We sleep 20% less than we did 100 years ago and current statistics show that 2 million children have trouble sleeping!
Insomnia affects 1/3 of us at some point in our lives – and those of us who have gone through it know how much it can rock our world.
Sleep issues can be related to many different problems including hormonal imbalances, poor diet or a diet inappropriate for your current health needs, excessive stress or worry, lifestyle factors such as lack of exercise or excessive screen time, pain, and brain chemistry imbalances.
Sleep is one of the most important and necessary human functions. We must focus on improving our sleep quality to recharge our brains and give our body the deep rest it needs for memory and muscle recovery.
5 Simple Sleep Tips
Test out these five simple tips to help you get a better night's sleep, and to hopefully, over time, end your sleep issues altogether.
Sleep Tip #1
Eat something before bed that helps produce the calming neurotransmitter serotonin. If you are in adrenal fatigue and wake up with your heart pounding or mind racing between 1-4am, it is likely that you are getting a cortisol spike (stress hormone) in response to a dip in insulin. Your body has gone into fight or flight mode because of low blood sugar.
The perfect nighttime snack for this is half an organic banana rolled in Himalayan pink salt with a handful of raw cashews. It will give you a full array of sleep-assisting vitamins and minerals you need to feel calm enough to drift off to sleep and stay asleep throughout the night. Our clients call this snack “Nature's Prozac”!
Another great nighttime snack is our Adrenal Healing Creamsicle.
Sleep Tip #2
Regularly stop caffeine after breakfast and have protein with your morning cup of Joe. Caffeine causes a spike in cortisol, so if you're not sleeping at night, as hard as it can be, caffeine should be the first thing to go – especially after 12:00 pm. If you must have that cup of coffee in the morning to be able to function, then be sure to have it with a breakfast that contains at least 25 grams of protein. Having protein first thing in the morning acts an anchor for our metabolism, which will set you up for a good night's sleep later. For those who suffer from pain and inflammation at night during sleep, we highly recommend using Golden Milk as your caffeine replacement or nighttime snack with a little bit of ghee (clarified butter) mixed in. The turmeric and ginger in this drink will help to slash inflammation and reduce pain.
Sleep Tip #3
Drink 8 ounces of tart cherry juice before bed because it stimulates the body’s own production of melatonin, our sleep hormone that makes us feel sleepy enough to fall and stay asleep. We must have adequate melatonin production during sleep to produce human growth hormone for repair. If you’ve had long-standing sleep trouble, then it’s a good idea to get your melatonin levels checked with your practitioner.
Sleep Tip #4
Supplements and teas can work wonders. Our favorite supplement for stress is a phospholipid compound naturally found in the brain called phosphatidylserine. It contains amino acids and fatty acids to balance brain chemistry and drive down cortisol and is found at all health food stores. It can either be taken at 100mg three times a day for overall brain function or just 100mg after dinner to bind to high cortisol. Pair that with some chamomile tea, and you're more likely to be headed for sweet dreams.
Sleep Tip #5
Develop a sleep hygiene routine where you slow down as you get ready for bed. Rub your feet with sesame oil and put on socks before going to sleep. That will begin to calm your system and help support your thyroid function by warming up your core temperature.
Put some lavender oil on your pillow and knock off all technology at least 30 minutes (preferably an hour) before bed because it suppresses melatonin production. If you must be on technology or have trouble breaking the habit, mitigate the effect on your sleep by wearing a pair of oh-so-fashionable Blue Blocker glasses and get the f.lux app on your devices (free in the app store), which will turn down the brightness of your screen automatically.
When you can put technology to bed an hour before you plan on going to sleep and opt for reading, or writing down a gratitude list followed by a desire list. Meditate and pray to release your worries and trust in something bigger than yourself to solve them, stretch and breath, and enjoy the transition process to a peaceful night's sleep!
Which sleep tips are you ready to try? Have you already tried some of them? Are there things that work for you that aren’t listed here? Let us know in the comments below.
References:
https://examine.com/supplements/phosphatidylserine/
https://www.ncbi.nlm.nih.gov/pubmed/22038497
For those sensitive to caffeine: I was never able to have any caffeine after 3 pm or else I would lay awake with my eyes like saucers and unable to sleep. I have learned of mate (Yerba mate). The way the caffeine in mate acts on your body is different. I can drink a cup of it at 10 pm and be able to go to sleep without any difficulty.
I rarely do take it so late, unless I need to stay awake and alert for some reason.
Most days I have coffee in the mornings and have mate in the afternoon. I enjoy a cup of energizing mate at 5pm (with a bit of milk or almond milk) and sleep like a baby. Mate never makes me jittery or makes my muscles tight like drinking too much coffee does.
This is a very helpful article on tips on how to slumber the proper way. Been suffering from insomnia for a bit and I know this post will be helpful for me.
This is the most amazing, comprehensive report Ever Read!!!
It’s been hot in Southern California this summer and we don’t have AC in he house. I like it hot! But by husband, like the rest of the population, likes to have the fan on to sleep. The noise of the motor (despite it being the “quietest fan” on amazon) bothers me to the point where I wake up feeling agitated and even some night am grinding my teeth. Earplugs don’t quite cut it so I’ve been sleeping in my kids bottom bunk. But I miss my husband at night- any suggestions?! Thanks!
I know you just gave me a whole article of suggestions- I will try all of those! I was just asking if you thought your tips would help with the external noise pollution situation, and if you’ve heard of anyone else with this issue. Thanks!
We use a wonderful fan which serves as a cooling agent for summer and a heating agent for winter when needed. Check it out . Dyson hot and cool . Also try pressing trigger points where your jaw meets your ear with your pointer fingers. Hold and breathe for a few deep breaths to help release tension in your jaw.
