Natural Insomnia Treatment Without Sleep Gummies

Ditch the sleep calculator and sleep gummies, for good

As a holistic health practitioner, I am here to tell you sleep is non-negotiable when it comes to weight loss, hormone health, and inflammation.

But it’s not always so easy to just go to sleep when you’re supposed to. Sleep health and insomnia treatment requires a multi-pronged approach that involves addressing diet, adrenal health, hormones, and light exposure.

Hi friends. I’m Hilary Beckwith, ex-dieter and holistic nutrition expert. Clients come to see me with signs of adrenal stress and inflammatory conditions, and my job is to find the root causes so we can address their symptoms more effectively, and fill in the gaps between what their doctor is saying, and what their body is saying.

I’ve worked in healthcare for a long time, and a common pattern I have seen over the years is, that not only do the adults I work with generally not sleep enough, but they don’t see it as a problem.

This is alarming, considering sleep is an essential function for detoxification and tissue healing, but also influences hormone balance, weight loss, and blood sugar levels.

Reaching for those sleep gummies is a solid effort in getting much-needed sleep, but it will not solve the underlying issues. We need to take a holistic look at insomnia treatments.

In this article, you’ll learn:

• why sleep is important for health

• what factors affect sleep (besides caffeine)

• ways to get better sleep without using sleep gummies or sleep calculators

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why do you need sleep?

It’s not news to you that sleep is essential to optimal health.

So then why do you so cavalierly call yourself a “night owl” or wear your busyness like a badge of honor?

When considering insomnia treatment, it’s important to understand why sleep is so important.

HERE ARE SOME THINGS THAT HAPPEN WHEN YOU SLEEP:

• tissue repair - factors that repair tissues, whether you have a sprained ankle, a pulled muscle, or something more subtle, like lesions in your intestines due to inflammation, happen while you sleep.

• liver detoxification - research shows that liver detoxification and involved factors, operate on a circadian rhythm, and are more active at night time while in a rested state [1]

• clearance of toxins and waste from the brain - more research on humans is needed to get a clearer picture on how this works, but scientists are finding clear indications that the human brain removes harmful, but normal, metabolites and waste that occur as part of normal brain function, while we are sleeping. This takes place through a system called the glymphatic (glial-lymphatic) system, as it acts similarly to the lymphatic system [2]. Scientists suspect lack of sleep may play a significant role in the development of neurodegenerative diseases such as Alzheimers and Parkinsons.

• memory formation - in the same vein as preventing neurodegenerative conditions I just mentioned, sleep is also when long-term memories are formed. If you are someone who deals with memory issues or brain fog symptoms, consider your sleep!

what affects sleep?

Sleep gummies can be helpful in a pinch, and sleep calculators can help you know the quality of sleep your body is getting. Both can be useful when exploring holistic insomnia treatments.

But what is affecting your sleep at the root cause?

Finding and supporting the root-cause of sleep issues is the only way to get truly long-term results. This is true for anything in the health world, and is exactly the work I do with clients. I’m here to help you figure out WHY you are having insomnia symptoms in the first place.

Arguably, the biggest factor in insomnia symptoms is rooted in cortisol - a hormone produced by the adrenal glands in response to external stressors, internal stressors (low blood sugar, unaddressed gut pathogens or other infections, tissue inflammation, unaddressed emotional trauma, etc.), and as a natural component of the sleep-wake cycle, known as circadian rhythm (see diagram above).

One important thing to remember here is that cortisol is released as part of the cascade of events that occurs when your fight or flight response is activated. And your fight or flight response will be activated by things you may not consider to be “stress”.

Let’s talk about what your brain views as stress.

HERE’S WHAT AFFECTS CORTISOL LEVELS:

• low blood sugar

• unaddressed emotional or physical trauma

• chronic infections, such as candida overgrowth, bacterial overgrowth, undiagnosed parasites, or mold toxicity

• exercise

• daylight exposure

• busyness, with little priority for rest

• lack of self-reflection - lack of self-reflection through journaling, therapy, or other modalities, can lead to rumination - a cyclical form of processing that often has no resolve but instead perpetuates stress or anxiety

• people-pleasing behaviors (yep!)

Not all of these cortisol stimulators are bad things, but it’s important to consider how frequently (and what time of day) they are utilized.

In some cases, removing the stressor is best, such as healing from emotional trauma, or eradicating gut pathogens. But in other cases, such as with exercise and daylight exposure, understanding how to time your cortisol stimulators in a way that supports healthy cortisol rhythms throughout the day, is a long-term solution to your sleep woes.

But that won’t happen overnight. It requires time and consistency to see results.

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5 ways to improve sleep

• get at least 10 minutes of daylight exposure within 2 hours of waking

  • take a morning walk

  • drink your morning tea by a well-lit window (here in the PNW it’s not always easy to be outside)

  • grounding in your front garden

• prioritize workouts before lunch

  • look back at the cortisol diagram - hitting the gym after work is a surefire way of pumping up cortisol at a time when cortisol should be at its lowest, and I would bet good money that is a big factor in your insomnia symptoms

• prioritize animal protein and greens, especially as your morning meal

  • managing blood sugar is a big part of supporting healthy sleep-wake rhythm. Animal protein and greens, in balance with healthy fats and a very small amount of unrefined carbs, is the dietary change that supports my clients most.

  • want help knowing which foods to eat? THIS WILL HELP

• get professional support for your mental health

  • you’ve read all the self-help books, and follow all the wellness influencers - it’s time to put your tools into action with expert support.

  • whether it’s talk therapy, EMDR, somatic work, breathwork, journaling, or otherwise, please find an expert who has been trained to help you learn mental health tools and navigate communication and healing

• get your gut checked by a professional

  • I’m not talking about magical breath testers or CGMs - Find a practitioner who is trained to assess your gut health, and can help you eradicate underlying infections that are harming your health and causing your body stress. (I CAN HELP!)

If you want more in-depth support for your sleep, hormone balance, stress management, and blood sugar levels, TAKE THIS 3-MINUTE QUIZ to learn if your adrenals might be part of the problem.

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BLOG REFERENCES

1. McCommis, K. S., & Butler, A. A. (2021). The Importance of Keeping Time in the Liver. Endocrinology, 162(2), bqaa230. https://doi.org/10.1210/endocr/bqaa230

2. Bohr, T., Hjorth, P. G., Holst, S. C., Hrabetova, S., Kivinemi, V., Lilius, T., Lundgaard, I., Mardal, K.-A., Martens, E. A., Mori, Y., Nagerl, U. V., Nicholson, C., Tannenbaum, A., Thomas, J. H., Tithof, J., Benveniste, H., Iliff, J. J., Kelley, D. H., & Nedergaard, M. (2022, August 20). The glymphatic system: Current Understanding and Modeling. iScience. https://www.sciencedirect.com/science/article/pii/S2589004222012597