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Your Holistic Guide to Better Sleep

Your Holistic Guide to Better Sleep

Feeling Sleepy, Grumpy, and Exhausted?

We've all been there. Whether you're in a stressful season of life, going through hormonal changes, or waking up with a new baby, we want to give you a few tools to help your sleep quality improve as soon as possible. The best part about these tips? You can put them into practice immediately - That means better sleep tonight.

I recently changed mattresses and pillows without realizing how much it would throw off my regular sleep rhythm. As I'm helping my body adjust to its new sleeping arrangements, here are some things I've tried that have helped me tremendously-- oh, and by the way, some of them are going to stick around for a while because they've romanticized my routine and added a fun change to my evenings.

 Tip #1: The Sleepy Girl Mocktail

Maybe you've already discovered this trendy treasure. If you haven't, I'll break it down for you. Here are the key reasons why it works: magnesium and melatonin. The sleepy girl mocktail usually comprises three simple ingredients- Tart Cherry Juice, Magnesium, and Sparkling Water. Tart Cherries contain vitamins, minerals, antioxidants, and anti-inflammatory properties. These cherries come with something more, though, which has given them a reputation for bringing on better sleep: 

1. Naturally high amounts of melatonin, the "sleepy hormone."

2. Tryptophan - an amino acid used to produce serotonin and melatonin.

The other main ingredient in the Sleepy Girl Mocktail is magnesium powder or magnesium drops. Magnesium isn't directly sleep-inducing, but it can help your body relax and get comfortable. Magnesium converts tryptophan to melatonin (the hormone that regulates the sleep-wake cycle). Magnesium also regulates the central nervous system, helping to calm overactive nerves and promote a sense of calmness that can relax our bodies to sleep. Oh, and did I mention that it also regulates cortisol, that stress hormone that's often responsible for keeping our minds racing as we lie awake at 2 am?

 Want to give the Sleepy Girl Mocktail a try? About an hour before bedtime, stir together:

 1/2 C of Tart Cherry Juice

Sparkling Water

1 TBS Magnesium Powder

 Tip #2: Topical Magnesium

Why? I'll tell you. Some individuals experience gastrointestinal discomfort, including diarrhea, when taking oral magnesium supplements. Applying magnesium topically can bypass the digestive system while targeting muscle relaxation in specific areas. If you struggle with charley horses or restless legs, this tip may become your new best friend! We crafted a grass-fed tallow-based magnesium balm because we know sleep is important. Our balm, Mellow, is infused with lavender essential oil and magnesium, which helps promote relaxation, emotional support, and restful sleep. Magnesium is one of our body's primary "helpers" on a cellular level. It helps in hundreds of reactions necessary for optimal energy, muscular health, gene maintenance, protein formation, and nervous system regulation. The topical application of magnesium is highly bioavailable. It can improve magnesium levels over time, along with a magnesium-rich diet. 

Adding this balm to your evening routine can help promote restful sleep and relaxed muscles. What I love most is the sweet, cozy smell of lavender and chamomile that lulls me to sleep.

 Tip #3: Ditch the Blue Light

No one wants to hear this tip, but it's so, so important. Blue light is a powerful melatonin suppressant that causes sleep disturbances. Having boundaries with how and when you use your devices can make a massive difference in improving the quality of your sleep. Many people choose to put away their devices when the sun goes down, but if that isn't doable for you, try putting screens away an hour before heading to bed. If you can't turn off your screens completely, try using blue light-blocking glasses or turning your phone screen to red. Instructions on how to do that here. Want to make ditching blue light in the evenings feel more romantic? Light some beeswax candles or buy some red lightbulbs.

 Tip #4: Bedtime Snack

The liver stores and makes glucose to provide energy to the body's cells. This happens even while we sleep. If the liver does not store enough glucose to be comfortable through the night, a stress response occurs, and adrenaline and cortisol are released. This results in a middle-of-the-night wake-up. Adrenaline and cortisol are NOT bedtime buddies. Having a bedtime snack like fruit and cheese or sourdough bread with butter and honey will help give your body what it needs to survive the night while keeping your hormones in line.

 Tip #5: Practice a Bedtime Routine

I'm going to use a funny phrase that you might not have heard before. It's called "Sleep Hygiene". This term refers to the healthy habits, behaviors, and environmental factors you can take charge of to help you get a good night's sleep. Sleep hygiene is the prep work we can do to protect our sleep and ensure we sleep well. What does this look like? Well, it can be a bubble bath and candlelit reading or a routine of journaling while getting ready to settle in for the night and a cup of herbal tea. I love this concept because it makes ordinary things (like going to bed) feel so much more magical and memorable. Another critical part of sleep hygiene is having a regular bedtime and wake time - I know sleeping in on the weekends feels fantastic, but our bodies crave routine and consistency.

Will You Give These Tips a Try? 

This is not an exhaustive (heh, get it?) list, but I hope these simple tips will move you toward a better night's rest. Sleep is truly one of the biggest cornerstones of wellness, and we want nothing more than for you to be energized, vibrant, and thriving. Are you looking for more tips for a simpler, holistic life? Follow us on Instagram @noellesnaturals, comment on this blog post, or subscribe to our newsletter and get helpful tips like this sent right into your inbox!

 

Stay crunchy!

 

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