What you wouldn’t do for a good night’s sleep…
While others are quickly drifting off to sleep peacefully, some of us are tossing and turning trying to fall asleep and/or stay asleep. What is supposed to be calming and restorative is frustrating and anxiety-ridden.
But it doesn’t have to be!
Depending on your needs, here are 10 tricks that can help restore your zzz’s:
- Adrenal supplements. Stress can kick our adrenals into overdrive and make it difficult to sleep. Supplements such as Adrenal Response by Innate Response, Tranquility by Mountain Peak Nutritionals, and Cortisol Manager by Integrative Therapeutics can be taken to lower cortisol levels in order to sleep.
- Acupuncture. Stuck energy can be released and an overactive central nervous system can be calmed through acupuncture. A few treatments may be necessary for best results.
- Protein. Protein throughout the day and even a small bite before bedtime can keep blood sugar regulated throughout the night and decrease wake-ups.
- Journaling. Get out your thoughts from the day by journaling in the evening. Move pent-up energy out of your head and on to paper!
- Get your hormones checked. Fluctuating hormones can be a major cause of sleep disruption as we age. Testing followed by bio-identical hormones and supplements can support hormone balance for sleep.
- GABA. Gamma-Aminobutyric Acid is a calming neurotransmitter that the body makes on its own and receives from certain foods. Stress can deplete GABA but PharmaGABA supplements can be absorbed quickly for sleep support.
- Breathe. And by that, we mean mindful breathing techniques such as inhaling for a count of 4, holding for 7, and exhaling for 8 or slow, deep breathing for counts up to, and down from, 10.
- Sleep Noise. For some, quiet just isn’t best. Try nature sounds (or green noise) apps or recordings at bedtime.
- CBD. CBD can help promote relaxation and some supplements even contain compounds to help with sleep. Capsules can be swallowed and creams and balms can be rubbed on shoulders at bedtime and during wake-ups.
- Drink tea. Many sleep enhancing herbs can be found in teas such as Sleepytime Tea by Celestial Seasonings, Nighty Night Tea by Traditional Medicinals, and Bedtime Tea by Yogi.
Sleep is fundamental for health so finding what works for you can be crucial. For customized recommendations and acupuncture appointments, please call us at (303) 688-6698 or click here to schedule an appointment with Dr. Graves to talk further.
The CNMA office provides naturopathic care, testing, massage, and holistic counseling to those in Castle Rock, Castle Pines, Highlands Ranch, Lone Tree, Centennial, Parker, Larkspur, Monument, Colorado Springs, and the greater Denver metro area. For those outside of these areas, virtual appointments are available.
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