About Michelle
We all know how essential a restful night’s sleep is. Few things feel worse than waking in the middle of the night, tossing and turning, feeling too hot and then too cold, and being unable to drift off again.
During sleep, the body regenerates. After an all-nighter, look in the mirror before bed and you may notice that you appear older after missing sleep.
Then, once you finally wake after proper rest, you regenerate and look younger again. It can feel almost magical.
During the COVID period, many people experienced sleepless nights due to worry, anxiety, and a mix of difficult emotions. You may have found yourself in that situation too. This can quickly become a cycle: the more anxious you feel, the harder it becomes to sleep, and the less sleep you get, the more anxious you may become.
Like any major life change, upheaval can affect the body and mind. The good news is that there are ways to support yourself through it.
In this article, Michelle explores some of the possible reasons behind sleep difficulties and shares ways to help the body rest more deeply.
What Causes Sleeping Issues?
There are many reasons sleep can become unsettled. Here are some of the most common:
- Burnout. Constant busyness, overthinking, and looping thoughts can drain your energy. You may feel exhausted, yet still unable to sleep.
- Shift workers. Working nights and then days can leave you feeling permanently jetlagged. Sleep disruption can build over time and contribute to burnout.
- Trauma. Trauma-related sleep disorders are real. When the body has lived in stress for a long time, it may stay on high alert and struggle to relax into deep rest.
- Sugar cravings. Late-night sugar snacking can affect sleep quality. A high-sugar diet has been shown to negatively impact sleep stages.
- Red Bull, coffee and black tea. Caffeine and stimulant drinks can create an adrenaline spike when the body should be winding down.
- Excessive blue light exposure. Late-night screen use can interfere with natural tiredness and reduce sleepiness.
- Physical pain. Acute or chronic pain, including arthritis, fibromyalgia, restless legs, back pain, and post-workout soreness, can interrupt sleep.
- Medication. Some medications, including certain antidepressants and blood pressure medicines, may affect sleep.
- Exposure to Wifi and electromagnetic frequencies (EMF). Devices, lighting, and other sources of electricity may interact with the body’s own electromagnetic field and disturb regenerative processes during sleep.
What Can I Do To Improve My Sleep?
Below are some general suggestions. For trauma-related experiences, it is wise to work with a therapist to address the root cause.
Bedtime infusions to calm the spirit and nourish the body
A favorite combination is chamomile and valerian root.
Chamomile is soothing, calming, anti-inflammatory, and helpful for digestive upset.
Valerian root is known as a powerful sleep promoter and has been used for centuries to quiet the mind and support the nervous system.
Method:
For chamomile (Maricaria recutita), use about 2 teaspoons per cup of boiled water. Steep covered for around 10 minutes to keep the volatile oils from escaping. Strain if using loose herb and drink about 1 hour to 30 minutes before bedtime.
For valerian root (Valeriana offficinalis), use about 2 teaspoons to a mug of boiling water. Simmer covered for approximately 10 minutes, then strain and drink 1 hour to 30 minutes before bedtime.
You can also combine both herbs and add a little honey if desired. Fresh herbs are best, as their healing properties are strongest for about a year after harvest.
Supplements
- Melatonin: released in darkness, melatonin supports relaxation and sleep. It is also associated with blood pressure, cardiovascular regulation, immune system regulation, detoxification of free radicals, and anti-tumor, anti-cancer, anti-depressive, and anxiolytic benefits.
- L-Tryptophan: an essential amino acid and precursor to serotonin. Research suggests that 1 gram or more may increase sleepiness and may be especially helpful for insomnia.
- Magnesium: a widely used mineral that may support those with aches, pains, muscle cramps, and restless legs. It acts as a muscle relaxant and can help facilitate sleep.
Bach flower remedies
In kinesiology, Bach flower remedies are used to help ease emotional imbalance. Helpful options include:
- White Chestnut: for repetitive thoughts that keep the mind spinning and prevent sleep.
- Rescue remedy: a five-flower blend for general stress and upset.
Good habits
Based on the factors above, it helps to build supportive bedtime habits:
- Go to bed at a reasonable time so the body can rest deeply when the liver is most energetically active between 1am and 3am.
- Allow time to unwind before sleep without artificial light or EMF exposure. A bath with a few drops of lavender, healing music, and natural beeswax or soy wax candles can create a calming atmosphere.
- Leave a window slightly open for fresh air, while avoiding a direct draft.
- Sleep in total darkness with electrical devices kept away from you. If needed, a grounding sheet or EMF net may be helpful.
- Avoid lying down with a full stomach. Ideally, finish your last meal at least 2 hours before bed.
Healing therapies
- Reiki is a gentle healing therapy that addresses energetic imbalances and supports well-being and clarity.
- Reflexology works on reflex areas in the feet connected to the organs, glands, and body systems, helping support circulation, hormonal balance, and regeneration.
- Kinesiology is a holistic therapy that helps identify root causes through muscle response. It can support hormonal balance, emotional stress, food intolerances, and possible deficiencies.
- Free technique used within kinesiology One technique Michelle often uses to bring down excessive thoughts and energy is called the cloacals. While lying down at night, lightly touch the points in each step for about 1 minute: Step 1, mid-brow on the right side and pubic bone on the right side. Step 2, mid-brow on the right side and pubic bone on the left side. Step 3, mid-brow on the left side and pubic bone on the left side. Step 4, mid-brow on the left side and pubic bone on the right side.
Last but not least
- Have compassion for your body and try not to place too many demands on it. Replace harsh self-talk with healing thoughts.
- Stay grateful for everything your body does, and feel the aliveness within it. That is your awareness.
- Use your mind to soothe and calm the body for a restful, healing, and restorative night’s sleep.
Michelle – reiki master, reflexologist & kinesiologist at the ultimate retreat, to see more information on our team click here: Meet the Team
