I understand the frustration, and exhaustion that comes from tossing and turning all night. Insomnia was one of my worst symptoms of Lyme disease. Problems sleeping are a common complaint among the Lyme community. So, the first thing I work with clients on is getting intentional with their sleep.

The body goes through many regenerative processes during sleep. Studies show that adults need at least 7 hours of sleep for the body to fully flush toxins from the blood and brain. Animal studies indicate the detrimental effects on the immune system with measurable drops in immune-cell number and inflammatory cytokine production. Mice involved in these sleep deprivation experiments do not die of exhaustion, they die of infection. So, if you’re looking to support the body’s healing process no medicine can compare to a restful night of sleep.

Below I describe 5 simple steps that will set you up for a restful night’s sleep. I’m not suggesting you jump all in and drastically change your life in one day! Allow yourself time and patience as you implement new practices into your daily routine. The goal is not to perfect these practices but to incrementally bring about life changes that will support your body and improve sleep long-term.

Disclaimer: I am not a medical doctor, and this work has not been reviewed by the FDA. The views shared are my own, and not reflective of any brand I may be affiliated with. The information shared here is intended for educational purposes. This work is not to be taken in lieu of medical advice. Whatever the reader decides to do with the information shared here is up to them. The author takes no responsibility for damages resulting from actions taken using this information now or in the future.

Time-restricted eating

Did you know that when you eat is just as important as what you eat?

The body has its own internal clock, a 24-hour schedule known as the circadian rhythm that every single cell in our body runs on. Different processes occur, and hormones are released throughout the day to keep every system of the body running or resting.

Scientists still have a lot to learn, but recent studies indicate that eating at times out of sync with the circadian rhythm, observed in shift workers, and jet lag, greatly disrupts the release of insulin and other digestive processes. This throws off the body clock which can lead to problems sleeping and a long list of potential health problems.

Following a circadian rhythm schedule is a great way to support your body’s sleep cycle. Experts like Dr. Rhonda Patrick, of Found My Fitness, recommends restricting eating times to allow a 16-hour window of fasting each day. This may sound like an impossible challenge, but it can be accomplished fairly easily with some practice. A common method to accomplish this time-restricted eating practice is to stop eating 4 hours before bed, sleep and rest for 8 hours while drinking only water and black tea or coffee for 4 hours upon waking. The goal is to eat nutritious foods when your digestive juices are highest, in the middle of the day, and give your body several hours to digest before bed.

If you decided to try this practice I recommend starting slow, and incrementally increasing your fasting times over weeks and months to allow your body to adjust. I found my body quickly adjusted, and I never get hungry late at night anymore. Honoring my circadian rhythm has improved my overall health and sleep immensely. Always listen to your body, and speak to a doctor for advice or monitoring if you have blood sugar or blood pressure complications.

Digital detox

I know many people have grown accustomed to sleeping right next to their phones. It’s the last thing many people look at each night, and the first thing they look at each morning. So, it may be a big ask, but here are a couple really good reasons time away from the screen can be beneficial.

First off, the blue light from digital screens and television register as daylight to our primal brain. If you’re tossing and turning, reaching for a smartphone or turning on the TV could keep you awake for hours.

Wearing blue-blocking glasses is a great idea, but they cannot block out the endless stream of content, and more importantly, the stress associated with social media, TV dramas, or video games late at night. Be intentional about the time you spend in front of a screen. Use apps or timers to track the time and try to unplug at least one to two hours before bed.

One last reason to completely unplug each night is to reduce the exposure to EMF radiation and WiFi signals which are constantly emitted by smartphones. Many studies, explored in the 2017 article, WiFi is an important threat to human health indicate oxidative stress, DNA damage, apoptosis, and endocrine changes possible from WiFi and EMF exposure. I recommend plugging WiFi routers into an outlet timer to help you limit screen time and frequency exposure, and turning your smartphone completely off before bed. You may find the simple switch will help you sleep more soundly each night.

