Sleep, sleep, sleep. Natural sleep aids are some of my favorite things to talk about. My bed, my pillows, my blankets, clean sheets…. why do I love you SO much? Seriously nothing will trump my sleep. If I have a choice that is…. LOL. In the baby seasons and children, no one can avoid that but when out of that phase, not food, party or people will keep me from choosing sleep.
I would not call myself an early bird, or a night owl, I am neither. I like to go to bed and I do not like waking up early or to alarms. BUT this does not mean I sleep well. Boo. There are a lot of things that keep me awake and it takes me a while to fall asleep. My nights are inconsistent. This is why I block out such a large amount of time, because I do not know how the night is going to go.
Some nights it takes forever to fall asleep because my brain won’t stop talking. Other nights I fall asleep quick but wake up in the middle of the night because I have to pee, and then cannot go back to sleep because my brain is talking. Some nights are just emotional and I never fall into a deep sleep. A lot of nights I get woken up by dreams. I then lie awake thinking of them or awake from the emotion they created because they feel so real. Whatever it is that keeps you awake, you. are. not. alone. The list goes on and on. What can we do for all of these different situations?
I am here to share with you some tips and natural remedies for SLEEP! (loud celebrating trumpets)
First things first. Our sleep issues can be mental, physical, emotional or spiritual. Let’s start with some of the physical reasons you might not be sleeping. A lot of what I have learned here comes from Medical Medium, so keep in mind these are his views and not what mainstream medicine teaches.
Physical Reasons You May Not Be Sleeping
A sluggish liver. Medical Medium teaches that the liver does a lot of its cleanup work in the early morning hours, around 3 or 4 a.m. If it is overloaded with toxins or a diet heavy in fat and processed food, he believes this can wake you up at the same time every night. If that sounds like you, I love the heavy metal cleanse and a clean, whole food diet.
Viruses and toxins. He also believes that low-grade viruses and heavy metals can affect the nervous system and make it hard to fall asleep or stay asleep. My virus and bacteria cleanse is where I would start.
Digestion. Nerves run all through the gut, and a sensitive digestive tract can disturb your sleep even if you do not feel any pain. A glass of fresh celery juice in the morning and eating dinner earlier can help.
Stress and adrenaline. A high-stress lifestyle keeps adrenaline pumping all day. That keeps you wired late at night, and then you wake up exhausted. This is a big one for so many of us.
Sleep apnea. If you snore loudly, wake up gasping, or are tired no matter how long you sleep, please talk to your doctor about a sleep study. Sleep apnea is common and very treatable, but it needs a doctor’s care.
Healing these things takes time. And if you have trouble sleeping for more than a few weeks, it is always a good idea to check in with your doctor, since things like thyroid issues, hormones, pain and some medications can all affect sleep. In the meantime, here are the natural sleep aids that have helped me most.
Let’s Talk About Natural Sleep Aids
There is light at the end of the tunnel! Now that we have talked about the physical reasons you might not be sleeping and what to do about that- know that it will take time to heal those things as you do the cleanses. In the meantime you can try these tricks and tips and see if you can find something natural to help you sleep while you detox and get healthy.
Most adults need about 7 to 9 hours for good health and our bodies to function. This does not just depend on the amount of time that we sleep but the quality of the sleep. We need a certain amount of time of actual REM cycle to release and heal. I believe the best time to sleep to amplify your healing is 10pm to 2am.
My 10 Favorite Natural Sleep Aids and Tips
These solutions and tips cover the other reasons we may not be sleeping-emotional-spiritual-mental. And will aid those whose reasons are physical.
- Cut out bad habits. Caffeine, stress, cell phones, wifi, bright light, sugar and lack of exercise are some of the factors that affect the quality of our sleep. Some are more sensitive to caffeine than others, so get to know yourself and what affects you. Start cutting those bad habits out before bed. Some turn their wifi off at night and it makes a huge difference for their kids sleeping.
- For people who have a lot of emotions and anxiety. DO look into breathing techniques. Put one hand over your heart and other over your stomach and be aware of it rising and falling. I always start with 3 cleansing breaths- meaning: All the way in and all the way out, 3x. You can also do the 4,7,8 technique. Breathe in for 4 counts, hold it for 7, and out for 8.
- For those who have a brain like mine that won’t shut up. Have a notepad and pen nearby to write all the last minute thoughts down. Remember: tomorrow is another day (keep saying this in your head). Wha
t did not get done today, can be done tomorrow. Write it down and let it go. - Ear plugs. Oh my. NEVER ask me to give up my ear plugs. I found ones that do not hurt my ears and I sleep with them every night. They are in my purse, my car, my luggage for travel and extra to share 🙂 I found that the ear plugs block SO many tiny noises that add to the loudness. I can also hear my own breathing and focus on that and it calms me. It helps just shut my brain down and know that I won’t get woken up so easily. These are the best ones I found: Ear Plugs.
- Honey and Salt. You can try making this recipe, honey is naturally good for insomnia. I wrote a post separate for this HERE.
- RelaxMax. Ok this one worked for me. I have a highly sensitive nervous system. If you want to know what that is or if you might have it, check out the post Highly Sensitive Personality. You can also get DNA testing done at 23andme, look for sales around holidays and get the health package option. For a list of all the testing options check out this article- DNA weekly. I do not take this one every night, just on nights where I am more “wound up”. And man, I sleep fast and sleep deep. It works for me because
of my genetic makeup. You should also look into taking magnesium, which helps your body relax and sleep. I take magnesium glycinate because it is calming and gentle on the stomach. The one I recommend is Magnesium Breakthrough, which includes magnesium glycinate. Check with your doctor first if you have kidney issues or take medications. - Essential Oils. This one has a lot of options you can do and explanation of how to use them, so I wrote a separate post for it here: Essential Oils & Sleep.
- Meditation. This one helps relieve stress and it is good to do during the day so that by the time the end of the day comes you are not so wound up. You can also do meditation to help you fall asleep. Pick a mantra like “I am peace” or “be still” and say it over and over. First out loud, then in your head until it fades away. While you are doing even breathing- 5 counts in and 5 counts out. Check out the other post for more in depth information.
- Weighted Blankets. These are great for those who have high emotions, lots of ups and downs to help them feel grounded and safe. You buy the weight of blanket according to your weight. Make sure to look up what you need for you. Here is a good brand I have or you can also make one yourself. This is also a great option for kids, see the research HERE.
- Foods for sleep. There are certain foods that help you sleep. You can try eating: Cherries which have natural melatonin, asparagus helps provide GABA, spinach, celery, licorice root, and wild blueberries. These foods are in the Thyroid book or the book Life Changing Foods.
Let me know if you try any of these or share your secrets of what you do and have found to work! It is such a vast subject, and so important that we find solutions for our needs. Happy sleeping 🙂
You can learn more about foods that help you sleep from the Sleep Foundation.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
