January 8, 2025
In the often chaotic hustle of our modern lives, the quest for a good night’s sleep often feels like an elusive dream (pun intended!).
As our understanding of health and wellness deepens, approaching our sleep routine from a holistic perspective has become more important than ever. In today’s blog, we explore a range of holistic practices that can contribute to restful nights and overall well-being. Find the pieces that you feel might serve you best, and give them a try!
Quality sleep is a cornerstone of our overall health. It not only rejuvenates the body, but it also plays a crucial role in our mental and emotional well-being. Lack of sleep has been linked to a variety of health issues, including impaired cognitive function, weakened immune system, and heightened stress levels.
Embracing holistic approaches can pave the way for a more profound and sustainable improvement in sleep quality, and thus, overall health.
Part 1: Mind-Body Connection
Mindfulness Meditation:
- Practicing mindfulness meditation before bedtime can be a powerful tool for calming a racing mind. Engage in deep breathing exercises, guided meditations, or body scan techniques to ease into a state of relaxation.
- Cultivating mindfulness helps to break the cycle of overthinking, promoting a serene mental space that is conducive to sleep.
- If meditation and breathwork is something you struggle to make the time for, we suggest downloading an app that can help guide you.
- Some of our favorites include: The Calm App, and Headspace.
- Start with a goal lf 3-5 minutes per-night, and once you can make that tiny goal sustainable, see if you can increase it to 10-minutes per-night!
Yoga and Gentle Stretching:
- You can also incorporate gentle yoga or stretching into your evening routine. These activities can be helpful in releasing tension from the body, and encouraging your nervous system to move into a more restful state.
- We suggest focusing on more passive movements such as “Child’s pose,” or, “Legs up the wall,” which are particularly beneficial for calming the nervous system, and preparing the body for a restful sleep.
- If there is a yoga studio in your area, find out whether they offer Yin Yoga classes in the evenings, and give it a try. You’ll be amazed at how differently your nervous system feels afterward!
Part 2: Optimize Your Sleep Environment
Create a Sleep Sanctuary:
- Transform your bedroom into a peaceful sanctuary that is dedicated to rest. Invest in comfortable bedding, keep your room completely dark and cool, and eliminate all electronic devices that emit blue light.
- Avoid charging your phones or tablets in your bedroom, and use a traditional alarm clock in place of the alarm on your phone.
- This alone can make a tremendous difference, because the light from your phone, even from just checking the time in the middle of the night, can impact melatonin production for up to 30 minutes!
Aromatherapy:
- Did you know? You can harness the power of aromatherapy to create a serene atmosphere conducive to sleep.
- Essential oils such as lavender, chamomile, and bergamot are renowned for their calming properties.
- You can use a diffuser, or create your own room sprays to help promote relaxation and enhance sleep quality.
- Not all essential oils work for everyone, and not all oils are safe for pets, so take some time to do your research on which oils might serve you best. If you need support with this, check out NutraPhoria’s Aromatherapy course!
Keep a Digital Curfew:
- Establish a digital curfew for at least one hour before bed.
- The blue light emitted by screens can interfere with the body’s natural production of melatonin, a hormone that is crucial for regulating sleep-wake cycles. Opting to instead engage in screen-free activities, such as reading a book or practicing relaxation exercises for the last hour of the night, signals to your body that it’s time to wind down.
Dim the Lights:
- 100 years ago, we went to bed when the sun went down, and we rose with the sun.
- Today, our daily lives are almost always artificially lit. Ironically, looking at a bright television, phone, or tablet screen in the evenings, OR having bright lights on in the home can impact our circadian rhythm, ultimately making it harder to get a good night’s sleep.
- Try using salt lamps, or red light bulbs in the evenings, and see if you notice a difference in how well you sleep!
Part 3: Nutrition and Sleep
Herbal Teas:
- Try incorporating soothing herbal teas into your evening routine.
- Chamomile, valerian root, holy basil, and passionflower teas all have natural sedative properties that can promote relaxation and ease the transition into a more restful, nourishing sleep.
Evening Snacks: - If you’re a late night snacker, try to opt for snacks that are balanced in macronutrients in the evenings.
- Instead of eating just sugar or carbohydrates, try combining it with a course of protein and fat to help stabilize blood sugar levels and prevent disruptions in sleep.
- For example: Instead of just eating an apple, try pairing it with a piece of cheese, a handful of nuts, some almond butter, or some greek yogurt.
Magnesium: - Magnesium is a mineral that plays a vital role in relaxation and sleep.
- Incorporate magnesium-rich foods such as leafy greens, nuts and seeds into your diet.
- Alternatively, consider a magnesium supplement under the guidance of a healthcare professional. Note that there are different forms of magnesium, so working with a qualified practitioner is key to choosing the right one for you.
Tart Cherry Juice: - Tart cherry juice is a natural source of melatonin; a hormone that helps regulate sleep-wake cycles, making it an excellent addition to your evening routine. It’s also rich in antioxidants and anti-inflammatory compounds that may improve sleep quality and duration.
- Studies suggest that consuming tart cherry juice regularly in the evenings can support better rest and help with occasional sleeplessness.
Melatonin:
- Melatonin is a hormone naturally produced by the body to regulate sleep-wake cycles, and supplementing with it can be helpful for occasional sleeplessness or jet lag.
- However, it is essential to work with a qualified practitioner when considering melatonin supplements, as improper use or dosage can disrupt your body’s natural rhythms and may not address underlying sleep issues.
- A practitioner can help identify the root cause of sleep challenges and ensure melatonin is used safely and effectively as part of a personalized approach.
Part 4: Establishing a Sleep Routine
Your Sleep Schedule:
- Establishing a consistent sleep schedule that works for your unique circumstance is key to supporting your body’s natural rhythms.
- Aim to go to bed and wake up at the same time every day, including weekends, to regulate your internal clock. This routine promotes more predictable and restorative sleepand can help you feel more energized throughout the day.
Wind-Down Rituals:
- Create a calming evening routine with wind-down rituals that prepare your mind and body for rest. Activities like sipping chamomile tea, journaling, or practicing deep breathing can help reduce stress and signal to the body that it’s time to unwind.
- These small, intentional habits create a smoother transition to sleep, improving your ability to fall asleep, and your overall sleep quality.
Final Thoughts
Achieving better sleep through holistic practices involves nurturing the mind-body connection, optimizing your sleep environment, making thoughtful nutritional choices, setting boundaries with technology, and using supplements wisely, with the support of a qualified practitioner.
By weaving these strategies into your daily routine, you can promote overall well-being while unlocking the benefits of deeper, more restorative sleep.
Remember:
Our health journey is a personal one. Don’t be afraid to experiment with different tools and practices until you find what resonates best with you.
Prioritize self-care, and commit to the habits that serve you the most to enjoy a more rejuvenating and fulfilling rest every night.
