sleep

You’ve heard it a trillion times. Sleep is important for optimal health including proper hormone function and cellular regeneration. As a busy traveler, career woman, business entrepreneur, and caregiver getting enough sleep is as much as a struggle for me as figuring out what’s for dinner! So I thought I’d drop a list of some natural options that have helped me or my friends over the years (besides my #1 option which is to incorporate essential oils into your life) so you too can get more rest in your life. 

Magnesium Oil I’ve definitely suggested magnesium as a natural option to address migraines but it’s an often overlooked option for sleep support. This naturally occurring mineral is important for so many functions including reducing stress and increasing your sleep! What I’ve found is that like many, I’m super deficient in this mineral and since our soil is depleted of adequate levels of magnesium and things like water filtration have eliminated this from our water we are all in need of more magnesium than we know! 

One of the fastest and easiest ways to magnesium oil is through the skin as it can bypass the digestive system however some people prefer supplements taken internally. If you are one of the few that have tried this option and noticed you’re more alert at night then this isn’t the right fit for you.

Cherry Juice

I’m not a lover of super tart things so I haven’t yet tried this one but I’ve heard it’s effective and wanted to share it. Cherry juice has been found in some studies to be helpful with poor sleep habits and improving melatonin levels in the body more naturally¹.  Consider taking 1 tbsp straight or adding it to a tea . Make sure you aim for organic cherry juice though as just like a bunch of the berries, cherries are a dirty dozen item! 

Deep Breathing using the 4-7-8 method:

 

A cost effective and easy option. This rhythmic breathing method taught by Dr. Andrew Weil (founder and director of the University of Arizona Center for Integrative Medicine) has been stated to help aid in relaxation for sleep, reduction of anxiety, reducing cravings, and reducing feelings of anger.

Here’s a quick overview of how it works: 

1. breathe in through your nose for 4 seconds
2. hold your breath for a count of 7 seconds
3. exhale forcefully through the mouth, pursing the lips and making a “whoosh” sound, for 8 seconds
4. repeat the cycle up to 4 times

For my visual peeps who want to see what this looks like in person check out this video!

The struggle for a good night's rest is real, especially for the busy, on the go female. Consider committing to one or all of these options and see what if anything benefits you to get some more Zzz’s!