the art of restorative sleep

We need nourishing sleep more than ever right now to restore our systems.

Sleep is a precious and nourishing aspect. These are resources to enhance and support your sleep.

Sweet Dreams:)

Stress normally causes a surge in adrenal hormones like adrenaline and cortisol that increase alertness, making it more difficult to relax into sound sleep.

Frequent or reoccurring stress can cause a chronic elevation in these hormonal levels. Stress and adrenal function affect sleep, particularly the circadian pattern of cortisol secretion by the adrenal glands. Circulating cortisol normally rises and falls throughout the 24-hour daily cycle, and is typically highest at around 8 AM and lowest between midnight and 4 AM. Both high and low nighttime cortisol levels can interrupt sleep.

With adrenal fatigue, adrenal hormone levels may become low and can lead to low blood sugar and can cause glucose dysregulation….

Hence low energy, anxiety, moodiness, fatigue symptoms appear.

Did you know that waking between 1 AM and 3 AM may indicate low blood sugar resulting from inadequate glycogen reserves in the liver, low adrenal function and cortisol, or both?!

This is often the culprit when panic or anxiety attacks, nightmares, or fitful, restless sleep occur between 1 and 4 AM.

Chronic lack of sleep can lead to:

- lowered immunity with increased susceptibility to infections

-impaired glucose tolerance

-low morning cortisol levels

- increased carbohydrate cravings

-can also elevate circulating estrogen levels

-upset hormonal balance

-slow healing

-prolong the recovery period

What’s a ‘Yoni Goddess’ to do here?

Reevaluate her sleep regime as a non-negotiable for radiant health.

Sleep Hygiene

-Keep Electronics out of the bedroom. The blue lights that come off phones, televisions, tablets, etc disrupt melatonin production and can lead to increased cortisol production. This leads to adrenal distress and hormonal imbalance. Use a battery operated alarm clock. (This has been a game changer for me!!)

-Power down at least 30-60 minutes (at the minimum) before bedtime. Make room for the transition from an active alert mind to moving into a quiet and restorative state.

-Eliminate sources of light in the bedroom. Try to make your bedroom as dark as possible without outside sources of light. Use blackout curtains to block the light. Sleep with a sleep mask to prevent your eyes being disrupted by light.

-Release the day before bed. Celebrate the day with a thoughts of gratitude. What went well today? What made you smile? Jot down frustrations and worries. Whenever possible, try to get the emotions out before taking the bed. It’s inevitable that there will be more emotionally challenging days than others.

What is your tool to decompressing?

Can you journal?

Converse with someone?

Take an Epsom salt bath?

Sit out under the moonlight?

Light a candle and pray for strength?

Herbs for Sleep (you can explore these thru teas):

Passionflower -- brain that won't turn off

Motherwort -- heart is full of emotion and needs hug

Lavender -- stress + anxiety

Oatstraw -- nerve stress

Skullcap -- mental exhaustion

Lemon Balm -- mind racing, heart agitation

Vervain -- sleepless with pre-menstrual stress, digestive stress

Chamomile -- emotional tension and worry

Essential Oils for Sleep:

You can use in a diffuser or diluted with coconut, olive, sesame or jojoba oil applied on the skin in the form of a lovely self-care massage.

Lavender—relaxes and soothes

Orange—eases anxiety

Cedarwood—stimulates the pineal gland which releases melatonin which is necessary for sleep regulation

Chamomile—soothing to the nervous system

Sandalwood—reduces insomnia

Vetiver—grounding and calming

**It is helpful to place 2-5 drops of essential oils on your soles of your feet and gently massage in before going to bed**