Photo: Supplied.
Our sleep health can be greatly affected by the stress our body and mind can be under. Likewise, when we don’t get adequate or quality sleep, it can add excess stress to our nervous system. It’s an intertwined world that we can rebalance and nurture with lifestyle tweaks, calming herbs and nutrition.
If you have difficulty falling asleep, staying asleep or wake up feeling unrested and exhausted, there’s a high chance your body and mind could be functioning in a stressed state. Signs of stress include insomnia, headaches, fatigue, restlessness, changes in libido, unsettled digestion and changes in appetite.
Food is medicine – and when taking a holistic approach, it’s best to start here. Try to go about your day focussing on fuelling your body and mind with the vitamins and minerals it needs to function at its best. Quality protein is essential (eggs, meat, fish, nuts, yoghurt), dark leafy greens, lots of hydration (watermelon, coconut water, H2O), fibre to aid digestion and organic fruits and vegetables. Allow your body to rest and digest – you don’t need to consume large amounts of food multiple times a day. Limit caffeine, alcohol, highly processed foods and excess sugar – if your body is overwhelmed, it doesn’t need any more stimulants and toxicity.
There are wonderful herbs and supplements to help your nervous system recover and relax.
Ashwagandha
The Indian ginseng is a favourite of ours as a calming adaptogen (herbal that can help your body adapt to stress). Ashwagandha has been shown to lower cortisol levels (high cortisol = high stress, inflammation and imbalanced nervous system). Traditionally used as a calming nervine, Ashwagandha can be used to aid sleep and assist with lowering stress response, nervous exhaustion, and chronic illness.
Magnesium
An essential mineral we all need, magnesium can help to relax the nervous system, especially during times of stress and fatigue. It also assists in lowering cortisol and balancing out your fight or flight response. If you are reaching for more caffeine and alcohol during times of stress, you are further depleting your magnesium levels and anything you supplement with – so ensure your diet, water intake, and nutrients are supporting your mineral top-up. Not all magnesium supplements are created equal, so it’s important to find one without harmful fillers, stimulants or additives.
Chaga
Another adaptogenic mushroom that can assist with balancing energy and increase your body’s resilience and capacity to respond to stressors. Chaga is considered one of the most protective mushrooms for our cellular health.
Herbal teas and cacao
Swap out the afternoon cuppa for herbal tea like Lemon Balm, which supports the nervous system. A warm cup of cacao (naturally high in magnesium) before bed can set you up for a good night’s sleep.
Epsom salts/magnesium flakes
Look out for options infused with essential oils such as lavender. If you don’t have a bath, try soaking your feet or use magnesium lotion for a foot rub before hitting the pillow.
Sleep hygiene routine
Set some sleep hygiene rules, such as turning off all screens at least two hours before bed, trying lighter meals at night time, removing stimulants such as caffeine, alcohol, sugar…and even conversation! Ensure you also get adequate exercise to release tension and stimulate digestion and lymphatic flow.
Pop in and see us in-store to help rebalance any stress or fatigue issues to help set you up for a rested and focused 2025. Please consult your healthcare provider before consuming any supplements.
By Assunta Hamilton, Qualified Naturopath, Flannerys Organic Wholefood Market, Victoria Point Town Centre Home Co.
