relaxant, could be a little bit sedating, so time this herb towards the evening
Valerian - turn the volume of stress down
Chamomile - great as a tea
Hops - calming, sleep-inducing, so this would be perfect for sleep anxiety. Helps to fall asleep AND stay asleep
Lavender - great as a tea
Lemon Balm - would make a great tea if you could grow or buy fresh lemon balm or you can buy a tincture
Passionflower - helps you stay asleep, reduces anxiety
California poppy seed - has natural opiods, great for pain & sleep
Magnesium - known as “the relaxation mineral,” magnesium also plays an important role in soothing tension—both in the body and the mind. When you’re relaxed, your body and brain can focus on attaining better quality sleep.
PharmaGaba - GABA is an important neuro transmitter
CBD oil - Scientists have some biological explanations for how CBD may affect both sleep and anxiety. Recent studies have shown that cannabis compounds interact with receptors throughout the body—endocannabinoid system—including in the brain.
Glycine - this inhibitory neurotransmitter is an important component in maintaining healthy sleep patterns & detoxing the liver
Lavender - Probably THE most studies oil for sleep & relaxation is my go-to. In one study “Researchers monitored their sleep cycles with brain scans and found that lavender increased slow-wave sleep, instrumental for slowing heartbeat and relaxing muscles”
Peace & Quiet - calming fragrance blends Sandalwood, Lemon, and Vanilla oils in a base of Fractionated Coconut Oil.
Clary Sage - has a medium‐strength musky, herbal, sharp, and warm aroma presenting a middle-base fragrance note. One study found that out of all the oils tested, clary sage oil had the most potent anti-stress effect. The researchers concluded that clary sage oil could be an effective treatment for people experiencing depression
It’s important to have consistent movement throughout the day without being stuck in a seated position all day long
acupressure points B62 & K 6 (ankle) on the foot
incorporating recharge night rituals to REDUCE chronic stress