Insomnia - The Art of Sleeping Like A Child

These suggestions are not intended to replace appropriate professional advice. Please check labels for contraindications and consult your pharmacist if you take prescription medication.

Repose and sleep are necessary for good health. Like all other aspects of health, diet plays an important part in energizing the body through the day leading naturally to a peaceful sleep at night (the circadian rhythm).

Check out our Wellness Wisdom video all about sleep on YouTube - featuring Lindsay Store Manager and CNP, Rebecca!

A Healing Diet

• Drink 8-10 glasses of filtered or spring water daily.  Chlorine destroys healthy gut flora and can disrupt thyroid function.
• Eat a diet that is 75-80% alkaline forming.  Very important.
• Go organic.  Pesticides and chemicals can cause sensitivities.
• Make antioxidant rich fruits and vegetables, beans and legumes, whole grains, seeds and nuts the mainstays of your diet.  Vital diet = vital health.
• Consume 2-3 tbsp of chia, hemp, or flax seeds daily for fiber, essential fatty acids, and nutrients that promote hormonal balance.
• If you are a coffee or tea drinker enjoy 1-2 cups early in the day but use Holy Basil tea for a hot beverage in the evening. It promotes mental calm and is a first step toward a good night’s sleep.

Eating late, overeating, or eating complicated, hard to digest meals with heavy protein will make peaceful sleep difficult. Make your last meal of the day a simple one and eat as early as possible. 

Supplements - Common Deficiencies that can interfere with proper sleep

• Bio-Strath – for nerve health, digestion, hormone balance, mental calm. (A staff fave for stress relief!)
• Vitamin D 8,000 IU for one month then reduce to upper limit of 4,000 IU daily – a deficiency is associated with depression and inflammation.
• Vitamin C – anti-inflammatory, reduces anxiety and fatigue.
• Magnesium – calms/balances the nerves, muscles, and cardiovascular system.
• Omega 3 fatty acids – hormone balance, anti-inflammatory.
• Probiotics – mental/emotional well-being are affected by gut flora. We recommend intermittent use for overall health.

The following are special care for insomnia. Try what appeals to you for a few weeks.

The ideal is to achieve a natural childlike readiness for sleep without the need for extra help. When a better sleep pattern is achieved ween off extra supplements and enjoy confidence in your ability to rest or sleep when it’s needed! 

Special Care for Insomnia: - Short-term or intermittent use

• Melatonin is a hormone produced naturally by the body. It signals the body that it’s time to rest. Any light source in your bedroom can interfere with production.  Wear an eye mask if you are unable to shut out all light.  Supplemental melatonin can improve sleep quality and restore the natural circadian rhythm.
• Tranquil Sleep by Natural Factors is one of many combinations available.  It contains melatonin, 5 HTP (promotes deeper sleep), and theanine (relieves mind chatter). 
• Valerian has a long history of use as a nervine tonic and sleep aid. In studies it shows potential for greatly increasing cell longevity. 
• There are several homeopathic options specific to individual needs. We can help you make a selection.

Additional Suggestions:

Implement any of these suggestions and start enjoying more regular sleep.

• Learn to breathe deeply, exhale thoroughly, rest and just “be”. Develop a mantra that is meaningful to you i.e. “I am safe and content.  I rest and relax in this moment.”  Practice this for one or two  minutes  several times a  day. These are “seed” meditations that will lead to greater ease in letting go and falling asleep at bedtime.
• Make your bedroom a place you enjoy spending time. Plants like the snake plant (aka bedroom plant) clean the air and create a living ambiance.  Diffused lavender oil has a calming effect. Family photos make a bedroom welcoming.  Eliminate clutter or anything contrary to an atmosphere of peace.
• Wear lightweight cotton socks to bed.  Studies show people sleep more soundly. Even if you're a devout no-socks-to-bed person, give it a try!
• Don’t keep electronic devices in your bedroom. If that isn’t possible use a power bar to shut things down and store your cell phone as far away from your bed as possible.
• Establish a routine (with flexibility).  Avoid stimulants of any kind late in the evening including alcohol, electronics, cell phones or the nightly news.
• Journal before bedtime. Write down anything that’s concerning you – anything you’re likely to worry about once the light is out.  Trust that you will find solutions when necessary then set them aside and relax into sleep.
• Reading an old favourite or inspirational work can be relaxing.  Books from childhood can make comforting “bedtime stories”.
• Align your body with the Earth’s energy field – head to the north, feet to the south. 
• Finally, if you don’t fall asleep don’t worry!  Breathe slowly and deeply.   Use your mantra.  Imagine you’re a pat of butter on a slice of warm toast. Even deep rest is valuable and by accepting things as they are you are setting the stage for the inevitable ability to sleep like a baby.

Sweet Dreams!

*Revised August 2022