Before launching into the strategies for a getting a sound snooze, it’s best to set the context for what you’re about to read. 

Shift happens … 

The sleep cycle is unique to an individual’s needs and schedule. Quite frankly, sound sleep has more to do with the quality of your rest, than it does with the when, where, or how long it lasts. 

Historically, we know that our ancient forefathers did not wake during their restful periods which typically lasted about 6.25 hours at a time. Although, this shifted dramatically with future generations as they experienced an increase in intermittent episodes of sleep as their lifestyles changed. This detail strongly suggests that as time and technology advanced, our predecessors’ bodies adapted according to need which is no different than what our societies are experiencing today. 

So then with these points in mind, where did the belief that adult humans should be getting at least 7 hours of sleep every night, come from? Even the unconventional schedules of contemporary farmers train and regulate their sleep cycles. 

And then we have the field of Chronobiology which was opened by scientists studying the circadian rhythm. Their work continues to reveal that sleep patterns are as unique to one human being as is the immune system and fingerprints. This fact strongly suggests the role of the epigenome / methylation pathway

Allow me to elaborate on this a bit .. 

Over 70 million people died during the black plague. Those that survived carried flower petals in their pockets. Hence the nursery rhyme, Ring Around the Rosey. Fast forward to the late 1990’s where we dove into investigating human genetics via the Human Genome Project. Francis Crick (known for his role in discovering the DNA double helix) identified what he loosely called junk DNA in the 1960’s which simply refers to non-coded sections of the DNA randomly scattered throughout the genome. However, he didn’t believe these segments were of any use to the organism. 

Subsequently, scientists discovered that everything about man’s history is recorded in these portions from the development and division of opioid receptors to plagues, famines, and more. This junk DNA is more like a memory stick. In fact, it was in this finding that they identified the imprint on the immune system that ultimately saved human life from being destroyed by the black plague. This genetic impression led to a ripple effect of massive diversification throughout the species and the unique nature of systemic reactions to any and all life experiences. 

The first big take away from these studies is how easily the body adapts to circumstances. This is a system of changes known as the stress response which leads to countless epigenetic adjustments at any given time. The common narrative describes these as mutations or defects. This is a false statement!

Epigenetic alterations are necessary for your survival as they prompt chemical reactions that preserve, protect and keep you above ground. 

Nevertheless, with technological advancement since the mid fourteenth century, including the production of medications and environmental chemicals, the human immune system is continually antagonized, and between mindset, lifestyle, your relationship to your thoughts and emotions and so on, all manner of stress perpetuates the range of systemic differences between each one of us.  

No two sleep issues are exactly the same. 

Chronobiologists have gone so far as to say: the body makes and keeps its own circadian rhythm which influences hormonal fluctuations, eating habits, digestion, and body temperature. They go on to point out that changes in your body, environment and genes lead to adjustments within the circadian rhythm. 

Your best move is to focus on helping the body to reverse the activity of the stress response. Thereby slowing the production of oxidative stress and inflammation which disrupts your sleep cycle and ability to snooze soundly. It’s one thing to use remedies that sedate you and an entirely profound one when you work with your system to not only sleep BUT actually restore and regulate natural rhythms. 

 

Common sleep disturbances: 

• parasomnias (i.e. sleep walking, night terrors, talking in sleep and teeth grinding)  

• difficulty falling and staying asleep 

• snoring ~ due to congestion (allergies / cold / flu), structural (scarred sinuses, nasal polyps, deviated septum), air quality, asthma, enlarged tonsils and adenoids, carrying extra weight

• sleep apnea

 

Additional issues affecting sleep: 

• bedwetting 

• restless leg syndrome 

• overthinking / restless mind 

• histamine intolerance 

• hormonal fluctuations 

• trips to the bathroom 

• thirst / poor hydration 

• hunger / poor nutrition 

• temperature 

• light 

• uncomfortable bed / a frequent complaint 

• partner snores 

• child has trouble with his or her sleep 

Insomnia and sleep disturbances are more prevalent around the world than realized, yet, understandable given the biological findings. According to the American Sleep Association, between 50 and 70 million adults are living with a sleep disorder which is without question linked to stress and inflammation. Statistics vary between sources so click here to view the CDC’s information. 

