Not getting enough sleep can really drag you down during the day especially if it's reoccurring. I've had troubles falling asleep and staying asleep for the past week and I'm finally at my wits end! Not only does lack of sleep affect my productivity, it also affects my health leaving me feeling chewed up and spat out with a long to-do list that won't do itself.

My sleeping issues stem from overthinking and stressing over things that may not carry as much importance as I believe at the time. My mind races in circles, going around and around for hours and pretty soon I'm thinking about every stupid little thing I've ever done in my life. Before I know it, it's past 2AM and I'm still wide awake. If I do manage to fall asleep, it's only for a few hours because if I happen to turn over in my sleep, my mind instantly snaps on again and the merry-go-round of unwanted thoughts return.

Learn Why You Can't Sleep and Make Changes

Knowing what is causing your sleep troubles is a huge plus as far as recovery goes. For some, it's stress, overthinking, snoring/sleep apnea, asthma, hormones, RLS, hypothyroidism, hypoglycemia, environmental factors, indigestion, deficiencies, too many stimulants, pain, medications, lighting, etc.

Pinning down what is causing your poor sleep quality is key, so take a moment and think about WHY you aren't sleeping well.

For a lot of people, sleep issues can stem from using technology before bedtime because the blue light emitted from phones, tablets, and computers send signals to the brain that it's still daytime and you should be awake. Putting technology away at least an hour before bed can make a huge difference in your ability to fall asleep and stay asleep so put your phone down and pick up a book instead.

Reducing stress in your life can greatly improve sleep and I have found that taking a magnesium supplement a few hours before bedtime is super helpful for calming the mind and body. This supplement also really helps with RLS and digestive troubles.

If your thoughts are racing without end, try taking passionflower before bedtime to help your mind block them out, calm the nerves, and help you fall asleep.

You can also take valerian or hops to help knock you out if you have trouble falling asleep though keep in mind you may wake up groggy if you use these herbal supplements. And as a quick side note, I don't really recommend taking melatonin as it's a hormone and your body will get used to not making its own leaving you dependent on it to fall asleep.

Simple Sleepy Time Recipe for Falling Asleep and Staying Asleep

The above supplements are all well and good, but sometimes I don't think far enough ahead to take them and I don't fancy having to wake up and use the bathroom in the middle of the night.
So I started doing some research and came across an intriguing remedy that you can keep right on your bedside table; coconut oil, sea salt, cinnamon, and raw honey.

It sounds strange but makes complete sense, and here's why:

According to Matt Stone author of Eat For Heat,

"The salt and sugar mixture is an absolute must for nighttime stress events. For wakeups between 2-4 am, accompanied by a feeling of excess adrenaline circulating through your system (adrenaline peaks at this time), salt and sugar under the tongue is the only way to go. You don't want to be chewing anything, wandering around the house looking for food, opening the fridge and looking at bright lights when hoping to fall back asleep, and so forth. You want to remain as unstimulated as possible. Keep the sugar/salt mixture by the bedside for easy and thoughtless access until you stop having middle-of-the-night wakeups."

The recipe below contains sugar, salt, and a few other helpful ingredients that promote restful and undisturbed sleep.

• Coconut Oil - The fats found in coconut oil satiate hunger and will prevent your blood sugar/insulin from spiking. It's these spikes that cause your body to release stress hormones and cortisol which wake you up at night, most often between 2 and 4am. Coconut oil is also slow burning and will supply your body with easily available nutrients throughout your sleep cycle.

• Sea Salt - Sea salt nourishes and supports the adrenals which reduces stress and stress hormones like cortisol. When you have enough high quality sodium in your system at night, the body is able to stay in a homeostatic state while raising oxytocin levels; a hormone that keeps you feeling calm and relaxed.

• Cinnamon - Cinnamon is known to stabilize and balance blood sugar levels which is especially helpful for those with hypoglycemia.

• Raw Honey - So you might be wondering why sugar is in this recipe because, "doesn't sugar make it harder to sleep?" Nope! Not when used in combination with the other ingredients in this recipe. Raw honey will actually help top up your liver glycogen stores which is the sugar your brain needs for energy while you're asleep. Without enough, your body responds by pumping you full of adrenalin and cortisol which as you know, wakes you up at night!

Combing these ingredients together makes an effective sleepy time remedy that will help you fall asleep and stay asleep because it provides your body with sustainable energy.

Simple Recipe for Falling Asleep and Staying Asleep

To make this sleep remedy, you will need:

• A small jar
• Measuring spoons
• 1 TB coconut oil
• ½ teaspoon raw honey (I used rose infused honey)
• ⅛ teaspoon sea salt
• ⅛ teaspoon ground cinnamon

This is enough to make 2 servings for me as I use a half dose but if you still have trouble sleeping, take the full dose above.

Depending on the size of your jar, you can multiply the recipe to suit the quantity you need.

I tend to keep this in my bathroom to help remind me to take it before brushing my teeth. I just use a little spoon to scoop some out and eat it. Quick. Simple. Done. If I happen to wake up in the middle of the night, I take a bit more and am soon back to sleep.

I hope you give it a try!

What have been your favorite remedies for staying asleep at night?

Be sure to check out the sleep related articles below!

How to Make Sleepy Time Gelee
The Best Tea for Restful Sleep
Natural Sleep Aids- The Herbalist's Way
Essential Oils for Sleep
How to Improve Sleep with Essential Oils
How to Make Sleepy Dust
Sleepy Tea for Overtired Children