Healthy Habits to Improve Sleep

Disclosure: I have participated in a paid partnership with New Roots Herbal. Opinions in this post are my own.

Full transparency, I’ve been going through a lot of life changes over the past 3 months which has put a lot of stress on my mind and body. Luckily, as an Herbalist and Holistic Practitioner, I have accumulated many tools I need to help me reduce stress naturally.

My number one priority lately (for reducing stress) has been getting enough sleep. If you’re like me, when I’m feeling stressed it can be difficult to not only fall asleep but stay asleep. Hello, racing mind at 3 am! When I don’t get enough sleep, I feel even more stressed. It can be a very unpleasant cycle.

The Benefits of Getting Enough Sleep

Studies show that getting adequate sleep is very effective at:

·  Reducing stress and improving your mood.

·  Improving concentration

·  Enhancing overall cognitive function.

·  Increase productivity

·  Strengthening the immune system

·  Circadian rhythm keeps our digestive system and metabolism in balance

Sleep is an important pillar of health that is often overlooked. When proper sleep hygiene is prioritized we are more likely to make better decisions throughout the day and be better equipped to handle the difficult things that come our way in the ebb, flows, and seasons of life.

So we know how important it is to get adequate sleep and the benefits when it comes to overall health but how can we actually achieve the sleep our body needs? Luckily, there are practices and habits that we can begin to incorporate in the evening that can effectively support our nervous system, reduce stress and improve sleep naturally more sustainably.

Create an Enjoyable Evening Routine

This could include relaxation techniques before bed such as a bath with magnesium, a sleep meditation, light yoga (even 15 mins), lavender essential oil on your pillow, deep breathing or reading. Whatever works for you.

 Be Consistent.

If possible, try and go to bed at the same time each night and get up at the same time each morning. 7:00 AM and ready to sleep by 10:00 PM. If those times don't work for you, then follow the schedule that is best for you —consistency is the key.

In a recent study, researchers from Brigham and Women’s Hospital studied 61 full-time undergraduates from Harvard College for 30 days. They examined the relationship between the SRI, sleep duration, distribution of sleep across the day, and academic performance during one semester. They found that irregular patterns of sleep and wakefulness correlated with lower grade point average, delayed sleep/wake timing, and delayed release of the sleep-promoting hormone melatonin. Check out the article here

Reduce Screen Exposure in the Evening:

Studies have shown that exposure to light suppresses the secretion of melatonin, a hormone that influences circadian rhythms. Personally, I like to put my phone away at least 30 mins before I go to bed. I recommend not keeping your phone on your bedside table. This can help you avoid not being able to fall back to sleep by constantly checking the time or googling things at 3 am.

Herbs + Supplements

𝐒𝐥𝐞𝐞𝐩𝟖 I genuinely love this product! I have been using it for over a year personally and recommend it to my clients when help with sleep is needed. It’s ideal for those who want something that is convenient yet effective. New Roots has combined the most effective natural sleep aid to help rebalance your body’s natural circadian rhythm and help you get to sleep.⁣ It also contains some of my favorite herbs for relaxation: passionflower, skullcap, and catnip

The Ingredients

Passionflower: supports the production of gamma-aminobutyric acid (GABA) to induce relaxation.

Chamomile: helps to provide a sense of calm for the nervous systemHops: Studies show hops can be very effective in reducing stress

Skullcap: extract supports the nervous system.

Catnip: Although catnip drives cats crazy, it helps humans relax.

Qiye Shen’an Pian: is known as a calming herb

Magnesium (bisglycinate): supports the myelin sheaths that insulate nerve fibres and support nervous system function. Magnesium, as highly bioavailable

Melatonin: supports circadian rhythms that regulate sleep cycles

 When it comes to improving sleep, everyone is different. For you, this might look like reducing screen time, reducing stress, creating a better evening routine, or introducing a new supplement at night. Whatever the case, it can be more effective to slowly start to incorporate healthier habits into your routine instead of all at once. This way you can see what works and what doesn’t so you can get a decent night’s sleep, feel your best and show up as the best version of yourself the next day.