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INSOMNIA - Tips on Improving Your Sleep

  • NicoleDeRosa
  • Mar 4, 2021
  • 3 min read

Updated: 1 day ago




Insomnia has been a struggle for me the majority of my life + of course a pandemic hasn’t helped matters. Sleep is a precious opportunity for your body + brain to detoxify, repair + grow stronger. Not getting enough sleep can lead to both short term + long term consequences that will impair ones health + well-being. Just like you need food to maintain a healthy lifestyle, we need good sleep hygiene.


Between 1am-3am is the "time of the liver" + the time when the body should be asleep. During this time, toxins are released from the body + fresh new blood is made.

I'd like to share with you the following tips below that I have started incorporating into my nighttime sleep routine:


  • PUT YOUR F*!KING PHONE AWAY - Put your phone away an hour before you're getting ready to go to bed. For me, I have to take a stronger approach + I need to leave my phone outside of my bedroom or I will pick it up if I cannot sleep + will scroll all night long. I realize for some people that is not an option, so do what works for you.



  • MAGNESIUM - Before taking any supplement, you should consult with your doctor first. If you don't want to take magnesium orally, Trace Minerals makes a Pure Magnesium Oil that you can lightly mist on your body to relax. Here are a few more options including that one.


  • CBD - As for CBD, I like the brand, Veritasa Farms. They make full spectrum CBD + are third party independently tested + 100% grown in Colorado. The flavors I like are the watermelon + peppermint flavor tinctures. Tinctures are a great way to administer herbs because it bypasses the GI tract + circumvents gut absorption issues.


  • GIVE YOURSELF A BEDTIME - I'm training myself to be in bed between 9pm-10pm. It's important to stick to a sleep schedule + proper bedtime.



  • RELAXATION WITH MEDITATION + GENTLE STRETCHING - I'm realizing that hopping directly into bed after watching tv or a movie doesn't work for me. I need to unwind in a different way. My mind is still too stimulated by screen time, so I'm starting to incorporate meditation + gentle stretching prior to bed. Gentle "yin" yoga poses are great to slow your heart rate, giving you a gentle stretch for a better sleep. I've also been listening to this sleep music below. It's called "Enter The Astral Realm / 432 Hz Deep Lucid Dreaming Sleep Music," by Astral Circle.





If guided meditation is your thing or you would like to give it a try, this "Guided Meditation Hypnosis for Sleeping" by Jonathan Stephenson below may help.





  • SUNLIGHT EXPOSURE UPON WAKING - Seasonal depression ( I'm officially over these east coast winters ) + clinical depression + a pandemic + OCD + clinical anxiety has been a recipe for disaster. Since I'm no longer living in California or Florida where it is typically an "endless summer" the majority of the year, I'm looking into getting a red light box. Red light has been shown to help people sleep better + can positively impact your circadian rhythm. Sick of feeling strained and inflamed? Red light therapy also has the potential to greatly reduce joint pain, inflammation + so many other health benefits.

    I like this red light therapy lamp (available in various sizes + price points). It is important to consult with your doctor + seek their professional medical advice before trying red light therapy.







DIFFUSER WITH ESSENTIAL OILS - Lavender has been suggested as an excellent natural remedy to treat insomnia + improve sleep quality so I've been using that particular oil at nighttime to create a full sensory experience to help myself relax. If you don't have a diffuser, I love my Saje Wellness diffuser which you can find here




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