If you’re suffering from insomnia, bad sleep, waking up at all hours, waking up for the toilet, then know that whilst this is super common, it is actually not normal. I used to think it was ‘just how I was’ but bad sleep can be caused by things such as not having a regular sleep-wake cycle, eating an unhealthy diet, chronic pain and emotional stress*.
According to Dr. Axe, It’s believed that up to 30–50 percent of the general population is affected by acute (short-term) insomnia at any given time, and up to 10 percent have chronic insomnia that lasts more than several months. (1) Insomnia affects women more often than men and is more likely to affect older adults, those of lower socioeconomic (income) status, chronic alcoholics, and people with mental health conditions like depression.
Types of Insomnia
Comorbid Insomnia - Chronic insomnia often occurs alongside another health condition and results in long term changes in sleep. Conditions such as depression, muscle pain, back pain can all result in long term sleep changes. Often this is considered psychological insomnia, because it can be caused by behavioural, mental and psychological factors.
Chronic Insomnia - This would typically last 3-4 hours and last for at least 3-4 weeks. Often it can be treated with lifestyle changes and natural remedies. Very often it can be alleviated by addressing psychological factors that contribute to negative lifestyle choices or chronic stress e.g. therapy
Acute Insomnia - Can be less than 3 weeks and can be triggered by a major stress or life event. Usually, acute insomnia passes and resolves itself once the lifestyle stressor or event has changes.
Initial insomnia or sleep onset - When a person has trouble falling asleep but doesn’t wake up in the night
Maintenance or middle insomnia - When a person can fall asleep but wakes up in the middle of the night. This is quite common when the liver needs help or not enough nutrients are being consumed.
Late or terminal insomnia - When a person often wakes too early and cannot return to sleep
There is a strong correlation between insomnia and stress, hormonal changes and the neurotransmitters in the brain responsible for sleep.
So what could be causing your sleep probs?
Stress - Chronic, Acute stress of any kind has a negative impact on the body and can lead to long term health issues
Bad Sleep Hygiene - Late night eating, late night television, too much work before bed, no wind down routine, too warm room etc
Too much light in room - At full moon all the blue light disrupts sleep patterns, it is the same in your room. Light will bring cortisol levels up!
Not having a steady sleep/wake cycle - the body thrives on regularity. If you have regular sleep wake cycle, the circadian rhythm is much more regular
Digestive issues - these can play up at night
Liver issues - Having congested liver will cause you to wake up around 2/3 am for use of toilet or something, but it is not normal
Anxiety & Depression - These can play a major role in negative sleep
Sleep Apnea or other breathing issues
Some medications and drugs can cause changes in urination, nervousness or a rise in blood pressure and heart rate. Ladies, birth control can be huge in this.
Natural Solutions for Sleep
Dietary Changes - Even though you may not think it, our diet and what we eat has a huge role in how our hormones and neurotransmitters function. Avoid eating too late, but do not go to bed hungry, especially if you suspect “adrenal fatigue” (HPA Axis dysfunction). Try eating 2-4 hours before bed and for some people, having your starchy carbs at night actually helps with relaxing feels but for others it actually can really mess up blood sugar. It all depends, so trial and error.
Try to limit sugars, up natural fats, up mineral rich foods like nuts, green veg & even try using a supplement like Lifelong Vitality to bridge any gaps in your nutrition. Up your protein, b vits, complex carbohydrates and magnesium rich foods. If you are unsure about how this would look for you and don't know what step to take, contact me for a 121. Limit caffeine, sugar, alcohol, allergens like gluten, dairy & processed fats.
Reduce stress - easier said than done I know. Try activities which help you reframe stress such as 1-2-1 therapies like aroma touch or reiki which work systemically, yoga, meditation or try out walking before bed. Avoid working too late, and even practice gratitude daily before bed. This helps me
Have an orgasm - Orgasms are HUGE stress reliever and release feel good hormones. Embrace your sexuality and indulge in pleasure! It’s your body, and it’s a tool for pleasure!
Change your sleep environment -
Dark, Cool Room is best. Turn Wifi off and get rid of any noise or distractions.
Try these essential oils -
Serenity Sleep Blend - A powerful blend of Lavender Flower, Cedarwood, Ho Wood Leaf, Ylang Ylang Flower, Marjoram Leaf, Roman Chamomile Flower, Vetiver Root, Vanilla Bean Absolute, Hawaiian Sandalwood. It’s so powerful and there’s some fab studies on this. Personally, my clients are finding this extremely powerful. Use on feet or in diffuser.
Lavender - Decreases cortisol, decreases blood pressure & heart rate and opens the heart to gradtitude & love.
Console Blend or Peace Blend - Apply on feet or inhale. Powerful for affecting the limbic system in times of distress.
Vetiver - A powerful tranquilliser, try this on your feet. Powerful also for ADHD & Anxiety. A fave of mine.
So let me know what you LOVE for helping sleep.
I am super passionate about helping people find natural solutions so they can start to live healthier, feel happier and achieve their best potential.
If you are interested, you can book in a 1-2-1 with me where we can really help you get to grips and change your own lifestyle.
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