The struggle is real. Here are some essential ingredients for better sleep.

If only we could find that magical bedtime routine.

Is it magic or is it the perfect combination of tiredness and hormones that keep us in a deep, restorative slumber?

Do you have one good night's sleep only to then have 2 or 3 nights of 4 (or less) hours of sleep to start your day at 3 am?

Let's talk about the three things you can do for a good night's sleep.

Firstly, we need to move during the day so we aren't just mentally fatigued. This actually happens to many of women. They are mentally exhausted and then go to bed and then wake up 4 hours later to continue the mental workout of worrying. We need to actually be physically tired as well. This means we need to do some physical work, weather it be housework or exercise like walking running or biking, we need to move. 

Secondly, we need to get rid of stimulant's. This means caffeine. Wait, don't go! If this is a hard no, then let's compromise and at least not have any past 11 am. Caffeine has a long half life which means 8 hours later you still have 50% left in your body and a few hours later you have 50% of that left in your body, just enough to keep you from sleeping through the night. If you are having a really hard time with consistent sleep, think about giving up caffeine and switching to decaf.

Stimulants are also stressful conversations, late night exercise, worrying thoughts, chocolate, sugar and bright lights. Try to cut all of these off at least 1 hour before bed.

Thirdly, write down on a piece paper what is in your head before you go to sleep. You can call this journaling but a less organized way to do this is a brain dump, Just write down words or phrases that are in your head, all the worries, thoughts, and considerations you think about in the run of a day. You can rip it up so no one finds it or keep it. It doesn't matter.

Supplements

Magnesium Glycinate, Melatonin or a mix of nervines like passionflower and lemon balm can help you relax enough so thought you bring your cortisol down and stay asleep. It can be trial and error but it is worth trying! Often women need magnesium for a healthy, restful sleep with melatonin and/or a herbal blend.

Hormones

If you have had a sudden change in hormones this can also make sleep worse, a drop in progesterone can cause insomnia. Many prescriptions of hormones are now bioidential which means molecularly they are identical to our hormones but not all are so talk to someone trained in hormones to find our which is best. The bioidentical hormone prescriptions are safer and work best. 


The most important thing is don't give up. Try the suggestions above and let me know how they help. Stress is a common cause of sleep issues so be sure you are addressing the stress in your life with things like exercise, journaling, seeing a counsellor and using a healthy diet and supplements to support your nervous system.

If you are looking for naturopathic support I would love to help. I do virtual and in -person visits. Whether you are a brand new patient to my practice or haven't had an appointment in awhile we can connect and make a plan. We all need support with our physical and mental health so don't neglect yours.

Click the link below to book an appt. I do direct billing to help you sleep better at night:)

http://www.drglennacalder.janeapp.com 

Support, guidance and trusted information, Take the first step. 

See you soon!

Dr. Glenna