Natural Solutions for Insomnia
NATURAL SOLUTIONS FOR INSOMNIA
Are YOU Getting Enough Sleep?
Sleep can be seen as a hot commodity these days–so much so that the “sleep industry” is a $32 billion market and growing according to a recent article in the New York Times! From sleep clinics to weighted blankets to apps for tracking sleep, it seems like we have finally realized the importance of sleep and the tide is starting to turn from trying to cheat our body’s essential need for some shut eye! It is estimated that 35% of the population gets less than the minimum recommended 7 hours per night and insomnia is rampant, defined as trouble getting to sleep, staying asleep or waking too early.
What is really wild is that the World Health Organization has classified night-time shift work as a probable carcinogen, meaning it likely causes cancer! Sleep deprivation has also been linked to diabetes, heart disease, stroke, Alzheimer’s disease, obesity and poor mental health among other health problems! And the immune system effects of lack of sleep are downright scary–after only one night of 4-5 hours of sleep, your natural killer cells of the immune system drop by a whopping 70%, decreasing your ability to fight disease!
WHY aren’t we sleeping?
Stress
A high stress lifestyle and having to be “always on” encourages late night emailing and less and less downtime to unplug and relax before bed and increased cortisol or stress hormone production. The increased exposure to TV and computer as well as phone screens actually reduces our ability to produce the hormone that regulates our sleep, melatonin.
Caffeine
Caffeine as a stimulant interfere with ability to wind down and its half life is 8 hours, meaning if you intend to go to bed at 10pm you want to cut off caffeine before 2pm, ideally earlier and stick to no more than 2 cups per day!
Micronutrient Deficiency
Nutrients like Magnesium, zinc and B vitamins play a major role in regulating our circadian rhythm and getting a restful night’s sleep and many people are deficient. By repleting these deficiencies, you can save yourself from going on sleep medications with potentially harmful side effects! Consider Micronutrient Testing if dealing with chronic insomnia!
Benefits of Sleep!
Cellular Repair
Sleep is so important to cellular repair physiologically AND psychologically. During the hours of 10am and 2pm we see the most physiological repair such as building muscles, bones, tendons, joints and ligaments etc. occurs between the hours of 10 PM and 2 AM. During this timeframe, HGH (human growth hormone) predominates meaning that we see the benefits of body composition shift and metabolism!
Neurotransmitter and Hormonal Balance
Between the hours of 2 and 6 AM, the body psychologically regenerates, essentially neurotransmitters and other hormones & neurochemicals that help with mental health become recycled and repaired. Research from Harvard Medical School and Brigham and Women’s Hospital in 2003 found link in night-shift workers and decreased melatonin production. When there is a decrease in melatonin, estrogen raises. This is a known risk factor in developing breast cancer. Men who had moderate sleep problems had two times the risk of developing prostate cancer. Those with severe sleep issues had three times the risk.
Weight Loss
Inadequate sleep can quickly sabotage your efforts at getting healthy and losing weight. Not getting enough sleep or getting poor-quality sleep adversely affects hormones that make you hungry and store fat. Sleep deprivation has been associated with multiple physiological changes, including increased cortisol and ghrelin levels, decreased leptin levels and impaired glucose metabolism. One study published in the Journal of Clinical Endocrinology and Metabolism found just ONE partial night’s sleep could create insulin resistance!
Immune Function
During sleep, your immune system releases proteins called cytokines, some of which help promote sleep. Certain cytokines need to increase when you have an infection or inflammation, or when you’re under stress. Sleep deprivation may decrease production of these protective cytokines. In addition, infection-fighting antibodies and cells are reduced during periods when you don’t get enough sleep. In the Journal Cancer Research, reports how they found the immune system of sleep-disrupted mice was less effective at fighting the early stages of cancer than the immune system of the well-rested mice.
Autophagy
Sleep deprivation disrupts autophagy–the process of cellular recycling that basically removes old, damaged, and faulty equipment in our body, potentially stopping cancer, insulin resistance, diabetes, infections, heart disease, Alzheimer’s, inflammation, and even aging!
How can we improve our sleep?
Practice Sleep Hygiene
Power down electronics at least 1 hour before bed, ensure you are sleeping in a completely dark room and create a bedtime routine just like you have for your kiddos. Use lavender essential oil in a diffuser to aid in relaxation and practice stretching or foam rolling to relax your muscles. Head over to our Amazon Store for our favorite essential oil diffuser, blue blocker glasses to use if you must be on your laptop into the wee hours and more!
Consume Magnesium Rich Foods and Consider Supplementation
Magnesium deficiency is one of the most common micronutrient deficiencies and this mineral mimics the action of melatonin, aiding with relaxation. It also helps to alleviate muscle cramps or spasms and restless leg. Magnesium is associated with better quality of sleep. If supplementing, you want a bioavailable form called magnesium glycinate found in Naturally Nourished Relax and Regulate.
Boost Melatonin Naturally
Consume tart cherries, oats, walnuts, bananas and pineapple can help to naturally boost melatonin production, helping you regulate your body’s internal clock. Melatonin has a host of other benefits including anti-cancer, hormonal regulation and protection against cell damage. If needing a little extra help, Naturally Nourished Sleep Support contains a therapeutic dose of melatonin plus herbs like valerian and passionflower to help you wind down and get some sleep!
Still Struggling? Try Naturally Nourished Sleep Support!
Scientific research shows that melatonin may help to strengthen and improve sleep-wake cycles, making it possible to adhere to more healthful sleep patterns and making it easier to sleep on a regular schedule. Research indicates that melatonin may shorten the time it takes to fall asleep, and increase overall sleep duration. Melatonin also may improve the quality of sleep and reduce daytime sleepiness and fatigue. Studies also show melatonin may increase REM sleep.
This unique sleep and relaxation formula features melatonin, key herbs, and minerals for more powerful support. This novel formula delivers 3 mg of melatonin per serving to relieve occasional sleeplessness, complemented by 5 key concentrated plant extracts to promote a sense of calm and key minerals to target muscle relaxation.
- Features melatonin, a hormone naturally produced in the brain that helps regulate sleep, waking, and the body’s circadian rhythm (or time clock)
- Includes extracts of passionflower, hops, valerian, and Chinese skullcap for added support for relaxation and a sense of calm
- Chinese skullcap may promote relaxation
- Delivers bioavailable calcium and magnesium that play a role in muscle relaxation
- Magnesium may help relieve muscle tension related to stress
Ketosis Can Improve Sleep Quality!
Ketone production can actually aid in depth of sleep and amount of slow-wave sleep while also improving energy levels! Slow-wave sleep is a sleep stage associated with reduced levels of cortisol and reduced inflammation and is the transitional phase into the deep restorative sleep that benefits immune health and memory. Many of our past participants have reported improved energy throughout the day and sleeping like a baby at night! Check out our Real Food Virtual Ketosis Program to sign up for our upcoming class!
Not looking for weight loss? With Ketosis, you’ll also experience:
Decreased risk for diabetes
Support for gut bacteria reset
Improved lipid panels and reduced CVD risk
Tamed sugar cravings
Regulated appetite
Balanced hormones
Improved memory and cognitive function
Check out Episode 81 of the Naturally Nourished Podcast for even more gems on how you can start sleeping better TONIGHT!
