It is still Lyme disease awareness month so I wanted to address sleep in the Lyme Revival community. Commonly Lyme sufferers report having a difficult time sleeping. Whether that is falling asleep or staying asleep, it’s like being exhausted all of the time and not being able to sleep when you lie down and rest your head.
I am not going to give you the basics here, like stay off your screen at least 1 hour before bed, or keep your room cool and dark. These are a must for good sleep, but I wanted to give some practical and tangible tips on how to improve your sleep. Continue reading to find out how to incorporate these 5 ways to improve your sleep into your routine.
****Please consult your naturopath or functional health practitioner before taking supplements. This is not intended for individual medical advice. Lyme Revival is not liable for how the information is used and cannot be held responsible.
1. Take Melatonin To Improve Sleep
There are many supplements on the market for melatonin, but here is the one I recommend Liposomal Melatonin. Melatonin is secreted by the pineal gland when darkness is present. Keeping your lights low in the evening a couple hours before bed is important to start naturally inducing sleep. This is where the no screen time at least 1 hour before bed comes into play. Studies have found that melatonin is secreted by other organs in the body as well as the pineal gland, not fully aware of the many roles it plays. We do know that it is a powerful antioxidant and plays a role in maintenance of mitochondrial homeostasis. So, in addition to inducing sleep melatonin has other beneficial components.
2. Epsom Salt Baths
This is such a basic old school way of promoting sleep, but it is worth mentioning here. Establishing a consistent bedtime routine is helpful, start with an Epsom salt bath. When I was a new mom I read a book about schedules for babies, quickly realizing I was responsible for the routines she developed. Just like babies our bodies need the que to start preparing for sleep. Epsom salt is a compound of sulfate and magnesium, both readily absorbed through the skin. Epsom salts aide in detoxification and relieves muscle tension. A therapeutic level is 2-3 cups of Epsom salt in the bath and soak for 15-20 minutes. Read more on Epsom salt and other ways to detox in Detoxing Made Simple.
3. Turn Off The Wi-Fi to Improve Sleep
It is no news flash that EMFs are harmful to us. Believe it or not, but you will most definitely sleep better without your Wi-fi on. In addition, it allows your body to do the recovery it needs during the night. What are EMFs? An EMF is simply an abbreviation for electromagnetic fields. Basically all of the wireless electromagnetic waves from sources like power lines, radios, and microwaves.
There are two types of EMF waves, natural and manmade. Natural EMFs are simply fields created by the earth and the human body. It’s the manmade EMFs, like cell phones, that are creating most of the issue. In my house we have our Wi-Fi router plugged into a strip that we just flip on and off to keep it easy. However, you can set a timer device on the plug in and make sure it is off by a certain time every night.
There are many people reviewing this Somavedic device that neutralizes EMFs in the home. I would really like to try one and have it on my wish list. They are a little pricing, but jump over to their site and check out the reviews. In addition to turning off your Wi-Fi try unplugging anything in your bedroom as well.
Symptoms of EMF Sensitivity
- Difficulty sleeping in rooms with wireless electronics
- Skin rashes or burning
- Skin tingling
- Chronic fatigue and weakness
- Unexplained headaches
- Chest pain
- Heart problems
- Confusion
- Poor concentration
- Memory loss
4. Change Your Sheets
When sleeping I can get hot and sometimes experience night sweats, which are common with Lyme disease. It sounds basic and like it wouldn’t be on the list, but washing your sheets 1 time per week is really important. Keep your bedding clean and find bedding that keeps your cool and comfortable at night. These sheets are organic and rated for keeping sleepers cool throughout the night. Check them out here. I upgraded bedding a couple years ago and truly sought after making my bedroom a sanctuary, a place that felt like a good place to sleep.
5. Try These Supplements to Improve Sleep
WishGarden Sleepy Night Tincture – This tincture contains certified organic, wild harvested and sustainable ingredients to promote sleep. It does not include melatonin.
Glycine – Glycine is an amino acid neurotransmitter that is involved in both inhibitory and excitatory neurochemical transmission in the central nervous system. Studies linked glycine to a lower core body temperature, perhaps one of the reasons why it is helpful with sleep.
5 HTP – 5-Hydroxytryptophan is a precursor to serotonin. Studies have shown that serotonin is important for sleep quality and supports the transition from one sleep phase to the next. In addition it supports healthy sleep at the right time, meaning the right kind of sleep at the correct phases of the sleep cycle.
Sources:
Melatonin: characteristics, concerns, and prospects – PubMed (nih.gov)
Radiation Could Be Causing Your Sleep Troubles – ProgressiveHealth.com
Melatonin and melatonergic drugs on sleep: possible mechanisms of action – PubMed (nih.gov)
RF-EMF exposure effects on sleep – Age doesn’t matter in men! – PubMed (nih.gov)
Melatonin: a well-documented antioxidant with conditional pro-oxidant actions – PubMed (nih.gov)
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