We live in a time when sleep is undervalued or a constant battle for those who want it desperately. While sleep can be impacted by a variety of factors, there are options to consider rather than seeking out a prescription drug immediately.
What impacts sleep?
-blue light exposure
-spending time in the morning and evening sun to set the biological clock
-caffeine consumption and/or stimulant consumption
-stress
-breathing disorders
-pain
-hydration
-nutrients
When your sleep is impacted, so are your hormones. When your hormones are affected, then your sleep will be impacted, and it is a cycle that spirals downwards. If your hormones seem to be off, then remember that hormones are like warning lights on a car; they aren’t the problem that needs to be fixed. Instead, they are the signal that something isn’t working well.
The goal of this blog post is not to exhaustively address all the bad habits that impact sleep, but instead to offer herbal support and good habits that will support your sleep.
Good sleep requires:
“As an adult, our sleep moves through different cycles and brief awakenings during the night. Sleep cycles last roughly 90 minutes each. We typically start the night with lighter sleep, before moving into deeper sleep stages, and rising again into rapid eye movement (REM) sleep – the stage of sleep often linked to vivid dreaming. If we sleep well, we get most of our deep sleep in the first half of the night, with REM sleep more common in the second half of the night.
Adults usually move through five or six sleep cycles in a night, and it is entirely normal to wake up briefly at the end of each one. That means we might be waking up five times during the night. This can increase with older age and still be healthy. If you’re not remembering these awakenings that’s OK – they can be quite brief.” (1)
Our nightly rest isn’t just one long period of unconsciousness – it’s made up of distinct stages that each serve important purposes. During non-rapid eye movement (NREM) sleep, our bodies focus on physical restoration, repairing tissues and building strength. This is also when our brains process memories and clears out waste products that build up during the day. Then during rapid eye movement (REM) sleep, we experience vivid dreams while our minds strengthen learning and creative connections. (2)
Benefits of sleeping well:
“Getting enough quality sleep is essential for both mental and physical health. Key benefits of sleep include:
Improved memory, focus, and learning
Better mood and emotional regulation
Stronger immune response
Balanced appetite and metabolism
Reduced risk of chronic conditions like heart disease and diabetes
Faster muscle recovery and tissue repair
Increased energy and daytime alertness
Good sleep can be a step toward better mood and mental health. Without enough sleep, you’re more likely to feel irritable, frustrated, anxious, or sad.” (3)
Lack of sleep is a huge contributing factor to mental disorders. And if you consider the created order; rest is a gift given to mankind, to creation. Rest is a reminder of who God is and that it is God who sustains.
Ways to support sleep:
-When you wake up in the morning, go outside and allow your eyes to see the morning light.
-Avoid bright/blue light once the sun has gone down, but especially one hour before bed.
Research shows that: “Light can affect mood in several ways: by directly modulating the availability of neurotransmitters such as serotonin, which is involved in mood regulation, and by entraining and stabilising circadian rhythms, thereby addressing circadian desynchronisation and sleep disorders, which are rather common in people suffering from mental disorders. Therefore, in the last decades, light as an intervention—light therapy—has found an increasingly widespread use for treating mood and other psychiatric disorders.” (4)
-Avoid stimulants after noon. Stimulants vary from caffeine, B vitamins, steroids, nicotine, and illegal drugs.
-Walk, weightlift, or run in the morning to invigorate your body for the day. But a walk that is outdoors and in the evening is also beneficial.
-Consider hydrating throughout the day via water, mineral-rich foods, and salted homemade meals. Minerals are significant cofactors required for keeping you hydrated.
-Create a bedtime routine that consists of controlled breathing, intentional relaxing of each section of your body, consider requesting a massage from a family member, or take a warm bath or shower.
-Write a to-do list for the week and be intentional about letting that list be tackled another day.
-Consider journaling and be intentional about processing events/conversations, thankfulness, and prayer requests.
-Read a book in bed, with a red light vs. a bright light.
