- Suggestions for creating an environment more conducive to great sleep
- Supplements that have worked for me to promote great sleep
- Mindset tips to quiet the mind and release anxious feelings when it comes to sleep.
Here we go.
1 in 3 Americans do not get enough sleep!
Check your sleep first, and then move on to see if there’s anything else blocking your energy.
One thing I’m really good at is sleeping. 😆 For real though, sleeping well is a crucial part of our existence. If you don’t sleep well, you can’t do anything else extremely well. You can get by for a while, but sustained health, energy, happiness and success must be accompanied by great sleep. Unfortunately most people don’t even get close to adequate sleep and have to load up on fake energy (massive amounts of coffee and chemical-filled energy drinks) to make it through the day while silently destroying their best self.
I used to have terrible insomnia, accompanied by anxiety that worsened throughout the day as it got closer to bedtime.
I was determined to find a solution.
The #1 remedy I recommend is mindset work.
Sleep is a spiritual practice ✮
It seriously is!
There’s so much that determines how well or not well we will sleep.
Have you ever felt like your inability to sleep was a complete mystery? It is being caused by stress, foods, technology, medication, or maybe even your snoring ass husband?
Well, they can all play a role in our bedtime & sleeping routine! Sry husbands. 😆
Melatonin isn’t only something you buy in a bottle. Melatonin is the sleep hormone that is produced when it’s time for you to fall asleep.
✮PS – If you’ve been following the daily on my instagram lately, you’ve seen me talking all about my KIT STORE. All of these products below are in my Sleep Essentials Kit.
1. The Bedroom Essentials
The correct pillow for your body can help align the spine as you sleep, but not only is the elevation and firmness of your head support important, so is matching the right type of pillow for the way you sleep.
Invest in sheets you love! Comfort and coolness are key. Our bodies put out extra heat at night, so it’s important to choose sheets that don’t trap the heat. Do you find yourself sweating or getting hot at night? It may be time to upgrade your sheets.
Get your room right! Your bedroom may be too hot (or too cold). The ideal temp for a bedroom at night time is 67 degrees F. The mild drop in temperature helps induce sleep. I’m not going to get into the nitty gritty here, but if you really want to nerd out on brain stuff and temperature, just google it. If not, just trust me – sleep at 67 degrees.
You sleep on it every day, so make the investment into something great and something you love! Think about your investment as price per sleep. What are you willing to pay per night to sleep comfortably and wake up feeling refreshed?
2. WhasSup Supplements
NOTE: Below are options to test and experience for yourself. You do not need ALL of these. This is a master list. Comment below and let me know what works for you.
Completely obsessed with this Young Living supplement. Not only does it help you fall asleep AND stay asleep, but it also provides immune support. Lavender + Vetiver + Valerian + Ruta Graveolens are essential oils blended with melatonin. FOR F’n REAL y’all, this stuff knocks me out (and Alex too). TRY THIS ONE ASAP.
If you’re new the blog, you may not know that I’m an essential oil groupie, and I have been using Young Living products for about 7 years now. I created a simple & quick Sleep Bundle for you to make it easy for you to see the YL products I recommend for great sleep (you can delete any products that you don’t want right now from the cart).
Tart Cherry Juice
CBD doesn’t make you high because it’s the non-psychoactive part of cannabis. It may help treat the causes of sleeplessness, excessive daytime sleepiness, or grogginess + a massive list of other health challenges.
My favorite is Nature’s Ultra Citrus CBD Oil (omg it tastes so nice too) I use a dropper full from time to time before bed.
Boost pre & pro biotics
If stress or anxiety has ever kept you awake at night, remember this: Gut Health = Brain Health. The beneficial bacteria in your gut work to produce and regulate hormones and neurotransmitters that can keep you feeling chill and relaxed, BUT if you are lacking in good bacteria, the signals to your brain to keep you calm aren’t triggering properly. An easy remedy is to take a daily probiotic. The one time you desperately need probiotic is after you’ve taken an antibiotic; you must replenish your gut asap.
Disclaimer: If you are eating perfectly plant based (high nutrient with raw foods, low – no caffeine, no alcohol, no refined sugars / salts, and no recent antibiotics), then you shouldn’t need a probiotic, but then again, if you are eating perfectly, then you’re prob not reading this because you’re sleeping like a baby. ☺️
Passionflower Tea / Supplement
3. To Do
Hot Shower, Bath, Steam Sauna
Binaural Beat Therapy
Binaural beats therapy is sound that you (ideally) listen to with headphones. It is a form of sound wave therapy where the right and left ears listen to two slightly different frequency tones yet perceive the tone as one.There is a range of binaural beats available, each having a specific purpose. For this case, we are interested in SLEEP.
15 – 30 mins of listening time w/headphones and to get the full effect of binaural beats therapy, you should practice it for 30 to 45 days. OR what I like to also do is play it a long youtube video of therapy at nighttime.
Psst: also there are ALL kinds of beat therapy for a multitude of conditions. For example, when Lily had a massive cough a few months back I played Binaural Beat Therapy for cough treatment for her (in addition to other natural remedies) and she stopped coughing with in 5 minutes. I was blown away tbh.
Calm App Sleep Stories
Rain Rain App
I’ve been using this app for years and it’s my go-to for nature sounds. I love how customizable it is.
Affirmations can help everything in your life get better; they help reprogram your subconscious mind and help you unlock what is holding you back. If it is sleeplessness that is depriving you from living a healthy life, then I recommend working on affirmations.
This episode of Affirmation Babe is for helping you sleep.
And/or work with this affirmation below each morning to help reset for the day:
When I wake up I get up! I feel refreshed and ready to take on the day. My daily routine is filled with energizing and sleep promoting habits. My bedroom is a beautiful space of comfort and relaxation. I fall asleep with ease, and I have deep refreshing sleep every night. I am grateful for my bed, my healthy body and mind.
Say this out loud multiple times a day.
Oh, and def check out this affirmation post all about Night time Affirmations.