Getting a Good Night's Sleep

The human circadian rhythm is as old as time. People are meant to be awake during the daylight and asleep at night. In the modern world, this is almost unheard of. We wake up too early (or too late) and go to bed way after dark. 90% of people aren't getting enough sleep compared to only 5% 100 years ago.

 

Many vital tasks are going on in the body at night while you sleep. Deep sleep (REM sleep) is essential for health and wellness. If you aren't sleeping well, your body can't heal, which can affect your mood and immunity. Not enough sleep can lead to chronic stress and stress-related symptoms. The following suggestions should help you get a good night's sleep.

 

• Darkness triggers hormones to help you fall asleep. Blue and green light from TVs, computers, and cell phones triggers the brain to wake up. They keep the brain alert and prevent it from falling asleep, which negatively impacts the body's functions. Avoid screens for 1-2 hours before bedtime, or wear glasses that block blue and green light. Ensure the glasses cover your eye sockets (so the light can't enter from the side).

 

• Avoid stimulating content before bed, including news. If you must keep up with the news, do this in the morning after waking. Watch movies and engage in social media right after dinner, rather than before bedtime, giving your mind time to calm down before you go to sleep.

 

• Avoid engaging in in-depth analytical discussions, debates, or arguments late at night. If you wait until tomorrow, things won't seem so intense anyway; if they do, you'll have more energy to face the music.

 

• Make sure you are physically active enough that your body requires rest. Inactivity can lead to sleep problems because the body becomes restless. Use up your physical energy during the day.

 

• Eat foods that boost your serotonin later in the day. These foods help you feel calmer, but it's best to eat them at least an hour before bedtime.

 

• Keep a pen and paper on your nightstand to record things that cross your mind that you don't want to forget about doing tomorrow, so you can stop mentally reminding yourself.

 

• Don't just lie there fuming and thumping your pillow. You don't have to lie there and take it. Get up. Walk around. Get a small bite to eat. Have some sugar-free herb tea (no sugar substitutes). A little raw honey is OK. If you still can't sleep, read two pages of a book, write in your journal for ten minutes, or listen to some soothing instrumental music, but not while in bed. Then, try to go to sleep again.

 

• Tell yourself you are not allowed to go to sleep. This method of reverse psychology can sometimes help calm your nerves. You are, in essence, permitting yourself to stay awake, which, in turn, takes the edge off and enables you to fall asleep.

 

• Keep a regular sleep schedule. A fluctuating sleep schedule and being over-tired by the time you go to bed can cause insomnia. 

 

• Cut out caffeine and other stimulants for two hours before bed.

 

• Take vitamin E (400 IU) daily unless you're taking heart medication. Additionally, refer to the supplement suggestions for sleep disorders. Omega-3 fish or krill oils can help reduce pain and improve sleep quality, as they may help alleviate the mental and physical distractions that prevent you from sinking into a deeper sleep. Or eat fish 2-3 times each week. Walnuts and flaxseeds also contain essential fatty acids (good fats). B vitamins protect the nerves from being "glitchy". Vitamin B-12 helps reduce homocysteine levels (a risk factor for heart attack and stroke) and restore healthy sleep patterns by releasing melatonin, a hormone that helps us sleep. Vitamin B-12 also helps with mild depression, as do omega-3 fish oils, which help relieve pain. Take vitamin B in a 50- or 100 mg complex containing folic acid unless you have the MTHFR Gene Mutation. If so, you'll want to take methyl folate instead. Ensure you are taking a high-potency multivitamin that includes essential minerals. Iron deficiency anemia, which is often not detected by blood tests, can lead to sleep disturbances. Consult your doctor before increasing your iron intake, as excessive iron can also pose health problems. Viruses "love" iron, so it's essential to avoid excessive iron intake. 

 

• It can be beneficial to have your hormones checked. Lowered progesterone levels in post-menopausal women can cause sleep apnea, which prevents and interrupts the ability to sleep deeply and feel rested upon waking. Furthermore, insomnia can be a response to a cortisol imbalance, which is typically elevated at night rather than in the morning. I've provided a list of online labs here.

 

• Melatonin can help improve sleep, provided you maintain a regular sleep schedule. However, I don't suggest taking melatonin supplements, as melatonin is a hormone. Instead, eat foods that contain tryptophan (or take the supplement), which will boost serotonin, the "feel-good" chemical in the brain. Some people report having a headache after using melatonin, like a hangover. 

 

• A struggling liver due to a heavy toxic load can also wake you up 2-3 hours after you fall asleep. You can learn how to cleanse and detoxify your liver safely here.

 

• Use essential oils for relaxation. 

 

Herbs for Sound Sleep

 

I've read that using herbs to fall asleep and stay asleep is better for you than taking medications because medications cause you to lose consciousness. When you're in a deep sleep, your body heals. When you're unconscious, it doesn't. 

 

• Ashwagandha doesn't make you sleepy, but it works over time to help you start sleeping better.

 

• Lemon balm enables you to drift off to sleep without feeling drugged, with no side effects. Lemon balm pairs well with oat herb in a tea blend. Oat herb also helps you to sleep.

 

• Valerian is a sedative that helps to calm you down. It lasts approximately 4 hours but enables you to fall asleep.

 

• Hops or California poppy can help you stay asleep. However, you'll want to use thoroughly washed poppy seeds to avoid ingesting morphine and codeine, which are opioid medicines. When the seeds are thoroughly washed to remove the intoxicating latex, there's no need to worry about this. Note: Some online sellers don't clean the poppy seeds. You could overdose.

 

• Nutmeg is sedating and warming, but it could also be constipating. Ground nutmeg loses its strength in just two weeks, so store-bought nutmeg won't likely work for the purpose of sleeping. You'll have to grind it yourself. You can drink it as a tea (it tastes terrible) or take it in capsule form. Take 1 gram about 4 hours before bedtime. You can use poppy seeds (again, thoroughly washed to remove the intoxicating latex) and nutmeg together to help you sleep for a full twelve hours. The poppy seed will cover the first four hours, and the nutmeg the remaining eight (nutmeg kicks in about four hours after ingesting it). Note: Some online sellers don't wash the poppy seeds. You could overdose.

 

• Passionflower, similar to lemon balm, is known for its calming properties.

 

• Skullcap quiets "monkey-chatter" (racing thoughts), wound-up energy, ticks, and jerks.

 

Note: Possible symptoms, causes, and holistic alternatives for various sleep disorders, including Seasonal Affective Disorder and Restless Leg Syndrome. However, if problems persist, consult your doctor to rule out all possible medical conditions or medications that may interfere with your ability to sleep or stay asleep.