Even though medications and sleep aids often alleviate the immediate concerns, their effects are usually temporary and often habit forming as well as potentially cumbersome with such devices as a CPAP.  

Based on extensive research, none of the current / popular remedies for improving sleep actually address the root cause. Everything you implement to quiet the problem, is exactly that … a bandage because what you really want is to get some sleep! 

That’s where I was after a lifetime of navigating most days on only a few hours of sleep, at best. I could no longer manage my mind or emotions!  

What follows helps with every concern previously listed WITH the exception of: 

• room temperature 

• light 

• uncomfortable bed 

Then again, I quickly discovered that the more my system reset itself, the easier it became to sleep through any of the last three conditions as well as my husband snoring.

Consider this …

Partnering with my body established a renewed respect for its abilities. It became an effortless acceptance as I noticed gradual changes in the direction I had envisioned. I stopped forcing it to sleep, and allowed it to reset itself naturally. Of course it wasn’t a perfect transition as there were times when I woke up earlier than I wanted, however, falling back to sleep was essentially painless. There was a time or two when I would apply an oil, although, not often.

Your body KNOWS what to do! THIS is the biggest mindset shift I believe the current culture would benefit from IF the goal is to win at wellness! 

Your job is to honor the body’s lead, not control it.  

Consequently, to get the rest I needed and continue to need, I added the following strategies as a compliment to my use of essential oils …. 

#1 is hydration 

• while this may bring up thoughts of frequent urination, especially during the night, it’s important to note, hydration is as much a hormonal process as it is water intake. The body is very well equipped to regulate fluid balance through the production of vasopressin (antidiuretic hormone (ADH)) in the hypothalamus and released from the pituitary as well as producing aldosterone in the adrenal cortex. ADH promotes the reabsorption of water while aldosterone signals the reabsorption of sodium while stimulating the secretion of potassium. Dehydration (which is stressful on the body) along with other stress reactions, lead to inflammation, prompting the body to hold onto the fluids as a form of systemic protection. Therefore, staying hydrated is essential as the body cannot make water. 

• this means drink PLENTY of it throughout the day, 8 – 10 oz an hour, while making sure to periodically supplement with electrolytes / trace minerals as those are involved in regulating fluids as well as nerve and brain function … a.k.a. sleep and easily lost via insensible water loss through respiration, elimination, perspiration 

• eat foods with a high-water content like vegetables and fruit, although, until your body balances itself out … meaning better sleep and fewer symptoms … lean more towards eating vegetables 

• you can also add liquid chlorophyll to your water to enhance your oxygen levels

• I am an Amazon Affiliate so when you purchase something via the link I provide, I do receive a small percentage which I appreciate.

 #2 is magnesium glycinate 

• this is a compound of elemental magnesium and glycine, a protein fueling amino acid that supplies the muscles, bones and connective tissue with collagen. Glycine is also involved in the transmission of chemical signals in the brain helping to calm and soothe the body throughout the day, making it easier to fall asleep at night. 

• according to the National Institute of Health: magnesium is a cofactor in more than 300 enzyme systems that regulate diverse biochemical reactions in the body, including protein synthesis, muscle and nerve function, blood glucose control, and blood pressure regulation. Magnesium is required for energy production, oxidative phosphorylation, and glycolysis. It contributes to the structural development of bone and is required for the synthesis of DNA, RNA, and the antioxidant glutathione. Magnesium also plays a role in the active transport of calcium and potassium ions across cell membranes, a process that is important to nerve impulse conduction, muscle contraction, and normal heart rhythm 

• and WebMd states that as much as half of the U.S. population gets less than the recommended amount of magnesium daily. Magnesium deficiency is associated with type 2 diabetes, metabolic syndrome, high blood pressure, migraines, asthma, depression, and some cancers all of which affect sleep 

• this form of magnesium is better tolerated with minimal side effects, if any 

• raw cacao is an excellent source of magnesium and can be mixed with a glass of milk (your preference with a bit of xylitol) for a tasty drink before bed that is also good for your teeth! If you’d like additional information on raw cacao and how to use it, click here. 

#3 is digestion  

• which came first .. the sleep deprivation or the digestive disturbances and discomfort 

• the GI tract is the 2nd brain with more nerve endings in it than the spinal column. I like to say the brain and the gut are repeaters. In other words, their interactions mirror one another. Therefore, if the mind is disturbed, the gut reacts and when the gut is upset, the mind reacts. 

