Deep rest is an irreplaceable function essential for maintaining balance in your health.

Deep sleep allows you to recover many of those stagnated functions and helps you return to balance. During the night, when you enter deep rest, your heart rate and respiratory rate decrease. Energy is used to repair damaged or unbalanced tissues and functions. Therefore, the key to recovering from any significant illness, whether chronic or acute, is sleep.

During sleep, approximately 75% of growth hormone is secreted, a crucial hormone for the repair processes mentioned. Therefore, it’s vital to regain this capacity.

If you are one of those people who sleeps but remains alert, waking up at the slightest noise, having difficulty falling asleep, or waking frequently during the night, here are some special suggestions for you.

• Start by incorporating rituals and actions that signal to your body that bedtime is approaching. This could be a warm bath, a gentle walk two hours before bed, preparing your bed and room.
• Avoid screens at least an hour before bed. The use of screens too late worsens your sleep cycle. After 10 p.m., avoid computers, tablets, and phones. Avoid blue lights that reduce melatonin secretion, a hormone produced only in complete darkness.
• Ideally, you should not have electronic devices in your bedroom, but if you must, cover any small lights even if they are turned off. Use black adhesive tape. Avoid alarm clocks with flashing lights that constantly emit light.
• Similarly, avoid light entering the room from windows and doors that signals to your brain that it’s daytime. Light presence makes your brain interpret it as day and inhibits melatonin secretion. If you can’t control this, use a dark sleep mask.
• Eat early, at least 3 hours before sleeping, and avoid heavy meals that could slow digestion.
• Also, avoid movies with a lot of violence or horror. Start looking for calming activities and topics. Enjoy soothing and harmonizing music.
• Organize and clean your space, prepare your bed. Create a ritual for this space as if it were sacred, where you will rest and recover.
• If needed, there are many calming infusions like chamomile, lime blossom, or valerian. Explore natural herbs that can help with the initial induction if necessary.
• Listen to meditation audios and guided relaxations. Some are specifically designed to induce deep sleep.

Magnesium

Magnesium is the mineral of relaxation. It helps improve sleep, deepens rest, alleviates stress, and improves mood. It also helps calm the nervous system, making it more efficient, and has been useful in managing anxiety. It plays an important role in muscle relaxation and nerve function. As we age, we become more sensitive to magnesium deficiency.

Melatonin

You are likely familiar with melatonin, also known as the sleep hormone. Melatonin plays a crucial role in sleep. Its production and release in the brain are related to the time of day: it increases when it’s dark and decreases when there is light. People usually use melatonin for sleep disorders like insomnia or jet lag. It is recommended for short-term use.

Valerian

This plant can reduce the time it takes to fall asleep and help you sleep better. Of the various valerian species, only the roots of Valeriana officinalis have been studied. Valerian may enhance the effects of other sleep aids and interact with other dietary supplements like St. John’s Wort.

REAL Calm

This is a blend of adaptogens with vitamins and amino acids formulated to support the normal production and functioning of calming neurotransmitters in the brain. It promotes a relaxed yet alert mental state. It’s used during the day and, over the long term, improves rest. This exclusive formula is created by me and is available on Amazon and at our Lunavital centers.

Lavender

Lavender helps with sleep due to its relaxing, calming, anxiolytic, and sedative properties. It supports depression, anxiety, and stress. It is a natural anti-inflammatory and analgesic. The aroma of this plant can benefit the nervous system. Its anxiolytic effects may reduce restlessness, stress, or anxiety. You can use it as an infusion or essential oil, applying it to your body or to scent your resting space.

If despite all these suggestions insomnia persists, it might indicate other underlying issues that need professional attention. Seek medical help to address potential causes and find new strategies.

It is crucial to have restorative sleep, to deepen your rest, and to truly sleep peacefully at night so that you wake up refreshed and ready for the day. Remember, deep sleep and quality rest are synonymous with better health.

Dr. Raquelina Luna