When in doubt, sleep.
Sleep is one of the most powerful tools and therapies to replenish and restore our bodies.
SO much is happening to and with our bodies when we are sleeping.
Our brain is storing new information and ridding of toxic waste.
Our stomachs are digesting our foods, sending nutrients to every part of our body.
Aside from allowing ourselves to sleep (and decent hours) there are some things that can help support our sleep from ritual, routine and even nutrients.
RITUAL & ROUTINE
Sleep and wake up consistently at/around the same time every day
Irregular sleep and wake times can disrupt your circadian rhythm
Create a sanctuary in your bedroom
Remove stimulants from your bedroom that would otherwise disrupt your sleep
Reduce light exposure after the sun goes down
Our brains rely on the cycle of light and darkness to regulate the body’s circadian rhythm, and light exposure at night can promote wakefulness
Avoid blue light exposure through the computer, TV or phone at least 30 minutes before you go to sleep
Light candles and turn off artificial lights as you’re getting ready to wind down
Create a ritual around winding yourself down before bed
Reading, journaling, meditating, drinking a cup of herbal tea (chamomile and lavender tea are wonderful to help calm the nervous system and promote drowsiness) and listening to ambient music or sound are ways to promote a calm and relaxing environment before bed
NUTRIENTS
Magnesium
Boosts mood by supporting brain biochemistry and neurotransmitter regulation
Protects against inflammation, especially due to conditions such as hypertension, breast and colon cancer, obesity, and heart disease
Reduces insulin resistance, as low levels of magnesium have been associated with type 2 diabetes and metabolic syndrome
Helps to manage blood pressure by reducing ambulatory blood pressure in patients with mild hypertension
Improves athletic performance because it is necessary for many essential functions during exercise, such as electrolyte balance, blood oxygenation, and energy production
Improves PMS symptoms such as fluid retention and mood changes
Melatonin
Supports against cardiometabolic diseases by helping to reduce blood pressure in individual with hypertension
Reduces oxidative stress that otherwise leads to cancer, specifically tumors in breast, endometrial, ovarian, prostate and intestinal tumors
Helps recover from jet lag
Gaba (Gamma-Aminobutyric Acid)
Improves sleep onset and maintenance
Reduces nighttime urination
Reduces drowsiness in the morning and sleep latency (time it takes to fall asleep)
Can support anxiety:
Vitamin B6
Plays a key role in helping to convert 5-HTP (hydroxytryptophan) to serotonin (a mood enhancing neurotransmitter) that is used to produce melatonin
Vitamin D
Low levels of vitamin D can be associated with sleep issues such as the duration and quality of sleep achieved
As with anything related to your health,
Be sure you are finding ways to support it that make the most sense for you.
Ask your doctor before beginning any new supplementation and be sure to source your supplements from a reliable source.