Happy Wellness Wednesday, Garden Fam 🌱
We are kicking off our Natural Remedies Series talking about getting quality sleep.
Sleep is an important part of our health.
There is a reason that God set an example for us to REST.
He knows that our bodies function best when we give them time to reset!
Do you have a healthy sleep routine? Are you getting enough sleep each night? Is your sleep the best it can be?
Check out today's video to learn why sleep is so important for our health and to grab some natural remedies for improving your sleep and for fighting insomnia. You can also check the notes below for the deets!
I love you all so much!
Have a healthy & wholesome week 💖💤
Focus Scriptures
Genesis 2:3
Then God blessed the seventh day and sanctified it,
because in it He rested from all His work which God had created and made.
Psalms 4:8
I will both lie down in peace, and sleep;
For You alone, O Lord, make me dwell in safety.
Video Notes
Overall Tips for Better Sleep
Aim to sleep 7-9 hours each night
Standardize your sleep time – Take it back to the school days!
Set a standard bedtime and wake up time
Stay away from screens before bed
Our bodies respond to blue light like it’s daylight
Try winding down screen-free before bed, ideally two hours, but at least 30 minutes
Read
Journal
Play a Game
Count sheep
Set a regular DND pattern on your phone, so notifications can’t interrupt your flow
Show example w/ phone screen
Setting bedtime
Setting DND schedule
Turn off the lights & Get comfy
Sleeping in a dark, quiet place is key
If your 7-9 hours falls during heavy daylight hours, blackout curtains may be good
Make sure your bed, pillows, and comforter are comfortable for you!
Set the atmosphere
Rain or thunderstorm sounds
White noise
Get some exercise during the day
Not recommended right before bed, but incorporating exercise in your day can increase sleep quality
Tips for Fighting Insomnia
What is insomnia?
Hard to fall asleep or stay asleep, or waking up super early and not being able to go back to sleep
Common Causes
Stress
Shift in schedule
Traveling
Work schedule
Not setting good habits for sleep
Ie. not doing the things mentioned above
Eating too much too close to bedtime
Fullness
Heartburn
Discomfort
Other medical conditions or medications
Caffeine, nicotine, and alcohol
Hormonal shifts
Menopause & menstrual cycles may shift hormones and affect sleep
Remedies
(in addition to incorporating the tips above)
Avoid or limit naps
Eat dinner earlier and only have a small snack before bed, if needed
Almonds or walnuts
Kiwi or bananas
Tart cherries
Supplements or essential oils
Lavender – to help you fall asleep
I recommend using an essential oil diffuser and setting the tone for sleep.
More essential oils for sleep
Melatonin
It’s a sleep hormone that is released to let our body know it’s time to sleep
Usually released in line with reduced light (ie. the nighttime)
Grab a melatonin supplement
They come in
Pills
Gummies
Powders
Topical Lotions
Try to stick with one brand as dosages and formulations may vary from brand to brand
Magnesium — something that should already be a part of our diets anyway
Helps to calm the mind and body
Regulates melatonin production
May find a melatonin product with magnesium
Nighttime Beverage
Warm milk & honey
Chamomile and/or lavender tea
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