Sleep is a vital aspect of our health yet one that is elusive for many. I struggled with insomnia during both of my pregnancies (thank God for SATC reruns) and at least twice a month still experience racing thoughts and restless nights. I've compiled this list of things that have markedly helped my sleep - I would love to hear your tips as well!
Write a To-Do List for the Next Day
Getting everything out of my head and onto a page where I can see it tangibly decreases my anxiety and helps stop the galloping middle-of-the-night thought assault in its tracks.
Magnesium
Magnesium helps the body maintain healthy levels of GABA, a neurotransmitter that promotes restful sleep. It also has been shown to regulate blood sugar levels, assist with insulin resistance, lower blood pressure, decrease anxiety and fight inflammation.
Aromatherapy
Essential oils communicate directly with the limbic system and have been proven to soothe and calm the brain. Try diffusing lavender, vanilla, valerian, chamomile or clary sage oils for sweeter sleep. A linen mist also works well - I use a blend of lavender, vanilla and balsam fir on my kids' sheets every night before bed.
Aloe Vera
Unlike most plants, aloe vera omits oxygen at night; keeping one in your bedroom can combat insomnia and promote deeper sleep. This do-it-all plant can also be used as a moisturizer, for sunburn relief or on insect bites.
4-7-8 Breathing
Inhale for 4 seconds, hold the breath for 7 seconds and exhale for 8 seconds. Repeat as needed (it usually takes me at least five minutes to wind down). This breathing pattern reduces anxiety and stimulates the parasympathetic nervous system which governs healing, rest, relaxation and restoration.
Honorable Mentions
What are your tips and tricks for a better night's sleep? Please share in the comments!
Happy Summer Solstice! The longest & brightest day of the year has been observed across all societies and cultures from Egyptian to English to Aztec as a a celebration of light, joy and illumination.
With so much darkness and heaviness in the world lately, now seems like a perfect time to Lighten Up!
Working with the moon phases is an accessible way to deepen our connection both to nature and to ourselves. I find that honoring these rhythms of nature can make it easier to identify, recognize and honor our own natural ebbs and flows.
During the new moon cycle, the sun and moon align with each other, merging yang energy - the heating, masculine, assertive energy of the sun, with yin energy - the cooling, feminine, receptive energy of the moon. The balancing of these two polar opposite energies in the dark sky creates a powerful invitation to both let go and start new - it's the perfect canvas for a fresh start.
Andrea Pacini
Author