Do You Suffer From Insomnia?
Updated: Feb 24
One of the most frustrating experiences someone can have after a long day is trying to fall asleep and failing hour after hour. Your body desperately craves a good night’s rest, but the mind just doesn’t cooperate in letting that happen. Some sleep issues occur periodically because of stressful times in life, but for others, poor sleep is a way of life that seems to never end. There are such a wide variety of factors that can play a role in both minor and chronic insomnia. There are alternative and holistic remedies that may be worth a try for sleep issues.
It might seem obvious that physical exertion would be a great solution for a healthy night's rest. Going on a brisk walk, a light jog, or working out during the day may make it easier to fall asleep. The reasoning behind this isn’t well known, but working out seems to set certain processes in motion that help energizes you during the day and feel less restless at night. Exercise naturally increases our endorphins, serotonin, and other neurotransmitters. Endorphins interact with receptors in our brain that may help to reduce pain and stress. Serotonin is crucial for mood and sleeping at night. This may help improve both a restless body and a restless mind. Try exercising during the day, at least 6 hours away from bedtime, otherwise, it may cause the opposite effect.
Avoid eating within at least 3 hours of going to sleep. This won’t necessarily help you fall asleep, but it’s a healthy practice to incorporate. Food is designed to give us the nutrients and energy we need for the day. When we consume food, our body works to metabolize and digest it. If our organs are running all night and processing food, it won’t allow the body to complete the tasks that it would in a fasting state. Eating consistently without a couple hours of going to sleep may cause weight gain, pathogenic growth, and different types of health problems over time.
Give your brain time to wind down for the night. Staring at the television, phone screen or other electronic devices can suppress the production of melatonin. Melatonin is the hormone that normalizes the body’s circadian rhythms and is important for protecting the brain. The blue light emitted from cell phones, computers, tablets, televisions, and other electronic devices disrupt melatonin production. This may make it more challenging to fall asleep or to have healthy nights rest.
Melatonin production can be affected by a number of factors. This crucial hormone is produced by the pineal gland, which becomes calcified to some degree at a fairly young age due to a number of factors. As mentioned in the previous section, having electronic devices in your bedroom can affect your melatonin production. Many people sleep right next to their cell phones at night, which is a toxic, detrimental practice over many years. Radiation and electronic emissions penetrate the brain and body throughout the night. There are melatonin supplements you can take that may help to encourage healthy sleep patterns, although they may not be enough for many people. Some people may have strange dreams or feel groggy if they take too much melatonin to start with, so keeping the dose to 1-2 mgs is recommended.
CBD oil is another remedy that may help with sleep issues. Research suggests it may have analgesic, anti-anxiety, and anti-inflammatory properties. It may help with mild pain that can contribute to difficulty falling asleep. Headaches, nausea, a racing mind, sore muscles, and tension may all contribute to insomnia. CBD also helps to balance the sympathetic and parasympathetic nervous system branches, which can contribute to a feeling of ease and relaxation.
Different types of herbs and nutrients can have tremendous value for any condition. Anyone with insomnia or sleep issues should be trying many different herbs and natural nutrients before resorting to medication. Nutrients such as lemon balm, bioactive milk peptides, magnesium glycinate, l-theanine, magnolia bark, jujube (ziziphus jujube), inositol, kava, passionflower, valerian root, vitamin B-6 (P5P), GABA, and so many other nutrients will combine wonderfully with melatonin and CBD. Incorporating some of these nutrients will enhance the results of any nutrient stack for sleep. Experimenting with some of these natural compounds will pay dividends once the right combination for your personal chemistry is found.
The brain produces different types of waves that affect our minds. Theta waves and delta waves are the two brainwave states associated with sleep. Theta brain waves are activated when people are in a state of deep meditation or incredibly relaxed. Alpha brainwaves are associated with a relaxed waking state that can lead to increased learning, retention, and memory. Delta brainwaves are the deepest brainwave state, and are activated when in deep REM (rapid eye g to fall asleep. REM is thought to be the highest quality sleep possible and is important for rejuvenation. Having a low amount of REM sleep per night can cause many health problems over time. If you’re having trouble falling asleep, there are binaural soundtracks you can find for free on youtube and play while laying in bed. Binaural beat soundtracks require a decent pair of headphones to work well.
If sound and light make it difficult to fall asleep, sensory deprivation is an eccentric therapy that may help those with chronic insomnia. Sensory deprivation tanks are used to help reduce anxiety and promote sleep. The tanks are filled with magnesium content water. It’s not likely that anyone would have access to this, but just taking a bath before bed using magnesium chloride hexahydrate flakes may help to relax you before bed. Zechstein sea magnesium flakes is a good product that I can personally attest to helping deeply relax the body. Magnesium flakes are far superior to normal epsom salt baths. Insomnia has a wide range of potential causes that can be tough to pinpoint, but these options may be worth a shot.
Experimentation and open-mindedness usually pay off eventually. Utilizing different herbs, CBD, melatonin, a magnesium bath, and binaural beats may be quite helpful in getting a good night’s rest. If you are still having trouble falling asleep at night, talk with your doctor to see if there is anything else you can do to help solve your sleep issues. Medication should be the absolute last resort though and do have side effects over time that can be serious. Turning off all electronic devices wherever you sleep is a great idea as well, EMF’s are quite toxic in such high amounts. We hope these tips help!
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