135: What To Do If You Can’t Sleep

What to do if you can’t sleep? That is the question and in this podcast episode, you’ll get the answer. So many of us struggle with sleep, and if you want to know how to fall asleep faster at night, this is a must-listen. 

Poor sleep negatively impacts energy levels, mood, organ health, brain function, and more. There are 5 things you can start implementing today to get better Zs.

What to Do If You Can’t Sleep

If you find yourself in a place where you can’t sleep at night there are some things I would have you consider, but first ask yourself WHY you are struggling with sleep?

The answer may be that you truly don’t know, but you may also have an inclination as to what’s keeping you awake especially if it’s rooted in emotions, anxiety, worry or even physical discomfort. I know this seems so obvious, but in years of consulting you have no idea how many people just glaze right over this. Here are some suggestions:

• Emotions: If emotions are keeping you awake, it’s important to process as much as you can before you lay down for sleep. Journal, talk to a close friend, have alone time to process. 
• Physical Discomfort: If physical discomfort is keeping you awake make time to relieve that prior to sleep. Essential oils, massage, and a bath are some ideas. 
• Can’t Get Comfortable: Sleep with the room temperature between 60 and 67 degrees. 

5 Tips for Falling  Asleep Faster 

1 – Get Up: staying in bed and staring at the ceiling creates more stress. My best advice is to put your blue light blocking glasses on, turn on a candle, or turn the lights really low and do a winddown routine. I like to stretch, inhale a calming essential oil, read the bible, etc. Find your wind down routine and get out of bed and practice when you can’t fall asleep. 

2 – Eat Something: Sometimes we wake up in the night because of blood sugar imbalances. If your blood sugar crashes at night, it could wake you up. One way to overcome this is by stabilizing blood sugar during the day, especially during that last meal before bed. Get enough protein, fiber, and healthy fat throughout the day is a good idea. If this still doesn’t work, consider having a snack before bed: a spoonful of night butter, a couple of slices of turkey, or even some smashed avocado and sea salt. 

3 – Adopt a Bedtime Routine: A bedtime routine isn’t just for kids, it’s also for adults. Have activities that you typically rotate through at night. I love to sauna or take an epsom salt bath. Read a book. Stretch. Self massage with essential oils. Turn off screens an hour or two before bed and focus on connecting with yourself.m 

4 – Go to Bed by 10pm: doing this promotes optimal melatonin secretion. If you need to be up before 7 in the morning, go to bed earlier than 10. 

5 – Take a supplement: if you are still struggling with sleep after trying all of the above remedies, it might be time to take a supplement. I don’t like to start here. I like to address lifestyle first. But if you’ve done that and it’s not working, try taking magnesium or melatonin. 

I hope this has been helpful for you! Comment below a tip you are going to take into your daily practice.

Featured in this episode…

• Coaching Waitlist 
• The Ultimate Blueprint for Better Sleep 
• Magnesium vs. Melatonin