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Stress and Sleep: How to Calm the Mind for Restful Nights

Updated: Mar 9

Stress is the enemy of sleep. When we experience stress, our sympathetic "fight or flight" system takes over, overpowering the parasympathetic "rest and digest" system that we need for relaxation. When we perceive problems or threats, our body releases stress hormones like adrenaline, noradrenaline, and cortisol. These hormones speed up the heart rate, increase respiratory rate, and cause a spike in circulation, putting our body into high gear—completely the opposite of what’s needed for sleep.


Chronic stress can lead to a state of depletion, depression, inflammation, and immune suppression. This is often connected with adrenal fatigue, making it even harder to unwind and sleep well.

Thankfully, there are natural remedies to help you combat stress and encourage deep, restful sleep.


Here are some of my favourites:


  • Lulling Lavender

Lavender is a beautiful purple plant known for its calming properties. The essential oil contains linalool, a compound that eases anxiety, reduces restlessness, and induces relaxation by activating GABA receptors in the brain. Diffuse lavender oil in your bedroom, use it in a spritzer, or incorporate it into body products for a soothing effect.


  • Magic Magnesium

Magnesium is crucial for producing melatonin, the hormone that regulates sleep. It also activates the parasympathetic nervous system, helping you relax and prepare for rest. Magnesium enhances GABA production, which further supports relaxation. Consider taking magnesium supplements or incorporating magnesium-rich foods like leafy greens, nuts, and seeds into your diet.


  • Relaxing Rhodiola

    Rhodiola is an adaptogenic herb that supports the body in times of stress, reduces anxiety, and promotes relaxation. It has been shown to improve cognitive function, reduce fatigue, and help with stamina during periods of mental or physical exertion, such as study or work stress. Rhodiola’s ability to balance your body’s response to stress makes it a fantastic ally for better sleep.


    Valuable Valerian

    Valerian root is often referred to as nature's "Valium" due to its calming properties. Consuming valerian an hour before bed can significantly improve sleep quality. The active compounds in valerian root—valerenic acid and valerenol—are both anti-anxiety agents. In a double-blind study conducted by the Foellinge Health Center in Sweden, valerian root improved sleep in 89% of participants.


  • Other Stress Stealers

    Several factors can contribute to stress and disrupt sleep. These include:

    • Blue light emitted from screens before bed

    • Caffeine, recreational, and prescription drugs

    • EMFs (electromagnetic fields)

    • Energy drinks

    • Hormonal imbalances

    • An irregular sleep routine

    • Lack of exercise or sunlight

    • Chronic pain

    • Eating too late

    • Prolonged daytime naps

    • Restless legs syndrome and sleep apnea

    • An uncomfortable bed

    • Disturbing light or noise

    To get quality sleep, it’s essential to manage these stressors.


  • Support for Sleep During Stressful Times

    Managing stress and ensuring good sleep during stressful periods is crucial for overall well-being. What helps you stay calm? What makes you feel worse? Commit to cultivating the habits that help you and cutting out the ones that hinder your peace of mind.

    Here are some of my favorite sleep saviors:


    - California Poppy Dreaming

    Native Americans used California poppy as a non-addictive alternative to opium to promote sleep, calm nerves, and ease pain. It’s also helpful in calming children with ADD and easing withdrawal symptoms from addictive substances.


    - Adaptogenic Ashwagandha

    Ashwagandha is a powerful adaptogen that helps reduce anxiety and exhaustion. According to Ayurvedic doctor Rama Prasad, it works by moderating the hypothalamus-pituitary-adrenal (HPA) axis, which helps reduce cortisol levels, improves sleep, and boosts energy. Ashwagandha’s withanolides are anti-inflammatory and restorative, helping to manage stress and improve overall vitality.


    - Lemon Balm Bliss

    Lemon balm, with its citrusy aroma, is known for calming both the central and enteric nervous systems. It can reduce nerve pain related to headaches, toothaches, and sciatica, while also easing anxious stomach symptoms like nausea and diarrhea. It’s a safe, gentle sedative for children and breastfeeding women.


Incorporating stress management practices and sleep-supporting herbs into your routine can make a world of difference when it comes to achieving restful, restorative sleep. Start with one or two remedies, and see what works best for you. Sweet dreams!







 
 
 

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