Dream On
THIS MONTH WE TALK ABOUT SLEEP
Are you tired? Yeah. I get it. I hear that a lot. Here’s my take on why everyone is so tired: There is nobody in the developed world that is not in a state of nervous system disruption. The “perfect” modern life is one of endless work and progress and glorified busy-ness. That is the opposite set of conditions under which our bodies and nervous systems have evolved. When the nervous system is constantly overwhelmed, as it is in modern life, its freeze/fight/flight/rest/digest responses become dulled and all the hormones, messages, and on and off switches that your body has evolved over millions of years become useless. Have you ever said you’re feeling “fried”. That is your nervous system sending you a very strong message that it is in need of some nourishment and soothing.
I have not found the magic bullet for my sleep troubles. But I have learned to stay curious and open to new things. When I gave up the tortured search for a silver bullet I was able to relax into a combination of practices that have served me well over the last few years. It’s a routine that I regularly add to and take away from.
Below I share some of the practices that are in my regular rotation of sleep aids. I cover the basics, talk briefly about some common herbs useful for different sleep issues, and then focus on some other practices that may be new to you. As with any personal practice, your mileage may vary.
Also, I have to say that because I wanted this newsletter to not be a novel I had to leave out MANY of the experiences with remedies I’ve tried over the years. I’ve put a list at the end of sleep assistants I’ve tried and found helpful- you might find a few of them worthy of your own research.
WHY DO WE SLEEP?
During sleep your body restores the systems that have been at work all day. It is when the body rebuilds your immune capacity. When the muscles repair and strengthen. When your organs get a break. It is when your lymph system dumps the metabolic waste it’s spent all day collecting. Sleep is an important regulator of mood, memory, heart health, weight management and so much more. So if you want to do one thing to improve your health take a look at your sleep habits and see if there’s an easy change you can make to improve the length or quality of your sleep.
TRY ANYTHING, TRY EVERYTHING
Sleep issues can arise for a number of reasons: Hormone changes or imbalances, stress, physical illness, food choices, caffeine, medication, time zone change, emotional overwhelm. Sleep disruption can be intermittent or chronic. Make sure that you talk to a professional and rule out any major disease concerns if your situation is chronic and nothing seems to help at all, ever. And keep an open mind. I find that a practice works for a while, then becomes less effective; that’s why I have a full tool box of solutions to cycle through.
There is some general sleep advice that can’t be overstated in its importance though it comes across as very simple. Things like- making your room really dark (or wearing a sleep mask), wearing ear plugs if that feels safe for you. Sleep masks and ear plugs come in many different materials and designs so you are bound to find something that is easy to adjust to. Try it for a few nights. Maybe you’re not sleeping anyway so what have you got to lose? Don’t forget to reduce your screen time (seriously, please stay away from the news an hour before bed). Set a consistent bedtime. Have a bedtime routine. Limit distractions in the bedroom. And don’t forget to limit your caffeine intake to only the earliest hours of the day or eliminate it altogether. (ugh, so lame, I know but you are still super cool even if you don’t drink a lot of coffee.)
START HERE
DARK & QUIET
CONSISTENT BEDTIME
HAVE A ROUTINE
So let’s get to the recommendations.
EXERCISE: Your favorite!
Really, what’s your favorite? I like giving my dog a chew treat and then chasing him around. He loves this game. I like dancing around my kitchen to playlists I make on Spotify, or not infrequently one song on repeat. These activities can be as short as 5 minutes long. Of course I know I’m supposed to do strength and cardio and yoga and animal flow and kettlebell swings and burpees and find a way to keep things fresh and different and challenging but good grief when that seems like too much to even deal with I let it go and chase my dog.
The great thing about exercise is that the sleep benefits are same-day. Get a little out of breath at some point in the day and sleep better that night. Please pay attention to your body and if you haven’t been exercising please don’t do too much too soon. And if you are already getting a good sweat on every day try adding 10 minutes and see if that helps you sleep better.
Here’s a link to something deeply radical and fun. I did one of these Zoom classes last week and it was so much fun. I’d do it again if you want to try and need a buddy.
TEA: Herbs are magic
There are many herbs well regarded for their help with sleep (see list below). I’d recommend making a blend for yourself out of whole herbs- you can better assess their quality that way. Use 1-2 tablespoons of herb for 12 ounces of water. Does that feel like a steep learning curve or more shopping than you want to do?
You can make a great sleep blend with premade tea bags too. If I am traveling or don’t have access to my usual herb supplies I will combine 2 chamomile, 1 peppermint, and 2 sleep or stress relief tea bags in a big mug. I definitely suggest using at least three tea bags for this method. Either way I recommend making a long infusion- steep for at least a couple of hours. I make my tea at dinnertime and add more hot water to warm it up at bedtime.
Here is a list of herbs to try as tea- single or in combination- to support sleep: Chamomile, Skullcap, Kava, Lemon Balm, Peppermint, Linden, Passionflower, Hops (bitter- mix it with something), Oat straw
Or Purchase a bag of SNOOZE tea from local herb friends at Town Farm Tonics!