• You may be thinking you don’t have any issues with your digestive system .. I’d like to suggest, none that you are aware of, yet, when sleep is impaired, digestion is at the very least compromised, minimizing the breakdown of macronutrients, inhibiting the body’s ability to assimilate them into the cells. This only adds to the stress already being felt from the lack of sleep. 

• Take a full spectrum digestive enzyme as well as a probiotic, especially with the heavy use of antimicrobial and antibacterial products we’re using these days i.e., hand sanitizer.  OR you might consider a combination of probiotics and enzymes i.e. as this one

• Fermented foods are frequently suggested for healing the gut BUT if you have any sort of food sensitivity, it’s best to table the fermented foods for a little while longer. If you like them, you will have a chance to enjoy them once again as your sleep becomes more restful. Until that time comes, stick with a probiotic supplement.  

• Add these foods to your daily lifestyle:  

• Raw cacao as noted for magnesium, yet it has some additional benefits for the brain and hormonal system. If you’re interested in reading more about it and getting some recipes, click here. 

• Yacon root, garlic and / or onions for the prebiotics which feed the beneficial bacteria in the gut 

• Coconut oil for the fatty acids i.e., lauric acid which helps to maintain a healthy gut flora balance (consider swishing with coconut oil in place of a mouthwash for the same reasons because the microbiome of the mouth directly affects the gut) 

• Bone broth provides the body with minerals and amino acids which is essential for feeding the cells and in turn, lowering the stress response 

• Artichokes for the quercetin as this bioflavinoid helps with the reduction of histamine in the gut. You’re also welcome to take a quercetin supplement if you believe you could use a more concentrated amount.  

• Beets for the betaine which is essential for the liver, supporting the digestion of macronutrients, and healthy elimination. 

• To increase potassium (a natural beta blocker a.k.a. calming chemical), eat avocados, pomegranates, beet greens and / or salmon. I DO NOT recommend getting this mineral in a single supplement form. Too many adverse effects. 

• Collagen protein which can be added to smoothies, soups, etc (now you know why I suggest magnesium glycinate 😊 ) 

#4 Basic essential oil suggestions for several common sleep disturbances:

• snoring (due to congestion from virus, bacteria, fungus as well as allergies) ~ niaouli and helichrysum from Bosnia

• sleep apnea ~ myrtle, spanish sage, and laurel leaf

• restless leg ~ roman chamomile and cedarwood texas, you can substitute copaiba for roman chamomile IF you’re NOT taking a psychotropic medication

• frequent urination / bedwetting ~ cypress and vetiver

• parasomnia (which includes night terrors and sleep walking in both adults and children) ~ is a significant disruption to the brain chemistry ~ frankincense carterri, tumeric, and cedarwood texas

• hormonal fluctutions ~ cypress, vetiver and myrrh

• indigestion / digestive upset ~ lemongrass IF you’re NOT taking anti-diabetic or antidepressant medications and dillweed, OR dillweed and thyme CT linalool

• anxiety which has many facets and chemical possibilities, you can start with ~ angelica root, cedarwood texas, and cardamom

• pain also has many potential causes so begin with ~ laurel leaf, black pepper, myrrh and marjoram sweet (apply directly to the affected area)

To begin with and use any of these recommendations, please use a carrier if and when applying to the body by placing the carrier onto your abdomen, chest or between your toes first. Next apply 1 - 2 drops of each oil.

You can also diffuse these next to you during the night as they will help purify the air. Essential oils contain a number of constituents, many of which are known for their ability to neutralize microbes, etc. Plus, the inclusion of essential oils into a daily lifestyle will minimize your need to use them at night as the body begins to acclimate into a more restful state throughout the day.

Please note, if your fur baby sleeps in the same room as you do AVOID using a diffuser.

Drop you comments and questions below!

Thank you for the time you invested in being here and reading this post

If you are a parent living with a child that suffers with parasomnia, as I did, I am offering you a FREE consult that provides you with a customized selection of essential oils that are safe and effective to use with your child. These are conducted via Zoom and once you schedule your time, the link will be sent to you in an email

If you are a woman with a chronic health issue or expectant mother and wish to give your child additional protection from the damaging stressors of life, known as chemicals, you are invited to book your FREE consult as well!

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