Sleep Better – Naturally

Today lifestyles are full of stressors: poor diet; artificial lighting; television, computer, and cell phone screens that, in combination, guarantee sleeplessness, insomnia, and other sleep disorders.
All these stressors collapse a good night’s sleep. Stress from any acute source activates the brain and speeds up thoughts, so when our minds are racing, it is hard to fall asleep. The first task is to help your brain to relax, preferably naturally.
We don’t always go to bed and get up at the same time, but those are essential factors in conditioning our circadian rhythm for healthy sleep patterns. A sufficient amount of sleep is extremely important for your health, as it helps your body and brain function properly. A good night’s sleep in a dark room can provide many benefits, including repairing your learning, memory, and decision-making abilities. Getting the necessary amount of sleep has been linked to a lower risk of diabetes, heart disease, and obesity.
A good night’s sleep starts with good sleep practices and habits: avoid alcohol, tobacco, and drinks containing caffeine late in the evening. Avoid napping during the day and, if possible, work out problems arising from work or family issues before going to bed.
If that doesn’t work, try natural sleep-promoting supplements. Following is a list of available supplements that come in various packaging formats and potency. For example, herbal teas are mild and tinctures, stronger.
Natural herbal teas come in bags and loose leaf including flowers and bark; in capsules; compressed herbal pills, and liquid tinctures. General use is to take 30 minutes before bedtime.
Melatonin is a hormone your body produces, signaling your brain that it’s time to sleep. Melatonin levels naturally rise in the evening and fall in the morning; having a bad or compromised microbiome (gut) can drastically reduce melatonin production. Melatonin supplements reduce the time people need to fall asleep and increase the total amount of sleep time; pills should be taken sublingually.
Valerian (Valerian officianalis): is an herb root commonly used as a natural treatment for anxiety, insomnia, depression, menopausal discomfort, and as a sleep-promoting herbal sedative. Valerian has none of the adverse side effects of valium or other synthetic sedatives and works well in combination with other herbs like California poppy and passionflower.
Passionflower and Tila are herbs used for insomnia caused by mental worry, overwork or nervous exhaustion, and are used for sleep problems with no side effects. Drink water with a teaspoon, tablespoon, or more tincture as needed.
Magnesium is a mineral involved in hundreds of processes in the human body and is vital for brain function and heart health. Magnesium helps quiet the mind and body, making it easier to fall asleep; it also increases levels of gamma-aminobutyric acid (GABA), a brain messenger with soothing effects.
Glycine-Creatine is an amino acid that plays an essential role in the nervous system and helps improve sleep by lowering body temperature at bedtime. Consume foods rich in glycine – bone broth, meat, eggs, poultry, fish, beans, spinach, kale, cabbage, and fruits like bananas.
Ginkgo biloba: Taking tincture of this natural herb one hour before bed reduces stress, enhances relaxation, and promotes sleep.
Chamomile (Anthemis nobilis): a time-honored sedative herb that can be used safely by children and adults.
California poppy (Eschscholtzia californica): a sedative and sleep-promoting herb with analgesic properties, helping people to relax and ease anxiety.
Magnolia Bark (Magnolia officinalis): helps relax the mind and body by lowering cortisol levels; can help prevent obesity and type II diabetes. Take this herb ONLY just before going to bed, magnolia bark promotes rapid drowsiness; don’t operate vehicles or heavy machinery.
St. John’s wort (Hypericum perforatum): is a yellow flower herb with a long history of use dating back to ancient Greece. Scientific studies show that it helps chronic insomnia and depression. This herb can sensitize the skin, so avoid direct exposure to bright sunlight.
There is a steep price to pay for not sleeping at least seven hours a day: it can cause your metabolism to slow down, increase food cravings, and nighttime fat-burning stops. Getting enough sleep is as essential as diet and exercise.