Holistic Sleep: A Natural Approach to Restorative Rest
Struggling to fall asleep? You’re not alone. ⅓ of the Canadian Population aged 5 to 79 fail to obtain the recommended amount of daily sleep and ¼ of adults report experiencing problems with falling or staying asleep most or all of the time. Luckily the solution might be simpler than you think. In this month’s blog we’ll outline 3 key areas of focus and 5 tips for each to promote better overall sleep.
As a new mom every other targeted ad right now is about baby sleep and sleep training. I’m reminded that sleep training isn't just for babies, some of us were never taught healthy sleep skills in the first place or lost them through “adulting”. Sleep often falls down the priority list in this fast-paced world; quality sleep can often feel like a luxury rather than a necessity. Yet, sleep is the foundation of our overall well-being, impacting everything from cognitive function to emotional balance and immune health. So if you’ve been struggling with restless nights, (not due to a newborn baby), adopting a holistic approach to sleep may be the key to unlocking deep, restorative rest. Luckily it's never too late to learn or relearn how to sleep and you can even learn alongside your new babe if that's the case.
I’m a Holistic Nutritionist and Registered Yoga Teacher specializing in Restorative Yoga, a practice of supported rest. Sleep isn’t just about closing your eyes; it’s about creating balance in your body, mind, and environment so we can restore our vital essence. Stress, anxiety, and an overactive mind are the most common culprits of sleep disturbances. Incorporating mindfulness techniques such as meditation, deep breathing, and intentional movement as well as a balanced diet can help encourage that balance we’re striving for. So let’s dive into the key area for us to embrace our “rest & digest” state and move away from the common “tired but wired” feeling so many of us experience.
Nutrition for Better Sleep - 5 ways to Fuel your Sleep
What you eat not only fuels your day but also feeds your sleep. What you eat and drink throughout the day plays a significant role in sleep quality. Consider these nutritional tips:
Enjoy Healthy Fats: Salmon, nuts (walnuts), avocado & olive oil help absorb fat soluble vitamins like vitamin D, which is essential for melatonin regulation—the hormone that signals when it’s time to sleep. They also slow digestion and provide sustained energy which helps balance blood sugars and calms the nervous system at night to prepare for sleep. Additionally you can incorporate nutrient-dense fats like eggs, pumpkin seeds too.
Protein: Turkey, chicken, eggs, nuts, seeds, Fish, tofu, Greek yogurt (Plant-based options): Lentils, quinoa, chickpeas. Proteins are the building blocks for neurotransmitters that regulate sleep. They also help stabilize blood sugar levels, reducing night time wake-ups and restless sleep.
Magnesium-Rich Foods: Almonds, spinach, and bananas support muscle relaxation and stress reduction.
Herbal Teas: Chamomile, valerian root, and passionflower teas have natural calming properties. But limit consumption in evenings to avoid night waking to pee.
Limit Caffeine & Sugar: Avoid stimulants in the afternoon and evening to prevent sleep disruptions.
Optimize Your Sleep Environment/Routine - 5 habits to Wind Down
Creating a soothing sleep sanctuary can make a significant difference in the quality of your rest. Here’s how:
Consistency: Our bodies thrive on routine. Try to go to bed and wake up at the same time every day— yes even on weekends. Establish a calming pre-sleep ritual, such as reading, taking a warm bath, or practicing gratitude, to signal to your body that it’s time to wind down.
Darkness: Use blackout curtains or an eye mask to block out light.
Cool Temperature: Keep your bedroom between 16-19°C (60-67°F) for optimal sleep conditions.
Minimal Electronics: Reduce blue light exposure by turning off screens at least an hour before bed.
Aromatherapy: Essential oils like lavender and cedarwood can promote relaxation.
The Power of Movement - 5 exercises to Encourage Sleep
Gentle movement throughout the day can help regulate your body’s natural sleep cycle. Activities such as yoga, stretching, and walking outdoors support relaxation and encourage the production of melatonin, the sleep hormone. However there are also specific exercises that you can do to help regulate your nervous system and bring your body into a parasympathetic state, the rest and digest state.
Legs up the Wall: Lie on your back and rest your legs against a wall, keeping them straight. Let your arms relax by your sides and breathe deeply.
Savasana: Lie on your back, arms relaxed at your sides, and focus on deep, slow breathing
Forward Fold: Sit/stand with legs extended, fold forward, and reach for your feet or shins while keeping your back long.
Child’s Pose: Sit on your heels, fold forward, and extend your arms in front of you. Rest your forehead on the mat/prop or staked fists and take deep breaths.
Reclined/Supported Butterfly: Lie on your back or supported with props on a 30 degree angle, bring the soles of your feet together, and let your knees fall open. Rest your hands on your belly or at your sides.
Holistic sleep focuses on aligning the body, mind, and environment to support natural, restful sleep. Unlike quick-fix solutions such as sleeping pills, holistic sleep practices encourage sustainable habits that promote long-term wellness, and its benefits are still often felt shortly after integrating them in our daily routines.
Holistic sleep as mentioned is about more than just closing your eyes; it’s about creating a lifestyle that supports rest and rejuvenation. By nurturing your body, calming your mind, and setting up a sleep-friendly environment, you can enjoy deeper, more restorative sleep naturally.
Prioritize your rest—your body and mind will thank you!
Need Support? Antidote has a variety of practitioners all able to support you with managing stress & achieve better sleep. Our Osteopathic Manual Practitioner, Massage Therapist, Acupuncturist, Naturopathic Doctor, Psychotherapist, and Cranio-sacral therapist all utilize different techniques to facilitate restfulness and each may resonate with you differently. If you are not sure where to start but know you need support, book a Complimentary Wellness Concierge appointment and help ease you in the right direction.
References:
https://www.canada.ca/en/public-health/services/reports-publications/health-promotion-chronic-disease-prevention-canada-research-policy-practice/vol-43-no-5-2023/associations-sleep-duration-sleep-quality-indicators-mental-health-among-youth-and-adults.html?utm_source=chatgpt.com
