Does sleep elude you? Do you need some ideas how to get it back into your life? Look no further. I have many tips to help curb insomnia for good!
Bye Bye Sleeping Through the Night: Tips to Combatting Insomnia
Do you struggle with falling asleep or having insomnia?
Do you feeling exhausted all day and rely on caffeine to stay awake?
Do not fear, I have some great tips (and an amazing recipe) for you that can help curb insomnia.
What you need to know about insomnia and getting high quality sleep
Sleep, it is our foundation of health.
If you are not getting at least 6-8 hours of uninterrupted sleep, it may start to have impacts on the rest of your health.
I see this commonly in my practice. People who suffer from chronic pain, digestive issues, anxiety, fatigue, and even chronic migraines have underlying insomnia.
What does sleep have to do with it?
Lack of sleep affects just about everything in your body and mind. People who get less sleep tend to be at higher risk for so many health issues like diabetes, heart disease, and certain types of cancer; not to mention effects like slower metabolism, weight gain, hormone imbalance, and inflammation. And don’t forget the impact lack of sleep or insomnia can have on moods, memory and decision-making skills.
Knowing this it’s easy to see the three main purposes of sleep:
- To restore our body and mind. Our bodies repair, grow and even “detoxify” our brains while we sleep.
- To improve our brain’s ability to learn and remember things, technically known as “synaptic plasticity”.
- To conserve some energy so we’re not just actively “out and about” 24-hours a day, every day.
Do you know how much sleep adults need? It’s less than your growing kids need but you may be surprised that it’s recommended that all adults get 7 – 9 hours a night. For real!
Tips for better sleep and to curb insomnia:
- The biggest tip is definitely to try to get yourself into a consistent sleep schedule. Make it a priority and you’re more likely to achieve it. This means turning off your lights 8 hours before your alarm goes off. Seven. Days. A. Week. I know weekends can easily throw this off but by making sleep a priority for a few weeks your body and mind will adjust and thank you for it.
- Balance your blood sugar throughout the day. You know, eat less refined and processed foods and more whole foods (full of blood-sugar-balancing fiber). Choose the whole orange instead of the juice (or orange-flavored snack). Make sure you’re getting some protein every time you eat.
- During the day get some sunshine and exercise. These things tell your body it’s daytime; time for being productive, active and alert. By doing this during the day it will help you wind down more easily in the evening.
- Cut off your caffeine and added sugar intake after 12pm. Whole foods like fruits and veggies are fine, it’s the “added” sugar we’re minimizing. Yes, this includes your beloved chai latte. Both caffeine and added sugar can keep your mind a bit more active than you want it to be come evening. (HINT: I have a great caffeine-free chai latte recipe for you below!).
- Have a relaxing bedtime routine that starts 1 hour before your “lights out” time (that is 8 – 10 hours before your alarm is set to go off). This would include dimming your artificial lights, nixing screen time and perhaps reading an (actual, not “e”) book or having a bath.
So how many of these tips can you start implementing today?
Recipe (Caffeine-free latte for your afternoon “coffee break”): Caffeine-Free Chai Latte
1 bag of rooibos chai tea (rooibos is naturally caffeine-free)
2 cups of boiling water
1 tablespoon tahini
1 tablespoon almond butter (creamy is preferred)
2 dates (optional)
Cover the teabag and dates (if using) with 2 cups of boiling water and steep for a few minutes.
Discard the tea bag & place tea, soaked dates, tahini & almond butter into a blender.
Blend until creamy. Serve and Enjoy!
Tip: You can try this with other nut or seed butters to see which flavor combination you like the best. Cashew butter anyone?
If you or someone you know suffers from insomnia, suffer no more! Give us a call today (425) 686-4498 to learn how we can help you find relief in an all-natural way with no risk of harmful side effects.
Schedule online here:
Dr. Ellie Heintze, ND, LAc, is a naturopathic doctor and acupuncturist in Bothell, WA at her practice Starting Point Acupuncture. She is a pain specialist, seeing people who suffer from chronic pain, migraines, as well as digestive issues. Offering pain relief injections, acupuncture, facial rejuvenation, and nutrition consults. Most insurances accepted. Dr. Ellie Heintze is also the author of the book, A Starting Point Guide to Going Gluten-Free on Amazon.
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Tagged In: caffeine, energy, fatigue, insomnia, mindset, nutrition, optimal health, pain management, sleep, sleep hygiene, wellness
Dr. Ellie Heintze, ND, LAc
- Master’s Degree in Acupuncture
- Doctorate in Naturopathic Medicine
- Master’s Degree in Chemistry
Northern Arizona University
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