Sleep Better Unmedicated
As I talk to women across the country, sleep is something that comes up again and again. As in, I try but I just can’t get enough sleep each night.
In all my conversations I see two main problems. And here you’ll find more than five solutions.
1 - We can’t get to sleep early enough. Try the “power down hour” and shut off all technology one hour before you’d like to be sleeping. This means if you need to go to sleep by 10, shut it down by 9. After that, you can read, journal or meditate. …or anything else that just involves bodies and no screens. ;)
2 - We can’t stay asleep. Sometimes late day caffeine is to blame. More often, however, I find that it’s alcohol and the most offensive, sleep-depriving alcohol seems to be wine. Of course, everyone’s different. But if this strikes a chord with you, try an evening vodka soda instead. Or simply a cup of tea.
Here are five non-pharmaceutical sleep aids that might help as well.
Ashwagandha This herb is considered an adaptogen that has a balancing effect on your endocrine system, the system responsible for regulating hormonal output. This is especially effective during times of unusual stress. You can take this as a supplement or even stir the powder into your afternoon tea.
CBD Research shows that CBD may help you sleep more deeply as it works to release anxiety and pain. If you don’t believe the research, do your own and ask your friends. Many are probably already trying this. Choose a high quality, broad spectrum cbd oil and hold it under your tongue for 20 seconds before swallowing.
Kava This supplement comes from the root of a South Pacific plant that has been shown to decrease anxiety and insomnia. For dosing amounts, follow the instructions on the bottle and remember that it’s always better to start with less than more.
Magnesium This mineral has been shown to turn on the parasympathetic nervous system (the rest and reset pathway) and support natural production of melatonin. Magnesium may also combat anxiety and depression, promoting healthy sleep cycles. I chew magnesium gummies each evening before bed. It’s like dessert. ;)
Melatonin This is most effective when used only for a short time (ie: avoid long term use) and particularly when trying to reset your time clock. It’s helpful after a Daylight Savings Time shift or when traveling across time zones. It’s worth noting that I experience bad dreams on melatonin and have talked to others who do as well.
*as always, check with your healthcare provider before trying any new supplements to talk through possible drug interactions or side effects.