Sleep is foundational to optimal health. If you are not getting adequate, good quality rest you are not allowing for proper tissue repair and healing.

Sleep can make a huge impact on your overall health and wellbeing. It improves memory and mood, reduces inflammation and improves immune function, in addition to decreasing the risk of heart attack, stroke and diabetes.

Here are 5 simple tips to improve your nightly dream time.

1. NO SCREEN TIME at least an hour before bed. The blue light from screens disrupts the production of melatonin in the brain, thus negatively impacting sleep. Remove all wifi devices from the bedroom. Turn off the screens and read a book, meditate, pray or journal.
2. Go outside for at least 20-30 minutes daily. Our bodies are attuned to nature. Our circadian rhythms are dependent upon natural sunlight on the retina of the eye. Plus fresh air, grounding and simply being in nature offer other healing benefits as well!
3. Exercise and regulate your blood sugar. Avoid caffeine after noon, avoid alcohol (especially in the evenings), eat regular anti-inflammatory balanced meals and discontinue eating 3 hours before bed time.
4. Tea time anyone? Herbal teas before bed can be very calming and serve as a ceremony to remind the body it is time to rest. Great options include chamomile, lemon balm, passionflower and valerian. There are plenty of combination sleepy teas out there such as Nighty Night, Bedtime and Cup of Calm.
5. Magic of Magnesium. Deficient magnesium can lead to poor sleep and insomnia. It relaxes and calms the body and mind for improved sleep. I would suggest magnesium glycinate rather than magnesium citrate.

Can you imagine, peacefully drifting off to sleep as soon as your head hits the pillow. Having deep uninterrupted sleep, waking rejuvenated and ready for your day?

Yes, it’s possible.. it may seem like there are a lot of obstacles, but there are endless ways to support healthy sleep!

As Naturopath’s we aim to treat the cause. Knowing the underlying cause of sleep disturbance guides the recommended supportive therapies, which are always individualized. If you have tried everything or have been struggling with sleep concerns for far too long, consider making an appointment with one of our Naturopathic Doctors. You can contact our office at (804) 977-2634 for more information.

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