Sleeping My Way to Better Health: My Journey with Lyme. Mold, and Nervous System Dysregulation
As someone who's been fighting to recover from Lyme disease, mold illness, and nervous system dysregulation, I've learned the hard way just how crucial good sleep is for healing. When you're dealing with chronic illness, or lifes’ stresses it can be tough to get quality rest – but trust me, it's worth the effort.
Research on sleep has linked sleep deprivation to poorer mental health, obesity, cancer, diabetes, heart disease, and a myriad of other health conditions. Sleep deprivation is an even greater issues for people with musculoskeletal conditions and chronic pain. Between 67% and 88% of individuals with chronic pain experience sleep disruption and insomnia, and at least 50% of people with insomnia report chronic pain. It’s a bummer and can be soul crushing when you face another night without sleep. But the link between sleep and pain is well documented. None of us want any of that. Am I right?
I try to keep my bedroom space tidy and cozy to welcome me to sleep each night. I also keep plants in my room to keep the air clean and fresh!
In this post, I'll share my top 10 tips for improving your sleep at the moment, from simple habits like keeping a bedtime routine to more targeted solutions like using specific supplements and patches. Whether you're struggling with chronic illness or just looking to upgrade your sleep game, I hope you'll find something helpful here!
# Tip #1: Humming Your Way to Relaxation
I recently discovered the power of humming for relaxation, and it's been a big helper for me. When I'm feeling stressed or anxious before bed, I'll often hum a gentle tune or repeat Ooohhhmmm 21 times to calm my nervous system. It stimulates the vagus nerve which controls our ability to rest and digest. Give it ya try – you might be surprised at how soothing it can be!
# Tip #2: Keep It Cool
I've found that keeping my bedroom cool at night can make a big difference in my sleep quality. I aim for a temperature a few to several degrees lower at night– it might take some experimentation to find your sweet spot, but it's worth it.
# Tip #3: Soak Your Worries Away
Taking a warm bath before bed can be a great way to unwind and relax. Add some calming essential oils or Epsom salts to really enhance the experience. The Epsom salts with baking soda will also help with improved detoxification.
# Tip #4: Dim the Lights
Exposure to bright lights in the evening can suppress your body's production of melatonin, making it harder to fall asleep. Try dimming the lights in your home a few hours before bedtime to signal to your body that it's time to wind down. Getting off screens is also a good idea a couple hours before bedtime though that is not a skill I have mastered! I find it helps when I can manage it, but it’s not always doable with friends or family around.
# Tip #5: Establish a Bedtime Routine
Developing a consistent bedtime routine can help signal to your body that it's time to sleep. This might include activities like reading a book, taking a bath, practicing gentle stretches, or simply enjoying a cup of herbal tea. doing the same routine signals to your brain it’s time to unwind and sleep.
# Tip #6: Yoga Nidra for Deep Relaxation
Yoga Nidra is a powerful technique for inducing deep relaxation and reducing stress. I like to listen to guided Yoga Nidra recordings before bed to help me wind down and prepare for sleep. I have a few recorded on my phone so that if I wake up in the night, I can quickly play one and fall back asleep. Just remember to keep airplane mode on. Ally Boothroyd has a great channel with free Yoga Nidra videos. I also love this one (link to video) by Lizzy Hill.
# Tip #7: Lemon Balm Tea for a Calming Cup
Lemon balm tea is a natural stress-reliever that can help promote relaxation and improve sleep quality. I like to enjoy a cup before bed, and I've found that it really helps me unwind. If I drink a cup of lemon balm tea at bedtime, I will sleep a solid five hours without waking.
Lemon Balm Tea can be purchased at several grocery stores and on Amazon
# Tip #8: Reishi Mushroom Tincture for a Restful Night's Sleep
Reishi mushroom tincture is a natural adaptogen that can help promote relaxation, reduce stress, and improve sleep quality. I've found that taking a few drops in water before bed really helps me get a restful night's sleep. Again, you can add a few drops to water if you wake in the middle of the night and it will help you fall back asleep.
I usually buy mine at Sprouts but I have been wanting to try this organic one found on Amazon.
# Tip #9: LifeWave Patches for Better Sleep
I've recently discovered the power of LifeWave patches for improving sleep quality. My top three picks for sleep are:
- X39: This patch is designed to help reduce stress and anxiety while promoting relaxation and improving sleep quality.
- Alavida: This patch is designed to help promote a more restful night sleep along with elevating the fountain of life youth peptide EPITHALAMIN. This patch not only helps you get better sleep, but promotes more beautiful youthful skin, longevity, and hormone balance.
- Silent Nights: This patch is specifically designed to help improve sleep quality by reducing stress and anxiety and promoting relaxation. It can even decrease snoring. If you have someone next to you keeping you awake all night, this might be the patch for them.
# Tip #10: Consistency is Key
Finally, remember that consistency is key when it comes to improving sleep quality. Try to stick to a regular bedtime routine, and aim to get to bed at the same time every night.
I hope these tips have been helpful in your own journey towards better sleep! Remember, it's all about experimentation and finding what works best for you. If one of my tips is a bomb for you, try another. Moving forward isn’t so much about ruminating your way out of where you are, but moving forward with simple little actions.
*Disclaimer:* Some of the links in this post are affiliate links, which means that at no extra cost to you, I may earn a commission if you click through and make a purchase.
I invite you to find me on social media and share some of your favorite sleep tips with me. In the meantime, happy sleeping, and I'll see you in the next post!