Breathwork

I know first hand how anxious thoughts bring about anxious breathing which brings about stronger anxious feelings, which can keep you tossing and turning all night. The best way for me to step away from that negative feedback loop is to focus on the breath.

We are born taking full deep breaths. Take a look at any toddler or infant, and you will see their bellies expand greatly with every inhale, and fall every exhale. As we get into school age and begin sitting for hours each day, we tend to breathe less and less into the belly. Most adults are spending hours each day hunched over computer screens and taking short shallow sips of air, only using a small portion of the lungs.

Poor posture can not only reduce our lung capacity by thirty percent or more! It reduces the amount of oxygen reaching the brain and bloodstream. It also causes under-utilization of the diaphragm which may be the root cause of many seemingly unrelated symptoms like digestive issues, fatigue, sleep problems, headaches, back, neck and shoulder pain, depression, and anxiety.

If you find yourself struggling to fall asleep some simple diaphragmatic breathing exercises can be very effective at easing emotional and physical tension.

I recommend laying down flat on the back and make yourself comfortable.

Place one hand on the belly between the rib cage, and one hand on the heart.

Breathing in and out of the nose, try to breathe into the belly, raising your lower hand as much as possible for a slow count of 5, then breathe into the upper chest raising the upper hand as much as possible for a count of 5.

Exhaling through the nose for a count of 10 as you gently squeeze the abdominal muscles, drawing the belly in to fully empty the lungs.

Allow your count to be as fast or as slow as they need to be, just focus on creating smooth steady breaths.

As you exhale completely, come right back into your inhale, practicing smooth transitions to create a steady flow of in and out-breath.

Try to do this practice for 5 to 10 minutes or more, twice a day.

Join me in a free guided audio practice >>

Aromatherapy

Essential oils have very powerful effects on our mood and emotions and can help our body reach homeostasis. Inhaling the aroma of essential oils has been recommended for centuries to promote clear open airways and a relaxing atmosphere to aid sleep. I love to enjoy the aromatic benefits of essential oils with the methods described below.

Diffuser: Fill the room with the therapeutic aroma. Follow your diffuser’s instructions to fill with water and add 5 to 10 drops of essential oils.
Spray: Create an aromatic room or sheet spray with a 4 oz glass spray bottle, distilled water, 30 to 50 drops of essential oils. Shake well before each spray. Some essential oils may stain sheets.
Hand diffuser: Add two drops of carrier oil, and one drop of your favorite essential oil to the palms of your hands, and rub together. Cup hands over the nose, and mouth, being careful to avoid the eyes. Inhale the aroma, breathing in through the nose, and out through the mouth. Repeat for 1 to 3 minutes

Below are my favorite essential oils to support a restful night’s sleep.

Journaling

If you find yourself replaying the stress of the day, or struggling to release tomorrow’s responsibilities putting everything on paper is a great way to release the mental tension before expecting the body to sleep. I absolutely love the Panda planner’s format to keep my responsibilities stress free, but I also keep a blank journal near my bed to write each evening.

If you’re new to journaling allow yourself to take a few deep breaths and relax before opening your journal. Let your pen flow freely or use journal prompts to help you tap into your intuition. Just allow yourself to write without expectation or judgment for 5 to 20 minutes each night before bed.

Below are a few of my favorite journal prompts:

What did I do well today?
What can I improve on?
What do I need to remember?
What am I grateful for?
What am I excited for?
What do I want to ask my guides / subconscious mind?

I hope you find these practices helpful!

Choose one or two of them to get started with, and be patient with yourself as you implement new things into your daily routine. Let me know how it goes in the comments.

Let me know if you need help getting started with essential oils! All qualifying orders will receive a private 1:1 coaching call, and ongoing email support to help you feel knowledgable and confident in the power of essential oils!

I hope you find this information helpful in your healing journey! For more help understanding Lyme disease, prevention and holistic treatment options check out my new book The Lyme Ease Survival Guidebook

5 Simple Steps To Restful Sleep: How I beat insomnia naturally