I’m Marissa, the Wellness Manager at kaia naturals. Today I’m sharing with you my experience with insomnia and how I was able train my body to get better sleep.
For years I have suffered with insomnia. Lying in bed at 4:00am wide awake, staring at the ceiling is a frequent activity I’d rather not participate in anymore. When it comes to getting better sleep, I have tried every trick in the book, and to be honest most of them don’t work. However, there are a few things that do work, so I thought I’d share them in case you are reaching for that 4th cup of coffee realizing its only noon.
1. CHOOSE THE RIGHT FOOD.
There are a couple suggestions here depending on if you are having trouble falling asleep, or if you are having trouble staying asleep, and quite frankly, for me it’s both.
If you are finding it hard to fall asleep:
Snack on foods high in tryptophan before bed, as tryptophan helps produce, a hormone which promotes sleep. Foods that contain tryptophan include pumpkin seeds, turkey, tofu, eggs, walnuts, and seaweed.
If your problem lies in staying asleep:
Your blood sugar may be dropping during the night. When blood sugar drops, your body kicks up production of stress hormones, anxiously waking you up at night. Try a small snack containing complex carbohydrates to prevent these blood sugar dips. Some of my faves include sweet potatoes, beans, nuts, quinoa, and steel cut oats.
2. GET YOUR CIRCADIAN RHYTHM IN CHECK.
Your circadian rhythm is a 24-hour biological wake – sleep cycle, it’s basically your body’s internal clock. If your circadian rhythm is off, you probably aren’t sleeping very well. Are you pulling all nighters, jet-lagged, or do you have inconsistent sleep and wake times? Well thank your circadian rhythm is probably off, so here is what to do:
Avoid screen time after sunset
(or at least 1-2 hours before bed) This is because technology screens emit blue light to our eyes, which triggers our brain to stop producing melatonin (our sleep hormone).
Getting natural light first thing in the morning
Try to aim for 30 minutes in the morning, and get the sun into your eyes to make sure the proper hormones are signalled.
3. TAKE A BATH
Taking a bath in hot water before bed is the easiest thing that helps me fall asleep faster. It’s actually the drop in body temperature that happens after heating up from a bath that promotes a deeper sleep. This is because our body temperature naturally decreases as evening rolls around, signally to our body it’s time for sleep. The drop in body temp post bath helps mimic this signal.
Taking a hot bath with essential oils that promote sleep, such as wintergreen, lavender and spearmint, will further the sleep-inducing effects. I love the takesumi detox® sleep hot bath. It smells beyond amazing and honestly works!
BONUS TIP: Soaking in a detox hot bath will promote excessive sweating to help release toxins and detox your body. Click here to see more of the detox hot baths.
4. DO SOME OF YOUR MORNING ROUTINE THE NIGHT BEFORE
This may seem obvious, but the more we get done the night before, the longer we can actually sleep in! I never fail to do these 3 things before bed, so in the rare case I do fall asleep, I can stay asleep longer.
I prepare my breakfast and lunch, I pick out my outfit, and I use dry shampoo at night so that you wake up with clean, fresh hair. the takesumi detox® overnight dry shampoo is my fave, as it is formulated with time activated ingredients that work best overnight.
In true insomniac fashion I am writing this post at 3:00am, so be a doll and comment below with any tips and tricks you have that help with better sleep!
PHOTO BY JARED RICE.