Natural Remedies for Better Sleep

Sleep. We all need it. We all love it. We don’t always get it! It’s common to struggle with sleep at some point in your life, whether it’s falling asleep, staying asleep, or just good quality sleep; however, it doesn’t have to become your “normal.”

There are many reasons why sleep may have become an issue ranging from physical conditions to mental health struggles. Let’s explore some of the most common causes and we can naturally remediate them!

Common Causes of Poor Sleep Quality

Stress

Stress activates neurons within the hypothalamus, a gland in your brain responsible for regulating your circadian rhythm causing insomnia or sleep cycle interruptions. Stress is also known to cause nightmares!

Poor Sleep Habits/Lack of Routine

Bedtime routines aren’t just for kids. They’re actually a great tool for adults as well. The consistency of a bedtime routine and good habits allows your body to adapt and know what to expect every night, thus allowing your body and brain to prepare by releasing the necessary hormones, such as melatonin, to induce sleepiness.

Nutrient Deficiencies

Vitamin D, magnesium, vitamin B6, vitamin B12, and vitamin C deficiencies have all been linked to sleep troubles!

Vitamins D, B6, and B12 play a role in melatonin production, while B6 also helps produce serotonin, a hormone that the body uses to make melatonin. Magnesium is known to relax muscles and activate the parasympathetic nervous system. It also regulates neurotransmitters and hormones that affect sleep, such as melatonin and GABA. There have been studies that prove people with higher levels of vitamin C sleep better than those with low levels of vitamin C in their plasma.

Hormone Imbalances

I mentioned several hormones that affect sleep in the previous paragraph, so it should be no surprise that hormone imbalances are on the list. Melatonin is probably the most heard of sleep-related hormone. It is produced by the brain in response to darkness, which helps regulate the circadian rhythm or the body’s internal clock. Other hormones that may affect sleep include low levels of progesterone and estrogen, high levels of cortisol, and an imbalance of thyroid hormones! Hyperthyroidism can cause insomnia while hypothyroidism can poor sleep quality and feeling fatigued during the day.

Natural Remedies & Practices to Improve Sleep

Addressing the root cause(s) of your sleep problems is the ideal solution, but balancing the body’s nutrients and hormones can take months or even years. So while you’re working on those long-term goals, let’s discuss the “quick fixes” or short-term changes you can make or add to your bedtime routine.

Speaking of bedtime routines, it’s great to prepare the body for bed by enjoying some slow, quiet activities such as taking a bath, reading a book, or meditating. You can include drinking an herbal tea or using aromatherapy to support the body’s relaxation process.

Focus on teas that have chamomile, lavender, valerian root, or passionflower. Essential oils to diffuse or apply topically for relaxation and sleep include chamomile, lavender, sandalwood, ylang ylang, and bergamot. Be sure to dilute your essential oils in a carrier oil (I love using jojoba!).

My personal routine involves taking care of my teeth as most people do or should do. I wash my face then apply a magnesium lotion and CBD salve to assist with relaxation and reduce joint pain and inflammation.

It’s also important to create a relaxing sleep environment. Your bedroom should be dark, quiet, and cool. It is highly recommended to turn off your Wi-Fi router at night to limit EMFs, and you should keep clear quartz out of the vicinity of your bed. Clear quartz can amplify energy and stimulate your body’s frequencies subconsciously.

How Reiki can Contribute to Better Sleep

Reiki has also been known to improve sleep quality by reducing stress and anxiety while promoting deep relaxation. During reiki, your brain transitions into theta waves. Theta waves tend to happen when you’re lightly sleeping, dreaming, or in a state of deep relaxation. Regularly receiving reiki can train your body to enter the theta state faster and more easily when falling asleep at night. It’s easiest to relate it to “muscle memory” or "it’s like riding a bike.”

Melatonin is produced in the pineal gland, located in the center of the brain directly behind our third eye chakra. Our third eye chakra is associated with intuition and insight. Many people may have trouble sleeping due to racing thoughts, worries, replaying past situations or conversations. Reiki can be used to balance the third eye chakra, reducing the overactive mind allowing you to fall asleep more peacefully.

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What is your biggest sleep concern?