REST EASY: Tricks for getting a good night's sleep

No one understands sleep struggles more than me. Between the menopause, adrenal fatigue and a back injury . . . I'm a hot mess (menopause joke).  I can confidently say that I have tried everything holistic on the market. I even have a Sleep Number bed and this super state-of-the-art under the cover bed fan. I have fully bought into the science of sleep. Some nights I still toss and turn, get up and down, and roll around all night. But not so much anymore. Here's what I've learned over the past few years of successes and failures. 

_DSC8887.jpg

Routine

Every night around 8:00pm my sleep routine is in motion. I treat it like a sleep recipe. If I forget something, my OCD kicks in and I have to get up and do it. But when it comes to sleep, routine is key. It's a mental trigger to start winding down. Here's what I do:

Bath

Bath time is my fave thing in the whole world. I use Epsom salts, Bentonite clay, Essential Oils — whatever strikes my fancy. I listen to my fave Podcasts and just soak. After I get out, I typically apply lemon and copaiba oil to my body and facia blast my back to get it stretched out before bed.  

Supplements

About an hour before I actually go to sleep I take the following supplements:

  • Gabatone: This Apex brand supplement contains B6, Magnesium, Zinc, Valerian, Passionflower and some other minerals that support your blood sugar, endocrine system and brain.

  • Orchex: This Standard Process supplement contains Bovine liver, bovine orchic Cytosol, calcium lactate, manganese lactate and some other super weird things lol. It has a calming effect that increases your ability to relax.

  • Super Cal-Plus: This Young Living supplement has a blend of Vitamin D, K, and Calcium. Calcium encourages the brain to use the amino acid tryptophan (the part of you that manufactures sleep-inducing melatonin)

  • Teas: My favorite sleep time teas always have a base of chamomile, passionflower, and valerian. I avoid melatonin because of my hormone issues, but a lot of people do well with it.

Oils

I love to start my diffuser before bed. My room smells like a spa and it's so relaxing. Oils are so helpful for sleep. There are so many different ones you can use depending on your sleep struggles. Caley and I are both in agreement on our faves. Sometimes I throw in a new one to try out, but these are my tried and true. You can diffuse, rub on your pillow, or on the bottom of your feet. 

  • Lavender

  • Cedarwood

  • Peace & Calming

Sensory Deprivation

This one isn't for everyone, but I am a light sleeper. I have to have zero distractions when I sleep or it wakes me up.  If anyone has one of those new sensory deprivation tanks, hit me up. 

  • Eye Mask

  • Ear Plugs

  • Sound Machine

Temperature

I read a tip online that your bedroom should be like a cave: dark, quiet, and cool. I keep my thermostat on 69. But it's actually recommended that your bedroom should be 64-68 degrees. This sound so cold, but you could finally get that Gravity blanket you've been wanting!

Food

I saved the best for last. Sleep quality is directly related to your gut. A lot of foods contain Tyramine — an amino acid that stimulates your brain. On the flip side, there are also foods that stimulate Tryptophan-the natural melatonin in your body. Here's a quick list of dos and don'ts. 

  • Do's: collagen, almond butter, nuts, white rice with grass-fed butter

  • Don'ts: all sugars, even natural such as fruit, caffeine, gluten

I hope this helps! Comment below and let us know any tips you have to add!