BODY OILING: The power of your own touch
This practice acts primarily to soothe and nourish the nervous system (everyone has a chronically overwhelmed nervous system- see my earlier rant). Good quality herbal body oils are made with unrefined oils and whole herbs- essential oils are totally different. But even without the herbs, body oiling is a healing practice. Of course add essential oil if you like the smell. I shower before bed so this practice works really well for me and I use herb infused body oils that I make myself. My method: before showering I apply oil to my whole body- face to feet. Massaging around the organs (front and back of the abdomen and torso) and the lymph nodes (armpits, neck, groin). It takes a few minutes. Then I shower. I only use soap where necessary and the heat of the shower opens my pores and lets more of the oil get absorbed.
What kind of oil? Coconut oil is good for oily skin, jojoba is great for all skin unless you are allergic. Almond and Apricot seed oil are good, so is grapeseed. Olive oil can feel heavy and I mostly only use it in the winter. Sunflower oil is great. You definitely want an oil that is as raw and unrefined as possible. If there is a locally produced expeller pressed, untreated oil near you I definitely recommend that.
If you don’t want to take on whole body oiling at least try massaging some oil into the soles of your (clean) feet. Here are a few more acupressure points to try.
WRITE: Journaling or stream of consciousness writing
Humans are the only animals with a written language and writing by hand rests and soothes the brain, similar to meditation. (I do not recommend electronic journaling for this practice).
Writing down your thoughts and feelings in a journal can be a great way to get them out of your head before bedtime. What went wrong today? What went right? Are there things you have to do tomorrow that you don’t want to forget? Writing them down can better place them in your memory.
Sometimes I’ll use writing prompts- What do I want to dream about tonight? or Describe the perfect day.
If writing your thoughts and feelings is not your thing, you can also try “stream of consciousness” writing for a set period of time (10 minutes or so). In this practice you literally write whatever comes into your head and you don’t stop until the timer goes off. Even if you end up writing “‘I'm writing, I'm writing, I'm writing, I'm writing, I'm writing” eventually your mind will tire of that and give you something else to write. This is a great practice to dump out the junk drawer of thoughts that accumulates over the course of a day, leaving you open to more restful sleep. (This is similar to the instructions in that perennial classic The Artist’s Way by Julia Cameron. Your cool aunt definitely has a copy.)
This writing never needs to see the light of day. Feel free to burn it or bury it or hide it in a barn in Maine where no one will find it for 100 years at which time you will be hailed as a creative genius.
LISTEN: Guided meditation
Guided meditations have saved me so many times when I’m caught in a cycle of sleeplessness and further overwhelming myself by focusing on not being able to sleep. I use a free app called Insight Timer that has meditations, talks, music, sound healing, bedtime stories, and a whole section devoted to sleep. HIGHLY RECOMMENDED. Of course if you have a meditation app already I encourage you to USE IT.
Specifically- try this: Yoga Nidra
Yoga Nidra is a guided rest practice where you rotate your focus around the body. The goal is to stay awake for the whole thing but I’ve just as often found that it allows me to fall deeply asleep. Either way the quality of the rest is profound. I use the ones included with the Insight Timer app I mentioned above. There is no wrong way to practice yoga nidra.
SMOKE RITUAL:
I have two smoke practices. In the first one I tie fresh evergreens and herbs in a bundle and let it dry. I will burn a little bit of the bundle in the bedroom right before bed. I love the smell. The burning bundles are generally local evergreens and homegrown herbs: usually a couple of the following: juniper, cedar, pine, spruce, rosemary, lavender, garden sage. Any combination like that is beautiful and restful. Please use 100% cotton string/twine and bundle fresh herbs tightly as the whole thing loosens up when it dries.
I also make a blend of passionflower, hops, motherwort, mullein and mugwort and will smoke this before bed- just a couple of puffs, and not every night. I find it deeply relaxing. None of these herbs are addictive; each one has different qualities and constituents that act on different body systems for overall relaxation. You can purchase locally made herbal smokes here.
Okay, that’s all for now. Thank you for your time and energy. I hope you’ve found something of value to add to your daily care. Remember that herbs love it when you encounter them a little every day. They modify their actions based on what your body needs.
I wish you good health and happiness.
May the highest good be served.
May all beings be free from suffering.
May we all tend our inner lights and emerge well rested and ready for Spring.
Jenny
List of other modalities and options to try for improved sleep: acupuncture; air ionizer; aromatherapy; cranio-sacral therapy; massage; GABA; Herb powders-often sold in capsules (such as valerian, motherwort, ashwagandha); hot baths; lavender essential oil; Melatonin (If you take melatonin PLEASE read this ); Yin yoga (highly recommended)
The information in this newsletter is for educational purposes only. It is not intended to diagnose or treat any health condition. You are responsible for researching and verifying information before relying on it. Please consult your medical care provider if you have a known medical condition or if you are pregnant or nursing.
Herbal medicine is vast and complex and must be used responsibly. Herbs are generally safe and effective but they can interact with common medications. People react differently to different herbs. You are responsible for and in charge of your own health.