Also, getting rid of all the dairy, flour, sugar and refined and processed foods help the body to accumulate to wanting to sleep and not working in overtime.
not eating after 7 but also exerting myself a little throughout the day to get the natural sunlight really does help. Avoiding caffeine through the day after a certain point also helps. Putting a blue filter on my computer and phone also helps with not straining my eyes.
Thank you so much for this valuable information. I will be sharing your site with others who need this. I’m always looking for natural health information.
You’re so welcome and we appreciate you sharing the information as well!
Thanks for the great post! Btw, according to Feng Shui you should avoid placing bed under window or door wall. That helps sleep too. -Nicky
Great tip, Nicky. Thank you!
I have a health/beauty group on FB and would love to share some your tips if yall dont mind! I will be giving credit to you of course and leading people to the site. I’m still working on my website 🙂
Good tips
i use an essential oil called vetiver. i rub it on carotids and in 10min. i feel myself relax and im sleeping in no time. i didfuse it beside my bed also.
Such good tips. Valuable info that does work! Thank you Christa for being on top of the “latest” (like the goggles that Doc Mercola wears) – you really are on top of things!!! Thanks for making things seem more simple & easy to understand. 🙂
Thanks, Em!
Thank you for the helpful tips! I realize after reading all the information that I am in serious need of practicing your sleep tips and seeing a doctor for possible health issues contributing to my sleep. My job is extremely stressful and I am only able to get 5 hrs sleep. I am new to Scottsdale AZ and don’t know who a good doctor would be. Please help me find someone to go see! I did the Whole Journey candida cleanse a couple years ago. Very helpful thank you!
Just made the Orange Adrenal Healing Creamsicle! Perfect name since that is what it tastes like and very quick and easy to make. You could even juice the oranges the night before & for mine it only took about 2 1/2. Will try this for a while since life is a bit stressful lately! Thank you so much for real life solutions that work!
Thank you so much for addressing this major issue Christa and delivering such valuable and holistically healthy tips.
I work as a holistic sleep strategist and coach for adults and it is through inspiring leaders like you that people who are so suffering from sleep deprivation get help and hope.
Thank you!
Christine
Just want to say that I have been using a few of these tips – cherry juice, golden milk, and banana snack with AMAZING success! Thank you a million times over Christa!
Wonderful new, Amy! Thanks for sharing!
Yay!!
Hi Christa
Thanks v.much for wonderful tips,as You stated People who suffer Depression has Insomnia problems to them same tips Apply I Believe Yes?
Does it have to be sesame oil in Step 5 or will any other oil do the trick?
Sesame is best, but any oil will work.
Thank you!
HI Christa! Love this and all are great tips. I think I will make a list to have accessible for those stressful times. 🙂 Your tip #4 goes to a link that has soy in the supplement, but I see that the supplement in your video is soy-free. A simple glitch, I’m sure, but wanted to point out since I know you avoid soy. Thoughts on sunflower lecithin as supplement instead?
Hi Mary! Thank you for sharing that. Link should be updated shortly to the Natural Factors supplement I show in the episode.
Christa O. is a jewel. Her information works. It is clear. And full of care. I can’t say enough good about her and her work.
Thanks Christa.
Liz
Thank you so much, Liz! How sweet.
Does the half a banana need to be ripe or rather green?
Hi Karen, the perfect ripeness for this snack is when it has just turned from green to yellow. (unless you have candida, which I will answer below).
Sleep tip #1 sounds great for me as I am definitely in adrenal fatigue and have issues with cortisol spiking in the night. However I have candida that I’m working hard at eliminating so wouldn’t be able to eat the banana. Would 1/4 a cup of berries be a good replacement for the banana? Any other suggestions for those of us trying to eliminate Candida?Thank you! Appreciate you SO……much! ❤️
I hope it works for you, Judy! Keep us posted here. You can do a green banana if you have candida OR as you mentioned 1/2 cup (not 1/4) cup of organic berries BUT the banana contains tryptophan which converts to serotonin and Vitamin B6 which helps us make progesterone – both excellent contributors to good quality sleep so I’d stick with the banana for this reason. Appreciate you back!
I am eager to try some of your suggestions. I have had insomnia for 20 years, and have had to really make friends with the night because of it! That’s the most important advise I would add to anyone’s list. Usually my insomnia comes because I wake up in the wee hours and can’t get back to sleep. Everyone I know who suffers from insomnia has this kind, and not the kind where you can’t get to sleep. Anyway, chamomile tea and other liquid remedies are no good because they wake you up to go to the bathroom. Cherry juice would have the same effect.
Oh I feel for you with insomnia for 20 years, Janet. It is just so difficult and affects every aspect of our lives. Just 6-8 ounces of cherry juice an hour before bed can help with melatonin, which is not too much liquid and still gives you one final pee before bed. 🙂 If you haven’t already, I’d highly suggest getting your calcium levels tests and if they are high, checking to see if you might have something going on with your parathyroid glands, which are the glands that are responsible for calcium regulation. Can be a root cause of persistent, long-standing insomnia.
Is cherry juice fairly high in natural sugar ? Would it not create an insulin spike?
Should be fine if you keep it to 6-8 ounces, Laura. You can have it with a few nuts or 1/4 avocado to blunt any sugar spike.
Tip 1 would work for me, however allergic to nuts. Got another alternative? I don’t drink before bed so tea is out.
While we like the magnesium the cashews provide, Sandy. You can sub 1/4 avocado and take 400mg of magnesium with your snack.
Hi
Which eye mask would you recommend?
Any natural silk eye mask will work great to keep the light out. If you were asking about the blue blocker glasses, there is a link above to them in the blog. Sweet dreams 🙂
The only one I can tolerate and I absolutely LOVE is the Dream Sleeper. Amazon!