3 Essential Actions to Create and Improve Deep Healing Sleep Tonight

Is deep sleep a distant memory?

I’m awake again for the third time tonight. Deep Sleep

Sweating like mad, and my body hurts, gurrr…

When will deep sleep be my friend again???

We all want our deep sleep more than ever when midlife arrives, right?

But, the stresses of day-to-day life, autoimmune conditions, and midlife hormone changes can make getting a good night’s sleep impossible.

During perimenopause to menopause, the hot flashes and night sweats start.

And then, with autoimmune added into the mix, it can be hard to find a comfortable position and relax.

With all this happening in your body, you may also experience mood changes like depression and irritability, which are linked with insomnia. Good grief, it’s an awful cycle. Ugg.

  What’s a girl to do?

I mean, let’s face it, many midlife women are sleep-deprived. Especially when dealing with hormone changes and autoimmune issues.

But there is hope. YEA!

In this post, you’ll discover a few ways to create and drift into the deep healing sleep you deserve!

Sneek Peek of What's Inside

What Is Deep Sleep?

Deep sleep, also called slow-wave sleep, happens in the third non-rapid eye movement (NREM) sleep stage.

During deep sleep, electrical activity in the brain appears in long, slow waves called delta waves.

Typically, you will drop into a deep sleep within an hour of falling asleep. And then steadily experience shorter periods of deep sleep as the night wears on.

However, If you wake up from a deep sleep, on a regular basis from sweating and moaning in pain, then many areas of your life could suffer, like ~

  • Your focus – Without sleep, your mind gets foggy, and you can struggle to form mental connections.

  • Your mental health – Longer-term sleep issues can be linked to an increased risk of dementia, mental stress, anger, and sadness. Midlife Beauty Sleep

  • Lack of sleep may cause wrinkles and aging – Your skin may age faster if you don’t get enough sleep.

  • Your physical safety – Going through the day with very little sleep can weaken your ability to do some physical tasks safely.

Deep sleep is as essential for your

health as diet and exercise.

Deep sleep improves your brain’s performance, physical pain, and overall well-being. 

Plus, you may even be more creative, and keep your youthful looks longer. Yippee!!! 😉

Bonus ~ Grab your Autoimmune Relief Bundle: 5 Simple Practices to Lessen Pain and Find Your Daily Calm as a gift for joining the Blooming Autoimmune Community.

Go from being miserable with autoimmune to Embracing Your Health and Enjoying Life Again. Start your wellness journey today! 

3 Essential Actions to Create Deep Sleep

These three actions may sound simple, but they can make a major difference in the quality of your sleep.

  1. On average, get 7 to 9 hours – Some need more, and some need less. Listen to your body. It knows what it needs. Note-Keep in mind too much sleep can be as harmful to your mind & body as not enough sleep.

  2. Get quality sleep – Get rid of any sound and light distractions. Silence your cell phone. Keep your room dark with a blackout curtain, and keep it cool with a fan on.

  3. Have a routine sleep schedule – Go to bed and wake up at the same time every day, seven days a week. That way, your body will get into a routine and will know it’s time for sleep.

        Deep Sleep

Disclosure:  This post may contain affiliate links.

But then again, a little extra help may be needed to ease into a deep sleep.

The following ideas can help you reach your intent of a better night’s sleep!

Sleep Aids

Melatonin is a naturally occurring hormone produced by the pineal gland in the brain.

It plays various roles in the human body. But is primarily known for regulating the circadian rhythm or sleep-wake cycle.

Possible side effects – Headaches, nausea, and dizziness.

Magnesium is a mineral involved in hundreds of processes in the human body. It’s essential for brain function and heart health. Midlife Beauty Sleep

Magnesium also has a relaxing effect. It’s known to relax muscles and induce sleep. Plus, it helps to regulate melatonin production.

Possible side effects – When taken in high doses may cause diarrhea, nausea, and vomiting.

Disclaimer: Understand we are not offering any medical advice. We do not attempt to diagnose, treat, or cure anything. We can’t promise that any natural remedy will solve a particular health, skin, or mental issue. Any reliance on such information is strictly at your discretion.

