CALM: My Favourite Natural Sleep Blends to Help You Wake Refreshed
Having a ‘good’ sleep isn’t only about hours spent asleep but also shows itself in how we feel on waking. Does your sleep refresh you? If no, read on.
From a naturopathic point of view there are 3 groupings of supplements used to improve overall sleep quality:
1. Sedatives - these are ones that affect the nervous system in a - you guessed it - sedating way! These are similar to the action of most pharmaceutical sleeping pills but usually without the side effects. These are usually taken in the pm before bed and include herbs like Valerian root, Magnolia bark , Lavender, California Poppy and Lemon balm. Most of these work by increasing the levels of the neurotransmitter GABA. GABA facilitates communication between brain cells and it’s main message is to ‘take things down a notch and chill out’. 🦋
2. Adaptogens - these herbs are working with the stress piece that contributes to poor sleep and helps the body get into a better rhythm through nourishing the adrenal glands which are often depleted in some way leaving us tired or tired and wired.
Stress calm Px by Restorative Formulations is a favourite client formula. It has good amounts of the (best ever!) adaptogenic herb Ashwagandha as well as some sedative herbs (Lemon balm, California Poppy, Lavender). Restorative Formulations herbs are of THE highest quality and either organically grown or wildcrafted. I do what I can to keep this beautiful blend in stock. 🙂
Passifloraplex is a homeopathic complex that moms in particular love as it is safe to take with breastfeeding and helps when a racing mind is disrupting sleep. It’s a great blend to try out when stress/worry/overthinking is part of the poor sleep.
Adrenomend - this one overtime can help with sleep indirectly through its adaptogenic action on supporting the Adrenal Health . This is best to take in the morning or at the afternoon dip to help with energy and clarity.
3. Supplements that Help with Our Sleep Rhythm
Somno-Pro - is a great one for those who have a hard time swallowing supplements or those who simply prefer a tasty tropical breeze flavoured lozenge as a way to get the building blocks for their sleep hormones! I have used it to help kids break a habit of not being able to go to sleep when teas and yoga nidra aren’t cutting it. It’s not uncommon for tweens sleep to change with hormones and brain changes and this is something that I have found to help re-establish sleep patterns.
TPIN - a capsule (non-vegetarian) that targets the pineal gland which is the gland that secretes melatonin and plays a huge role in our sleep-wake cycle. I use this one when I travel to minimize jet lag and find it works great!
Melatonin Spray by Genestra - what’s nice about this is that it is easy to administer and tastes decent. It offers a low dose of melatonin (1 mg) which is nice as for some people the lower doses of melatonin work better to improve their quality of sleep than the higher doses. Melatonin seems to have a cortisol lowering action which makes this. a good one to try if you are wired in the evening. It’s also easy to take a spray of if you wake in the night to help you get back to sleep.
Want to go deeper in addressing poor sleep that seems to get worse with stress or seems to be related to hormones? Learning to address and resolve tension you feel in your body - which can show up most commonly as tightness in throat, chest or belly - can support restorative sleep. Most of us don’t realize the amount of stress that we have accumulated over our lifetime or how to release it. Emotion Coaching Yoga Therapy as well as acupuncture can help facilitate this and teach you the skills to do this for yourself. I offer these services in person as well as online.
In my experience unresolved stress in the body when attended to allows for greater vitality in all areas - sleep quality yes but also energy, clarity, digestion, mood, libido, flexibility and skin health.
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Are you a woman who is a leader, teacher, healer, mother or coach whose energy is focussed on supporting/empowering/teaching others to thrive? Is it easier for you to care for others than yourself at the deepest level?
I. am . here. to. support .you! ♥️I am a naturopathic doctor, intuitive creative and health and happiness life coach. I work holistically with caring, wise women like yourself so you can do the beautiful, powerful work you are here to do while feeling your absolute best physically, mentally and emotionally.
We can’t become our full self by ourself. I am here to support you in recharging and reseting so you can continue to share your unique gifts, loving heart and shine your light without burning out. My intention is that you live with a level of health, calm, confidence and vitality that allows you to stay aligned with your true north and create a joy-filled life YOU are so proud of. I am deeply grateful for what you do and who you are!♥️
