There aren’t many things in life more frustrating than being exhausted, yet unable to have a good night’s sleep.
Most people know that getting enough sleep is really important for optimal health.
But sadly, many people with chronic health issues (those who could really use a good night’s sleep) also have problems sleeping… as though suffering all day long isn’t enough!
Sleep issues usually don’t come on their own… there is almost always an underlying cause that needs to be discovered.
The truth is, that some of the major players in chronic health issues — poor gut health, toxicity, food intolerances, inflammation, thyroid issues, hormonal imbalance — can also prevent you from sleeping adequately… it’s a double whammy!
I therefore encourage you to work on finding what is behind your sleep/chronic health issues, so that you can fix things for the long-term.
But in the meantime… I’m going to share with you my 10 top tips to help improve your sleep right now… while you work on the bigger picture (fixing the underlying issues… so you can have good sleep AND good health for the rest of your life!)
A FEW MORE FACTS ABOUT SLEEP
- Not getting enough sleep or getting poor-quality sleep adversely affects hormones that make you hungry and store fat.
- Melatonin, the main sleep hormone, is a potent antioxidant and anti-inflammatory… helping your body repair itself while you sleep!
- Melatonin has been implicated in GERD (reflux). Most people with GERD have been shown to be low in this hormone…. and what’s even more amazing is that supplementing melatonin can help resolve reflux.
1- GET ON A REGULAR SCHEDULE
Going to sleep and waking at the same time each day creates a rhythm for your body. Only use your bed for sleep or romance. Don’t keep a television (or other electronic devices) in your bedroom. Studies show the artificial, bright light can disrupt brain activity and alter sleep hormones like melatonin. Your bedroom should be a quiet, peaceful haven.
2- CREATE A SLEEP ROUTINE
This will be different for everybody, but any sort of routine that you do every day before sleep will be very useful. It can be as simple as brushing your teeth and reading a book, or more involved like self-massage, having a bath with a calming essential oil like lavender or doing some simple yoga/breathing exercises (see more about that below).
3- GET NATURAL SUNLIGHT
Aim for at least 20 minutes of sunshine every day, preferably first thing in the morning, which triggers your brain to release chemicals that regulate sleep cycles.
4- AVOID CAFFEINE AFTER 12 PM
Caffeine is very stimulating for some people and many find that they sleep much better when avoiding it, or at least after midday. If you drink a lot of tea, you might find that reducing your tea consumption will help you sleep better as well.
5- STOP DRINKING ABOUT 2 HOURS BEFORE BED
Drink enough water during the day and stop drinking about two hours before bed so you don’t have to wake up to use the bathroom.
6- AVOID BLUE-LIGHT EXPOSURE IN THE EVENING
Low blue-spectrum light helps your brain reset for sleep and increase melatonin, so reducing blue-light exposure will help you produce more melatonin. Avoid computers, smartphones, tablets and television one or two hours before bed. Dim overhead lights or just use lamps with orange bulbs after dark. You can also use amber (orange) sunglasses for two to three hours before bed to block blue light. If you do have to use a computer in the evening, try installing this app to reduce blue light on your computer at night: https://justgetflux.com/
7- AVOID EMF EXPOSURE
At times, electromagnetic frequencies can impair sleep. I recommend turning off WiFi and keeping all of your electronic devices away from your bed.
8- CLEAR YOUR MIND
Everyone knows how something resonating on your mind can hinder sleep. Turning your mind off can become a challenge. Keep a journal or notebook by your bed and write down your to-do list or ruminations before you go to sleep, so you can close your eyes and make it less likely for your mind to spin. The next tip can help to clear your mind as well.
9- RELAXATION BEFORE BED
Perform gentle yoga, relaxation or breathing exercises before bed. This relaxes your mind and body and is especially helpful if you have a mind that won’t ‘switch off’. Research shows daily yoga can improve sleep significantly. Guided imagery, meditation or deep breathing calm your mind and help you drift into sleep.
10- WHAT IF NOTHING IS WORKING?
So what if, despite your best efforts, you just can’t turn off the constant chitter-chatter in your mind, preventing you from falling asleep? Or you fall asleep, but no matter what you do, you can’t stay asleep?
Here’s our Top 3 Supplements to help improve sleep:
BeSerene™ Daily – If hypervigilance and disrupted cortisol are keeping you up at night, then your nervous system could use some support. By balancing stress hormones and your nervous system, BeSerene Daily helps you wind down and let go of your day. BeSerene Daily contains herbs including Mulungu, Holy Basil and Rehmania that improve parasympathetic tone and HRV.
Magnesium-HP™ – Magnesium Bisglycinate (one magnesium atom attached to two glycine molecules) helps you relax and boosts REM sleep. Glycine is known as the relaxing amino acid and has been shown to improve sleep quality, especially when combined with Magnesium.
Tributryin-X™ – If you don’t have enough Butyrate coming from your gut to your brain, your deep sleep may suffer. Tributryin-X is an advanced butyrate technology that relaxes your brain and helps you get into a deep sleep state.
These 3 supplements work together to help you get better quality sleep, so you can wake up feeling more refreshed and ready for your day.
OUTSIDE OF AUSTRALIA: You can purchase the Healthy Gut Supplements HERE