*This post is in partnership with Pascoe Canada.
Sleep is a beautiful thing that gives our body the ability to heal and to feel refreshed. Without an adequate amount of sleep, it can have a big impact on our health. It is important to find ways to ensure that our body is receiving the rest that it needs. Unfortunately, in our society, many people are not receiving proper rest and this can alter the gut microbiome.
The gut microbiome is a community of microorganisms that can consist of bacteria (good and bad), fungi, viruses and parasites. When an individual does not receive the proper amount of sleep, this can leave them more susceptible to less ideal bacteria and other pathogens.
On average, an individual will need anywhere from seven to nine hours of quality sleep each night. This is essential for having a healthy mind and body.
Lack of sleep does not have to continue as long as you are willing to make some lifestyle changes that promote a good night’s sleep.
Below you will find natural sleep suggestions to help you get a restful night’s sleep:
1. Pascoe Canada’s Pasconal
Pasconal is a homeopathic remedy for sleep disturbances, physical and mental exhaustion nervousness and restlessness.
This product can help the body to relax and calm down naturally.
It is made with a unique combination that contains four homeopathic active substances, avena sativa (Oatstraw), strychonos ignatii (Bean of St. Ignatius), tarantula hispanica (tarantel), valeriana officinalis (valeriana).
Pasconal is approved by Health Canada for children aged 1 or over and adults suffering from sleep disorders with nervousness.
This remedy can be used for both calming the body during the day and at night during difficulty with sleep. It should always be diluted in some liquid, preferably water. The dosing varies from 5-40 drops per dose, depending on the age and the intended use of the product, with the administration of the drops 1-3 times per day.
Benefits of valerian for sleep:
Valerian root is a herbal remedy that has been historically used as a sleep aid. It is often best indicated when people have trouble falling asleep. This herbal support has been shown to improve sleep quality and leave you feeling more refreshed in the morning after sleep.
Placebo-controlled clinical trials have shown that valerian root extract is more effective than placebo when it comes to improving sleep quality, and decreasing the time it takes to fall asleep.
Pasconal can help with the following symptoms:
Mental exhaustion:
Mental exhaustion is caused by prolonged periods of stress and includes feelings of being emotionally drained and/or overwhelmed.
Restlessness:
Restlessness is the inability to relax, usually due to anxiety, stress or boredom.
Nervousness:
Nervousness is a state of being that can be fleeting or lasting, but the longer the feeling persists, the worse the repercussions.
Sleep disturbances:
Sleep disturbances are interruptions to the typical sleep cycle, whether it be sleep-onset or waking up in the middle of the night. It can be caused by mental exhaustion, restlessness, nervousness, etc.
Try Pasconal by clicking here.
2. Turn electronics off an hour before bed.
Roughly four in 10 Americans bring their cell phone into bed when trying to fall asleep.
As tempting as it is to use electronics such as your computer or phone before bed, numerous studies show they can be interfering with sleeping by suppressing melatonin production. Melatonin is a natural hormone that is released in the evening to help you feel tired. Pascoflair can assist the body to naturally calm the mind and helps to stop racing thoughts, helping you fall asleep and stay sound asleep throughout the night. Pascoflair is traditionally used in herbal medicine as a sleep aid in cases of restlessness and insomnia due to mental stress.
A healthy adult will follow a 24-hour sleep-wake cycle. When the sun rises in the morning, your body will begin to produce cortisol which helps to make you feel awake and alert. As the sunlight fades, the body will begin to release melatonin that causes the body to feel sleepy.
3. Use blue-blocking glasses
One reason why so many adults and children today have sleep issues is because of the high-exposure to electronic devices that emit blue light. Blue light is capable of disrupting our circadian rhythms, or “internal clocks”. (1) Blue-blocking glasses can help to improve sleep quality. Blue light at night can interfere with melatonin production. I suggest using blue-blocking glasses once the sun goes down.
If you must be on electronics at night, also consider using the night mode on your device. Many cell phones, tablets, and other portable electronic devices are equipped with a “nighttime mode” that is easier on the eyes before bed. The nighttime modes help to decrease the blue light.
4. Consider magnesium
To fall asleep and to stay asleep, both your brain and body need to be in a relaxed state.
Magnesium can assist the body by activating the parasympathetic nervous system which is responsible for calming and relaxing the body.
Magnesium regulates melatonin which is needed for the sleep-wake cycles. If an individual does not have enough magnesium in their body, this can cause issues with sleep and insomnia.
Top magnesium-containing foods:
Cooked spinach
Dark chocolate
Sunflower seeds
Cashews
Mackerel
Flaxseeds
Almonds
Pumpkin seeds
Avocado
Quinoa
Spirulina
Banana
5. Go to bed at the same time each night
Having a set routine can help to give your body signals for when it is time to sleep. Aim to be in bed at the same time each evening. I suggest a bedtime of around 9:30/10 p.m. if possible. It is also best to avoid stimulates such as electronics and caffeine right before bed.
6. Relax & unwind
Find a relaxing activity that you can do instead of watching the television. These activities could be light stretching, journaling, a warm bath, light reading (not on a tablet), or chatting with family before bed.
FINAL THOUGHTS
Sleep disturbances and restlessness can be frustrating and can hold you back from living your life.
Along with proper nutrition and lifestyle, Pascoe Canada’s herbal supplements can be excellent supporting tools to help you and your family manage anxiety, sleep and stress especially during these unforeseen times.
To learn more about Pascoe Canada’s products, visit their website here: https://www.pascoe.ca/
Always consult your doctor before you begin taking a supplement or make any changes to your existing medication and supplement routine. This is not medical advice, but it is information you can use as a conversation-starter with your physician at your next appointment.
