How to Get A Good Night’s Sleep
Out of all bodily necessities, sleep is the one that’s most often neglected. When we’re hungry, we eat; when we’re thirsty, we drink. However, when it comes to sleeping, when we’re tired, we drink coffee. Lack of sleep can negatively impact health, so it’s best for you to get enough.
Sleep, Stress, and Cortisol
Cortisol is a hormone produced by your adrenal glands, and it controls your energy level. When you wake up in the morning, your cortisol level is normally at its highest so you can wake up feeling refreshed and ready to move. As the day goes on, your cortisol level gradually diminishes until bedtime, when it’s almost depleted. This is what makes you feel tired.
When you’re dealing with stress, your cortisol levels are higher than normal. If you’re getting proper rest and nutrition, your adrenal glands can easily accommodate the extra work load. It’s normal for cortisol levels to raise and lower in response to stressors over the course of a day. However, when you’re under extreme stress or you haven’t been sleeping well, your adrenal glands can become exhausted, making it difficult to think straight, lose weight, or to sleep well at night.
Sleep: The Prevention and the Cure
The best way to prevent adrenal exhaustion is to eat nutritious food and sleep well — a minimum of seven hours per night. If you’re having trouble falling asleep due to everyday stress, a simple way to help wind you down is by practicing deep breathing before bedtime. Deep breathing can help reduce your stress level, lower blood pressure, and lower your heart rate. This will make you more likely to drift off without trouble.
To combat racing thoughts, guided imagery exercises can also work wonders. The most effective way to use guided imagery at bedtime is to imagine yourself doing something relaxing and enjoyable in your favorite place. For instance, if your favorite place is the beach, you could imagine yourself taking a quiet stroll next to the water. This technique gets results because it uses your imagination to block out stressful thoughts while gently guiding your mind to rest.
If stress is persistent, herbal remedies may be in order. One of the most popular herbal sleep aids is melatonin. Unlike traditional sedatives, melatonin is not addictive. It works by regulating your circadian rhythm so that you will feel sleepy at night like you’re supposed to. The most effective forms are liquid or sublingual tablets (small tablets that melt under your tongue). Make sure to pay close attention to the dosage instructions on the bottle for this supplement and any others you decide to take. When in doubt, consult a physician.
Repairing Adrenal Exhaustion
Just like with common stress, the way to repair adrenal exhaustion is by getting proper nutrition and sleeping well. In order to get better sleep, eleuthero is commonly used. Eleuthero has been used for centuries to normalize blood sugar, support the adrenal glands, combat stress, and help promote sleep. Golden Root is another herbal remedy commonly used in cases of adrenal fatigue. Like eleuthero, it helps normalize blood sugar and supports the adrenal gland. It also combats depression and stress.
If you think you may be suffering from adrenal exhaustion, it’s best to talk to a doctor to be sure. They can administer hormone tests to make an accurate diagnosis and to tell you how best to proceed. With time and patience, you’ll feel much better, and you’ll sleep better too.
