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stress and sleep

20.11.2024

Stress & Sleep

 

Our sleep health can be greatly affected by the stress our body & mind can be under. Likewise – when we don’t get adequate or quality sleep – this can add excess stress to our nervous system. It’s an intertwined world that we can rebalance and nurture with lifestyle tweaks, calming herbs and nutrition.

If you have difficulty falling asleep, staying asleep or wake up feeling unrested and exhausted – there’s a high chance your body & mind could be functioning in a stressed state.

Signs of stress can be insomnia, headaches, fatigue, restlessness, changes in libido, unsettled digestion and changes in appetite.

Food is medicine – and taking a holistic approach, it’s best to start here.

Try to go about your day focussing on fuelling your body & mind with the vitamins & minerals it needs to function at it’s best. Quality protein (eggs, meat, fish, nuts, yoghurt), dark leafy greens, lots of hydration (watermelon, coconut water, h2o), fibre to aid digestion and organic fruits & vegetables. Allow your body to rest & digest – you don’t need to consume large amounts, multiple times a day. Allow your body the time it needs to digest without the overburden of more.

Limit caffeine, alcohol, highly processed foods and excess sugar – if your body is overwhelmed, it doesn’t need any more stimulants and toxicity.

There are wonderful herbs & supplements to help your nervous system to recover and relax.

Ashwagandha:

The Indian ginseng is a favourite of ours as a calming adaptogen (herbal that can help your body adapt to stress).  Ashwagandha has been shown to lower cortisol levels (high cortisol = high stress, inflammation and imbalanced nervous system).

Traditionally used as a calming nervine, Ashwagandha can be used to aid sleep, assist with lowering stress response, nervous exhaustion, and chronic illness. If you need some nurturing, allow Ashwagandha to support you during the silly season and help you to get a good night’s sleep.

Also known as ‘‘The strength of the horse’’ – Ashwagandha is a natural stress reliever that can also give you energy in times of fatigue.

Magnesium:

An essential mineral we all need – magnesium can help to relax the nervous system, especially during times of stress & fatigue. It also assists in lowering cortisol and balancing out your fight or flight response. If you are reaching for more caffeine and alcohol during times of stress, you are further depleting your magnesium levels and anything you are supplementing with – so ensure your diet, water intake and nutrient is supporting your mineral top up.

Not all magnesium supplements are created equal – so it’s important to find one without harmful fillers, stimulants or additives. We can guide you on the option to suit your individual needs, with added herbal support such as passionflower and amino acids to relax both body & mind.

Chaga:

Another adaptogenic mushroom that can assist with balancing energy, increase your body’s resilience and capacity to respond to stressors. Chaga is considered one of the most protective mushrooms for our cellular health.

Herbal teas & cacao:

Swap out the afternoon cuppa for a herbal tea like Lemon Balm, which is great to support the nervous system. A warm cup of cacao (naturally high in magnesium) before bed can set you up for a good night’s sleep.

Epsom salts / magnesium flakes:

Look out for options infused with essential oils such as lavender. If you don’t have a bath – try soaking your feet instead, or a magnesium lotion for a foot rub before hitting the pillow.

Sleep hygiene routine:

Set up some sleep hygiene rules, such as: turning off all screens at least 2 hours before bed, try lighter meals at nighttime, remove stimulants such as caffeine, alcohol, sugar … even conversation! Ensure you are also getting adequate exercise during the day to release tension, stimulate digestion and lymphatic flow.

Pop in and see us in store to help rebalance any stress or fatigue issues to help set you up for a rested and focussed 2025.

Please consult your health care provider before consuming any supplements.

Assunta Hamilton
Qualified Naturopath
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