The above list is focused on good habits that are best paired with physical supports, such as:
-Consuming melatonin-rich foods before bed, such as walnuts, milk, & tart cherry juice.
-Try supplementing with herbs such as (do not try all of these at the same time):
“Valerian root, it contains phytochemicals, including valepotriates and valerenic acid, that are reported to have relaxing, sleep-inducing effects.
Passionflower: A human clinical trial demonstrated that consuming passionflower tea at night worked to improve sleep. The researchers noted that the study participants reported better overall sleep quality as well as a feeling of refreshment upon waking.
Ashwagandha: A clinical trial looked at the impact of ashwagandha on sleep and anxiety. The researchers found that it significantly improved sleep quality and reduced anxiety in individuals with insomnia. It was also noted that ashwagandha helped to reduce the amount of time it takes to fall asleep.
Skullcap: Another study was conducted to test the phytochemical compounds in skullcap and their role in binding to the serotonin-7 receptor (5-HT7 receptor). The findings of this study revealed that the flavonoids in skullcap were able to bind to the 5-HT7 receptor, which may help to explain skullcap’s sedative and nervine effects as a natural sleep aid.
Hops: A variety of animal studies have shown that hops and its active constituents have a relaxing effect on the body and can help to improve sleep quality. The studies also show that hops decreases the time it takes to fall asleep and increases the total time spent asleep. Nighttime awakenings were also found to be reduced.
Chamomile: In a clinical trial involving postnatal women with sleep issues, sleep inefficiency and depression symptoms improved after drinking German chamomile tea at night. Although the study only lasted 2 weeks, the researchers noted that improvements took effect immediately.
Blue Vervain: An animal study showed that hastatoside and vervenalin, two phytochemical compounds found in blue vervain, may aid in increased sleep quality. The study results showed that blue vervain extract helped to increase the duration of non-rapid eye movement (NREM) sleep.” (5)
These herbs can be taken as a tea, decoction, capsule, or tincture.
For a tea, use 1 tablespoon of herbs to 12 oz. of hot water.
For a decoction, use 2 tablespoons of herbs to 30 oz of water and boil for 15 minutes then let it rest for a couple hours, then consume.
For capsules, follow the directions on the bottle or reduce the dosage in half to start.
For tinctures, use two dropperfuls of any two herbs 3 times a day.
We offer products for sleep support at Dandelion Naturals also, a few of which we have crafted ourselves.
Dandelion Naturals products:
Happy Feet Balm – for when your feet are hurting and you need relief to sleep.
Pain Relief Muscle & Joint Balm – for when your joints and muscles ache and need pain relief.
Sweet Dreams Balm – A balm full of sleep-supporting herbs that uses the power of essential oils and herbal oils.
Calm – an herbal loose leaf tea that contains adaptogens and sleep-supporting herbs. To help you adapt to your stress and release it.
Conclusion:
Sleep is a gift, and we want you to enjoy that gift, and get the most out of that gift. That is why we have curated so much sleep-supporting information and resources for you. May you rest well and be able to live your waking hours to the fullest.
Disclaimer: Regulations set forth by the FDA prohibit bath and body companies from making health-related claims about beauty products. I am not a medical or healthcare professional and do not claim that using my products may positively affect pre-existing physical and/or mental health conditions. The information in my listings pertains to the properties of specific ingredients used in my products. Please consult a medical professional for treatment of serious skin conditions. As always, I recommend speaking with your health care provider before using any skin care product while pregnant or nursing.
Resources:
https://www.sciencealert.com/scientists-explain-what-a-good-nights-sleep-actually-looks-like (1)
https://myohab.com/natural-sleep-remedies-science-based-guide/ (2)
https://www.sleepfoundation.org/how-sleep-works/benefits-of-sleep#:~:text=At%20a%20Glance,Increased%20energy%20and%20daytime%20alertness (3)
https://pmc.ncbi.nlm.nih.gov/articles/PMC6751071/ (4)
https://botanicalinstitute.org/best-herbs-for-sleep/ (5)
