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How to Get Better, More Restful Sleep, Naturally

Do you ever have trouble winding down and shutting off your mind after a busy day?
Is mental chatter keeping you from a restful night’s sleep?
Do you wake up more tired than when you went to bed?

Sleep problems plague us all from time to time. Getting quality sleep is so important to keeping your mind sharp, your hormones balanced, and your body looking and feeling its best. But lack of sleep can be the root of evil…and the underlying issue that zaps your hormones.

I know because I’ve been there too.

I have wrestled through the sleepless nights, all the exhaustion, and the fatigue-induced fog you deal with when you don’t get a good night’s rest. I know what it’s like to feel so wired and tired that you are constantly reaching for that next cup of coffee or peanut M&M’s to get you through your work day.

Reasons for Sleep Problems

Sleep problems are more than just insomnia. Maybe you just don’t feel rested when you wake up, or maybe you wake often through the night. There are many different reasons why your sleep may not be serving you as well as it could. Your brain relies on a healthy balance of chemicals and hormones to help it function, and any disturbance of these could be making sleep hard to get.

Melatonin is a neurotransmitter-like hormone that regulates your body’s circadian rhythm, which determines when you sleep and when you are awake. Serotonin is a companion chemical that your body uses to make melatonin, so supporting your body to make the right balance of these substances is essential to making sure you get the rest you need!

What’s the number one thing that disrupts this delicate balance of chemicals?

Stress.

I know, big surprise there!

Many of us keep ourselves in a constant state of stress. That was me. I was on overdrive all the time, so I never gave my body the chance to unwind. When your body is chronically stressed and your cortisol stays elevated, it can disrupt your body’s ability to wind down, make your mind more anxious and unsettled, and throw off the other hormones in your body that you need for a good night’s sleep.

Your cortisol levels are meant to rise in the morning to energize you for your day, then fall through the afternoon and evening to help prepare you to rest. Staying plugged in to our phones, working late, and staying non-stop crazy busy all the time keeps those cortisol levels from following this natural flow, which can make it nearly impossible to shut off your brain at night!

What Happens When You Don’t Sleep?

You may think you are someone who “just doesn’t need that much sleep.”

I’m going to call you out on that right now.

You need ALL the sleep. That is, all the sleep that is right for you.

Yes, the amount varies from person to person, but getting a night’s worth of restful sleep is so important to your health. Quality of sleep is more important than quantity in most cases, so you want to be sure you are giving your body the permission and the boost it needs to calm down enough to get good rest.

Your body needs that time to process your day, fight off invaders, rebalance, and recharge for the next day. Not sleeping leaves you at a higher risk of getting sick, being chronically stressed, and having unbalanced hormones. Not to even mention the brain fog and exhaustion that you will feel the next day that will drive you to that extra shot of espresso or carb-laden snack!

Natural Ways to Restore Restful Sleep

So what can you do?

As I have been on this journey to wellness, I have found some great things to help my sleep, which has in turn improved my hormone balance and helped me stay energized and active. Ultimately, I found the power to achieve a restful sleep in these things:

1 – Set yourself up for success

Make sure your room is dark and quiet. Shut off screens and bright lights for the last hour before you go to bed. Allow yourself time to wind down and still get an adequate amount of sleep. Each of these things will give your body its best chance at getting good sleep!

2 – Self-care rituals

Bedtime routines and rituals aren’t just for kids…having consistent things you do every single night will communicate to your body and brain that it’s time to rest. Read a book. Journal. Write out lists. Take a bath. Do soothing, calming activities that you enjoy and that impart rest and relaxation into your mind. It’s amazing how much of a difference this made in my ability to sleep!

3 – Essential oils

The power of essential oils lies in their ability to instantly affect your limbic brain. If you are feeling stressed and overwhelmed, your essential oil stash can help you rest and release those worries. Some of my favorite oils for sleep are Lavender, Roman Chamomile, Cedarwood, Vetiver, and Ylang Ylang. You can diffuse these oils while you sleep, create a little spray bottle with distilled water or witch hazel and spritz down your linens before bed, or apply them topically to harness their benefits. Here’s a great blend you can apply to your feet every night as you climb into bed to help your body wind down. I call it my “Sweet Dreams” blend.

4 – Sleep restore supplements

Instead of reaching for multiple pill bottles or trying to find the right balance of sleep-supporting ingredients, I want to offer you this one supplement as a way to ensure deep, restful sleep. Not only does it have well-known powerhouse sleep ingredients like melatonin, GABA and chamomile, but it offers the companion ingredients to help your body use them efficiently. Why take more pills when everything you need in a natural sleep supplement is all in one place?

Zen Sleep is so effective because of the synergy it offers your body: each ingredient works together to give you your best shot at a good night’s rest — without the next-day grogginess that comes with sleeping pills! Here are some of the powerhouse ingredients it offers you:

  • Chamomile and melatonin are very well-known for their ability to help calm your mind and body before sleeping. What is special about Zen Sleep is that they are combined with other powerful ingredients to make them more usable in your body! Taking individual supplements or drinking teas on their own won’t give you the same results as a formula designed to help your body process them and put them to use efficiently.  
  • Vitamin B-6 helps your brain manage stress and promotes restful sleep because it is vital in converting the brain chemicals that help you relax and wind down.
  • 5-HTP helps your brain keep the right levels of serotonin and melatonin to help you stay asleep all night long. 
  • Gamma-aminobutyric acid (GABA) is the main calming neurotransmitter in your body. The bioavailable form Zen Sleep offers you will help you get that much-needed rest!
  • L-Theanine reduces your stress and helps improve your sleep quality.
  • A blend of botanicals (Lemon Balm, Passion Flower, and Valerian) can help reduce your tension, calm anxiety, and improve your quality of sleep.

Are You Ready to Get Deep Restful Sleep?

I (along with the people I have been sharing Zen Sleep with) have been so impressed with its quick effectiveness. It helps me unwind before bed, fall asleep quickly, stay asleep all night, and wake up refreshed without any grogginess. It really is a one-stop-shop for sleep support! Within 3 days of taking Zen Sleep, I was waking up fully energized without feeling groggy. I felt like a different person practically overnight and now never go to bed without taking 2 capsules of Zen Sleep.

I know we all need a good night’s rest. Zen Sleep is an effective solution to add to your self-care regimen to boost your body’s ability to relax and get high quality sleep. Go here to grab a bottle for yourself (and one for your tired bestie), and get ready to sleep well!

Get the Rest You Need with Zen Sleep!

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#178: Are You Addicted to Stress? How to Banish Stress with 3 Strategies

Today is a very special day as we celebrate the 2 year anniversary of the Essentially You Podcast. I am so grateful for this platform to bring you what you want from top experts in the field, and I can’t wait to see where the next year brings us. Today we are living in a very different world than we were last year, or even last month, which is why I want to provide you with ways that you can reduce your levels of stress, boost your immune system and stay focused on keeping you and your family healthy.

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