Several years ago, I began having difficulty sleeping. I had never had any trouble before; I used to be able to lie down, fall asleep within 15 or 30 minutes, and wake refreshed. That was no longer the case. I would toss and turn for an hour or more, then grow anxious and restless that I was not asleep. The hour would turn into two, then four, and then before I knew it, I was awake most of the night. I knew I needed some help.
Let’s talk about SLEEP.
There is no other physiological process that has more bearing on your body health (and your cravings) than sleep. How many times have you eaten junk food because you needed energy? Because you were tired.
Sleep is more important than what you put in your mouth.
It’s not just any sleep though. I don’t want to just give you a blanket “get 7-9 hours of sleep”.
No, we’re after deep, quality, restorative, anti-aging, incredible sleep.
You see lack of sleep, either in quality or in quantity, will have grave consequences on our health. We’re going to be more susceptible to and have a greater risk for immune system failure, diabetes, cancer, obesity, depression, memory loss, inability to lose weight, anxiety and or depression, relationship dysfunction and autoimmune disease and so much more.
The quality of your life will be radically impacted by the quality of your sleep.
In this category, creating a restful bedtime routine, seeking to get to bed by 10p in a dark, cool room and sleeping a minimum of 7 hours, 8-9 are ideal.
This will do more for your hormone balance, weight loss and cravings than even food and exercise!
So besides healthy sleep habits, I also use natural remedies to help ensure I get great sleep.
Here are my top 3 natural solutions for the best sleep ever:
1. Essential Oils
Extracted directly from plants, essential oils have been found in medicine, food, cosmetics, and perfumes for centuries. Their myriad of health benefits and anti-microbial and anti-inflammatory properties are making them increasingly popular aromatherapy remedies for better cognitive function, enhanced memory, and improved mood, as well as pain relief from stiff or sore joints and muscles. Some essential oils can be applied topically while others are best when taken orally. However, because they are a concentrated source of phytochemicals, they should be used with caution and as directed.
Here are a few of my favorites:
Essential oils like Lavender and Bergamot are rich in linalool and linalyl acetate, compounds that have well-known relaxing properties. These oils can be diffused aromatically in the bedroom to create a calming and peaceful environment, perfect for getting a good night’s sleep. They can also be used topically and taken internally (use only oil brands that are safe for consumption, like dōTERRA) to calm the nervous system, promote relaxation, and lead to a restful sleep.
Lavender is an easy one to start with and this was the one I started with.
Aromatically: Simply put a drop of lavender oil in palm of hand and rub together, then cup hands and breathe deeply several times.
Or, make a lavender spray bottle and keep at bedside. Use a 2 oz spray bottle. Fill with water. Add 8-12 drops lavender. Shake bottle before each use. Spray pillow and bed before climbing in.
Or, topically, mix 1 drop lavender oil with 1 tsp fractionated coconut oil and massage over abdomen.
2. MAGNESIUM Spray right before bed
Involved in more than 300 metabolic reactions, magnesium is essential to the human body. Not only is it an excellent natural sleep aid, but it’s also shown to reduce or eliminate muscle pain and cramping, reduce symptoms of anxious and low feelings, accelerate the muscle tissue regeneration process, and much more. A deficiency in this mineral can cause a range of health issues.
Topical magnesium is preferred over internal and is simple to use. Keep at bedside so you remember to use right before bed. Spray 4-6 sprays per area. Apply to one of more of these areas – anywhere you are sore, center of chest, around neck and shoulders. Make sure the rest of your bedtime routine is calm and soothing, and you will be fast asleep in minutes!
3. A Cup of Sleep-promoting tea 30-60 minutes before bed
One of my favorite night time rituals is to have a cup of tea to help relax and set the mood for sleep. Yogi Bedtime Tea is my favorite. This blend is a soothing combination of herbs traditionally used for centuries to promote relaxation and sleep. Valerian and Organic Chamomile can help calm occasional nervousness and restlessness. They also add Passionflower, used in Native American blends to help reduce everyday stress to support sleep. Licorice, Cardamom and Cinnamon add a delicious, warming flavor that’s just right for drinking before bedtime. If you try it let me know what you think!
A good, restful night’s sleep is so important! I use at least one of these every night to make sure my body and mind get the rest they need.
Get my Sleep Better Guide:
Would you love a Sleep Guide packed with my favorite solutions to a beautiful night sleep? Plus links to favorite products?
Then be sure to click below and download my free Sleep Guide.