Solving SLEEP Issues
Updated: Nov 21, 2019
Sleep disturbances can come from many factors, including exposure to Electromagnetic Frequencies or EMF, imbalance of progesterone or estrogen, abnormal cortisol and adrenaline levels, abnormal thyroid function, food intolerances, anxiety and depression, sleep apnea and poor sleep habits. The answer is NOT to first take a sleeping pill, because these can be very addictive in the long run, and don’t address the underlying cause. The following simple steps can markedly improve the quantity and quality of your sleep.
If you have any chronic health challenges that impair sleep, Julie has tools including ART (Autonomic Response Testing) to determine a route of healing for your body.
Improving the quality of your sleep: things to do!
1. Be in bed by 10pm: just being horizontal helps to decrease levels of adrenaline and cortisol which will kick in for a “second wind” beyond 10:30 pm.
2. NO NEWS or negative images: Images have huge impact on your immune and stress response mechanism, even if you aren’t conscious of it. Ditto for intense TV dramas.
3. Earplugs: use MACK’s silicone wax kind, not the sponge kind. These not only screen out noises, but allow you to hear your own breath sounds which are very hypnotic, getting you to deeper levels of sleep.
4. Eye mask/dark room-Complete darkness improves the quality of sleep. You should not be able to see your hand.
5. Protein snack before bed can be helpful for some people:(Depending on your genetics-Julie can help you determine) like a slice of turkey or some nut butter. This keeps your blood sugar level from becoming hypoglycemic and waking you up. Just 2 bites is all you need.
6. Avoid ALL caffeine, alcohol and refined sugars/flour: All affect blood sugar stability and adrenal function. Especially when consumed at night. Caffeine can stay in your system for 18-20 hours!
7. Magnesium: Most of us are magnesium depleted. It is important for allowing the nervous system to slow down and for muscles to relax. 150-600+ mg as citrate, glycinate, threonate,- depending on your needs. See Julie to determine
8. Take Calcium - if taking, use at night- ask Julie which one is best for your body.
9. If appropriate for women, Progesterone (cream or oral): use at night as prescribed. It helps to make you calm, relaxed and sleepy. Some men can use more progesterone as well.
10. Other nutrients/amino acids: 5HTP, Theanine, phosphatidylserine, melatonin, GABA- ask Julie what is best for your body.
11. Other herbs: Valerian root, chamomile, lavender. Teas before bed are helpful.
12. Warm bath before bed in winter, cool in summer.
13. Exercise daily: prior to 8pm, otherwise you kick your adrenals into overdrive.
14. Treat night sweats, hot flashes and adrenal dysfunction as needed.
15. Read or watch something inspiring, or uplifting just before bed. Say prayers of gratitude.
16. No electronics in the bedroom. EMF’s and blue/green spectrum lights are major pineal gland [melatonin] disruptors. Wear blue/green light blocking glasses once the sun goes down every night, if you are exposed to blue/green spectrum lights.
17. We all need an EMF evaluation and mitigation strategy for our home and bedrooms. See Julie for EMF assessment and mitigation strategies. EMF at certain levels will keep your body in the sympathetic fight or flight nervous system and you will not be able to have deep restful sleep. Your cells will not be able to repair and detox.
18. Meditation before bed will put your nervous system is the parasympathetic mode and help you to sleep deeply.
19. If you wake up and can’t go back to sleep, don’t panic. Use gratitude to enjoy the fact that at least you are in your bed. Use positive visual imagery, prayers, mantras, breath work, and meditation. If you have to, discharge racing thoughts into a journal–use a red lighted pen so you don’t wake yourself with full blue/green spectrum light.
If you have any chronic health challenges, Julie has tools including ART (Autonomic Response Testing) to determine a route of healing for your body, including which supplements are right for your body.