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Posted in Personal Growth
October 11, 2018

9 Ways To Get A More Restful Sleep

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Hello my lovely people!
 
If you’re on my mailing list then you know that work and life have been crazy busy for me lately. It’s been causing me so much stress that I haven’t been getting as much sleep as I usually do. Sleep is a funny thing. We know we need it, but sometimes we stress over it so much that it will literally keep up awake. There are so many reasons why getting to sleep can be an issue, from health ailments, diet, stress / anxiety levels, to not having a proper nightly routine. 
 
I’m one of those people who can confidently say that I’m not affected by insomnia, at least not most of the time. When I do have a hard time sleeping, I have my go to’s (which I’ll be sharing below) and they’re allllllllllll natural! Being a Holistic Health Practitioner, I do not believe in relying on medication or sleeping pills. When our bodies are out of whack, it causes our actions (aka sleep) to be off too, which is why I strongly believe that we should help our body return back to it’s balanced state, naturally. HOWEVER, It’s important for me to mention that if sleep continues to be an issue, please see a medical doctor for further assistance. 
 
According to Medical News Today, Insomnia is a sleep disorder that affects millions of people from either falling asleep or staying asleep. MILLIONS! When I used to hear the term Insomnia, I just automatically thought of chronic insomnia. I didn’t know there were different types of Insomnia!
 

Insomnia includes a wide range of sleeping disorders, from lack of sleep quality to lack of sleep quantity. Insomnia is commonly separated into three types:


Transient insomnia
– occurs when symptoms last up to three nights.


Acute insomnia
– also called short-term insomnia. Symptoms persist for several weeks.


Chronic insomnia
– this type lasts for months, and sometimes years. According to the National Institutes of Health, the majority of chronic insomnia cases are side effects resulting from another primary problem.

 
With there being multiple types of Insomnia, there’s a very good chance that you, or someone close to you, has experienced it. Sleep deprivation can lead to so many negative effects, like mood swings, poor concentration, digestive issues, and increased anxiety, which is why it’s so important to know how to treat insomnia when it strikes!
 

Here are some natural remedies to cure Insomnia

 
Eating: Don’t eat heavy meals or large amounts of liquid 2 hours before bed. Drinking tons of water (or your drink of choice 😉) will cause you to have to wake up in the middle of the night to go to the bathroom. When you go to sleep on a full stomach you’re body is working hard to digest your food, which doesn’t leave it with enough time to replenish your body. So you end up waking up feeling groggy and low on energy.
 

Embrace The Darkness

I’m sure you’ve heard by now that TV and phones are a big no-no before bed. Other than the fact that removing technology from your bedroom will totally spice up your relationship (ooh la la 😍), it will also help improve your sleep. If you’re a person who loves to read before bed, go old school and pick up a physical book, the extra screen time is affecting your sleep patterns. 

Darkness sends a signal to your brain that tells your body it’s time to sleep. So close those blinds, turn off the lights and cover up that alarm clock. {Side Note: Another reason to cover your alarm clocks: You will naturally look at the clock, and seeing the time go by will stress you out}. Since  we’re talking about darkness, don’t forget to break out that eye mask! It can feel a little weird at first but after a few nights, you’ll wonder how you ever used to sleep without it (yes, I’m speaking from experience). For an added bonus, grab an eye mask that has some lavender in it to help with extra relaxation and stress reduction. 

Natural Remedies for Insomnia

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Herbs

How to get to sleep naturally

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Valerian Root: I remember rummaging through my family’s medicine cabinet in my early teens on the nights I couldn’t sleep and being SO HAPPY when I found the Valerian Root. I LOVE this shit! I used to swear by this before I even understood the concept of herbs and natural remedies, I seriously thought this was  something everyone had in their house, like Tylenol. 
 
Since then, I’ve learned that Valerian MAY have the opposite effect on some people and actually keep them awake. 
 
You can pick up Valerian capsules here or at your local health food store. Be warned, Valerian smells like stinky feet! Like, hardcore. I used to have to hold my breath when I opened the bottle to avoid the urge to gag on the terrible smell.

Breathing, Crystals, and Oils

Breathing:  When I first heard that a few deep breaths before bed would help me fall asleep quickly, to say I was skeptical was an understatement. This has become my go-to on those nights where I find myself tossing and turning instead of quietly snoring😴. Rest your hands comfortably next to you or on your belly, clear out your mind and have your only focus be on your breathing. Slowly inhale ensuring your breath fills up your tummy instead of your chest, which we tend to do when our body is stressed. Check out a few other suggestions from @TheThirty here: “How to Fall Asleep Fast Using Only Your Breath”
 
Crystals: I was shocked when I went to go link this section to a previous blog post. Apparently I haven’t written a post yet on how to use Crystals to help you sleep! Whaaaat?! This Blog Post mentions how to Incorporate Crystals into your daily life, but it’s not specific to sleep. I guess I’ll have to work on that for you 😬. If you’re new to incorporating Crystals, then I strongly recommend checking out Amethyst and Black Tourmaline. Crystals are easy to use in the bedroom because you can put them on your night stand or underneath your pillow. 
 
Essential Oils: A blog post or article about sleep wouldn’t be complete without mentioning Essential Oils, specifically Lavender. I rarely touch on essential oils out of fear that I will go on a tangent, because I truly feel like companies / brands are not doing a good enough job on educating their customers around the proper use of EO’s. They can be used in a few different ways to help you sleep. You can create (or buy) a mist to spray on your pillow (just a few squirts will do),  you can apply some to the inside of your wrists (please only do this if your EO is diluted with a carrier oil), or you can use a diffuser. Some labels will tell you to put 20 – 30 drops of Essential Oil into your diffuser which is complete overkill! A little bit goes a long way, you should be fine with about 5 drops of EO. 

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Noise:  Sometimes it’s hard to get complete silence, especially if you live in the city. If even you could you might hate the silence. Don’t be afraid to explore a little noise. Have some instrumental music playing in the background when you go to sleep. Rainforest sounds and the ocean are also popular favourites. If music isn’t really your thing, try turning on a fan in your room. Not only will this help with white noise, but it will also cool down your room. The “ideal” temperature to have a good night’s sleep in is between 60 and 67 degrees Fahrenheit (15 – 19 degrees Celsius).

Journal: Get it all out of your head. This will help to stop you from laying in bed and reliving all the crappy, stressful things that happened during your day…or 5 years ago. It’s also super helpful if you write about all the things your grateful for before going to sleep. It will automatically put you in a good mood before going to sleep. Not only will this raise your vibration (and make you less stressed out), but you’re more likely to wake up in a good mood too!

What do you do when you’re having a hard time getting (and staying) asleep? I’d love to know in the comments!

Shoutout to unsplash-logoLogan Nolin for this cover photo

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