Now that you know WHY you should be getting enough sleep and the optimal sleeping conditions for a good nights rest, were you able to do it? I know that even after doing all the right things, it can still be hard to get in those 8 or 9 hours. Often times at night your mind is racing (me this week!!), stress is taking over, you're jet lagged, etc. - there are so many things going on in your lives that keep you awake at night. It is so easy to turn to xanax or ambien to help, but those prescription pills do not only come with long list of side affects, they can also become addictive and can wreak havoc on your gut. Something you now know affects the rest of your health & specifically your mind.
So let's talk about some natural remedies that can help with sleep!
Melatonin: While not effective for everyone, individuals that have a hard time falling asleep and those with melatonin deficiency may see a moderate improvement. It is also helpful for those dealing with hot flashes during menopause. Melatonin is safe to take for several months at a time, although as previously mentioned is also not something you want to make a habit of as it can hinder your body from producing it on its own. Please note it is not recommended during pregnancy.
Magnesium: Magnesium can promote relaxation and sleep. It can also help if you deal with restless leg syndrome or muscle cramps during sleep. Can be used during pregnancy. My favorite brand is Natural Calm.
Passionflower: Traditionally to promote sleep, and some evidence shows that it can actually improve sleep quality – thus it can help you stay asleep and feel more rested when you wake.
California Poppy: Widely used by herbalists for its sedative effects. It is quite strong and should not be taken during the day or before driving. It is also a gentle analgesic and muscle relaxant.
Essential oils: Lavender (promotes relaxation and sleep. It also helps if you suffer from anxiety) Bergamot (lowers your heart rate and blood pressure - also help with anxiety and stress, helping you sleep).
Epson Salt - A hot aromatherapy bath before bed can relax your mind and your muscles. Add 1 cup of Epsom salts and 5-7 drops of essential oil to your tub of hot water. Is safe for pregnant and nursing mothers.
Golden Milk: Ginger can help reduce anxiety and turmeric has calming properties, which lead to sounder sleep.
Herbal Teas: Chamomile, Peppermint, Spearmint, Lemongrass are all great for relaxation and good night sleep.
Glycine: Found in collagen peptides like Vital Proteins may help you move more quickly into deep sleep. Glycine increases serotonin levels which is needed to make melatonin.
Adaptogens: Ashwaganda (calming and anti-inflammatory - it's used to improve sleep, reduce anxiety, improve memory, and reduce inflammation and oxidative stress). Reishi (helps support the body’s natural abilities to detoxify from environmental exposures, and also calms the nervous system, promoting deeper, more relaxing and restorative sleep).
CBD: Although long term CBD use for sleep is debated, it can ease anxiety, help with pain and inflammation, ultimately relaxing your body for a good nights rest.
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