Here we finally are at Part 5 of my series on sleep – and it’s the best part…the one you’ve all been asking for – the sleep aids!
Teas, oils, supplements and more. Read on to find some great options to try tonight.
Tea
A simple remedy is to brew a cup of really strong tea with one of these herbal teas: chamomile, passionflower, or valerian. Any “sleepytime” or “bedtime” tea is a great option too. Just use 2 teabags and let steep for at least 10 minutes, preferably with a lid on top to keep it strong.
Essential oil blends – I recently found this company and I love it so much. They make blends that focus on specific health issues from a functional medicine standpoint, and on emotional issues in illness. Perfect for my practice!
- Sleep blend – It can be used topically or just by inhaling at bedtime
- Other therapeutic blends – for stress, blood sugar balancing, adrenal and nervous system balancing, digestive support, pain relief and more.
Peaceful Sleep Linen Spray – here’s a very simple recipe you can make yourself:
To an empty 1 oz (30ml) glass spray bottle, add:
1 oz (30 ml) water
5 drops Lavender essential oil, organic if possible (Lavendula angustifolia)
(Adjust above amounts for different size bottles, i.e., 10 drops/2oz bottle)
Shake gently to combine. This contains no preservative, so use it up! If you want to extend the shelf life, add a few drops of witch hazel.
Spray your pillow and sheets with it before bed. It’s safe for skin and clothes and has such a lovely, relaxing scent. It’s even safe for children.
Hemp oil
I mentioned this “Peace In a Bottle” a while back and it definitely needs to be included here as a sleep aid. I’m so impressed by the benefits I’ve seen, in myself and others, from hemp oil/CBD, especially to relax overwrought nervous systems (and promote peace in the body!). To remind you, this is a non-psychoactive product made from the hemp/cannabis plant. It’s classified as a nutritional supplement and does not make you high.
I’ve been using it for the past few months and have been experiencing a deeper sense of well-being, calm, and even more open-heartedness. I also feel stronger (it improves immune system functioning) and have more energy.
Others have noticed better sleep, less pain, reduced inflammation, less nausea and other side effects from cancer treatment, more focus and improved mood. It’s even used for pets and can be found at the pet store. CBD/Hemp’s main function is to promote homeostasis in the body – basically it goes where you need it, which is why the benefits are so wide-ranging.
There are a lot of CBD brands/options out there to choose from, and many different ways to use it (topical, pills, tinctures, oils, patches, food, vapor). It can be pricey, so it’s important to choose a brand that is highly absorb-able, so that you get your money’s worth, and so that you can feel it working.
Here is the one I’m using myself and with my patients – the most absorb-able product on the market right now. If you live in Santa Cruz or Palo Alto, I can hand-deliver it to you at either office.
Supplements – to help you relax, wind-down and sleep more soundly.
- Magnesium glycinate – start with 1 at bedtime. You can increase the dose if you don’t find it to work, but it has a mild laxative effect, so back down if this occurs.
- “Calm” – a flavored magnesium powder by Natural Vitality available at most health food stores. Add to water and drink before bed.
- Kava Kava – a well-known herbal relaxant, that calms nervous tension, relaxes tight muscles and promotes sleep.
- Valerian – similar to kava. If you find either too sedating, like you’re too tired in the morning, reduce your dose.
- Rescue Remedy – another well-known relaxant and stress reducer. Homeopathic, no negative side effects. Use to wind-down or when you wake during the night.
Here’s a great online high-quality dispensary I use. As a member of my community I give you a 10% site-wide discount and shipping is free for orders of $49 or more.
I have made many product recommendations on the site for my patients (starred products) to be helpful. These are often products that are not sold in any healthfood store or pharmacy.
In addition to nutritional supplements, they also sell homeopathics, herbs, personal and skin care products as well as pet and medical supplies – almost one-stop shopping!
If you’re interested, click here to set up your own account with Emerson Ecologics (Wellevate).
Sleep well,
Colleen
p.s. If these awesome suggestions aren’t helping and you’d like my help trouble-shooting your sleep, contact me and we’ll set up a special 30 minute sleep consultation (currently $75) with customized recommendations for your situation.
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