Why Can't I Sleep?

Today's blog is a continuation of our series, Health and the Seasoned Woman. We are continuing the sleep theme - or more specifically this week - why can't I sleep?

When I was younger, sleep was never an issue. I could sleep wherever and whenever! I could sleep for hours on end and wake up refreshed and rejuvenated! But as I've aged, things have really changed. Over the past several weeks, I'm having such a difficult time getting to sleep. I can't seem to turn off my thoughts. 💭 This week, Cendrine gives us four ideas to think about when figuring out ways to get to sleep.

Question:

I have a terrible time going to sleep. I feel like I'm tired and ready to go to bed. But when I get in bed, I can't seem to stop my racing thoughts. I'm wondering why this has started recently and what are some ways I can fall asleep quicker?

Answer:

A racing mind even when you’re tired can have various roots. With all the information out there, it can be overwhelming to know where to start. I hope the following will give you some ideas of things you might incorporate into your nightly routine.

1. First off, let's address the role of adrenal care in calming your mind. Racing thoughts can often be linked to adrenal fatigue, so it's essential to support your adrenal glands. You can do this by managing your blood sugar levels with complex carbs at night, steering clear of alcohol, sugar, and caffeine, and incorporating stress-reducing activities like gentle exercise and deep breathing into your routine.

It’s also important to note though, that adrenal stress can be connected to emotional stress such as unresolved trauma. That is so important to address, because it can keep your autonomic nervous system in a constant state of fight/flight, which drains your adrenals. Doing some emotional work with a gifted therapist, counselor or consultant can really help move things along. They would also likely be able to help you learn some nervous system regulation techniques to start training your body to switch to rest as a default after probably decades of having fight/flight as the norm.

2. I love using herbal remedies whenever possible and they can be supportive as you heal your adrenals. One product I like and use at night is Ashwaganda; it helps with falling asleep by reducing anxiety and promoting mental calm. Passionflower is another great option for relaxation and easing anxiety symptoms (although, my body didn't like it - always be aware of your own body and how it reacts). Another one you may not know about is Maca, which can increase energy and mental clarity (this is something you would want to take more of during the day rather than at night). Lavender and chamomile tea or supplements could also become a nice addition to your night time routine.

3. When it comes to supplements, magnesium is a game-changer for many people. The great majority of people are magnesium deficient, so much so that they have adjusted the bell curve. Be aware that when you go to have your levels tested, you may not show up as deficient. Many things consume magnesium, such as stress, asthma, and a multitude of other stressors. You can test how much magnesium your body needs by starting with 300-400mg and watching your bowel movements. Once you notice a change, you can back off a bit. I like the glycinate form of magnesium for it’s absorption. It’s also helpful to know that the body absorbs magnesium more in the morning and at night, so taking it during the day is not as beneficial. I take some right before bed and it's known to help with sleep, anxiety, and muscle tension.

4. Spiritual practices can help calm your racing mind as well. Have you ever tried gratitude prayers or reciting passages from the Bible before bed? We know the comfort and peace we find in connecting with our faith during times of stress or restlessness. If you find yourself tossing and turning, you might recite them in the middle of the night. Long passages are great for this, and you may wake up the next morning and remember how far you got before drifting off. Another option is to sing worship songs in your head - again, how far can you get before drifting off? Here are just a few verses to help you get started:

• Psalms 56:3 - "When I am afraid, I will put my trust in you."
  

• Matthew 11:28 - "Come to me, all you who are weary and burdened, and I will give you rest."

• Philippians 4:6 -  "Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God."

• Psalms 127:2 - "In vain you rise early and stay up late, toiling for food to eat-for he grants sleep to those he loves."

• Psalms 121:3 - "He will not let your foot slip-he who watches over you will not slumber;"

• Proverbs 3:24 - "When you lie down, you will not be afraid; when you lie down, your sleep will be sweet."

It's essential to approach these changes one at a time so you can see what works and what doesn’t. Be sure to talk to God about any changes and listen to what the Holy Spirit points out. I would suggest keeping a journal to track your progress and how you feel each day.

So which of these ideas resonate with you? Let me know in the comments and let's discuss!

Until next time,

Vickie and Cendrine