Herbal Teas for Deep Sleep

Herbal teas are made from any edible herb or plant. Here are two herbs that have been shown to improve sleep, promote relaxation, and help calm your nervous system.

Chamomile – Flowers of the chamomile plant have been used for many years to treat various issues, including poor sleep. deep sleep

It contains an active chemical compound called apigenin, which has a mild tranquilizing effect and can improve the quality of your sleep.

Chamomile has gentle notes of apple, and there is a mellow, honey-like sweetness in the cup.

Valerian root – is an effective sleep aid. Due to the two naturally occurring sedatives, valepotriates and sesquiterpenes. Midlife Beauty Sleep

Plain Valerian root can have an earthy taste that some may find unpleasant.

However, adding a teaspoon of honey or maple syrup to your tea may help improve the taste.

Essential oils for Deep Sleep

Essential oils can help relax your mind and body and could help you fall asleep better!

Lavender & Roman Chamomile Relaxing Pillow and Linen Spray

Lavender spray – When inhaled, can help with insomnia because of it’s excellent sedative and healing effects on the nervous system.

  • Calms, Soothes, & Nurtures

  • Encourages balance in all body systems

  • Reduces anxiety and fear

  • Sedative properties Midlife Beauty Sleep

  • Stress-reducing qualities

25 drops Roman Chamomile (Chamaemelum nobile) ~ The tranquil qualities of Roman chamomile can alleviate stress and anxiety, encourage relaxation, and support sleep.

Aroma ~ sweet, warm,  fruity, apple-like, herbal.

25 drops Lavender (Lavandula angustifolia) – Encourages balance in all the body systems. Lavender has excellent healing effects on the nervous system and helps to calm and soothe anxiety and fear.

Aroma ~ fresh, light, sweet, herbal.

Directions ~

  • Add essential oils to 10ml of Solubol let sit for a few hours or overnight to fully dissolve

  • Then add solution to a 4oz glass bottle of Lavender Hydrosol

  • Shake well & let sit for 1-hour

  • Spray lightly on pillow and linens about 10min before bed

  • Shake before each use

Epsom Salt Bath Midlife Beauty Sleep

Epsom salts – Take a bath in Epsom salts. This is an excellent idea after a stressful day.

They are known to soothe muscles, relieve sore feet, relax the body, reduce stress, renew the skin, and improve sleep.

Plus, adding essential oils like German Chamomile & Lavender to the salts will boost the relaxing effects.

10 drops German chamomile ~ is a great choice in your bath after a stressful day. It soothes the nervous system and supports sleep. It has a calming effect and nourishes the skin.

Aroma ~ strong, bitter, herbal, and slightly fruity.

10 drops Lavender ~ has wonderful sedative and healing effects on the nervous system. Also, when inhaled/diffused works great for stress and insomnia.

Aroma ~ fresh, light, sweet, herbal.

Directions ~ Midlife Beauty Sleep

Add Lavender & German Chamomile to two cups of Epsom salts.

Mix well and let sit covered for 30+ min. to allow the oils to absorb into the salt. Then add to your bath water.

Note: You can pre-mix the salts and essential oils and keep them in an air-tight glass jar so they are always ready to use! Midlife Beauty Sleep

Roman Chamomile & Lavender Diffuser Blend 

The gentle sedative qualities of Roman Chamomile & Lavender can support your sleep.

3 to 8 drops Roman chamomile ~ The tranquil qualities of Roman chamomile can alleviate stress and anxiety, encourage relaxation, and support sleep.

Aroma ~ sweet, warm,  fruity, apple-like, herbal.

3 to 8 drops Lavender ~ Lavender has excellent sedative and healing effects on the nervous system. Encourages balance in all body systems.

Aroma ~ fresh, light, sweet, herbal.

Directions ~

Add drops to diffuser

Extra ideas to boost your Deep Sleep

  • Avoid nicotine and caffeine. Both are stimulants that keep you awake. Caffeine can take up to 6–8 hours to wear off completely.
  • Don’t take long naps late in the afternoon, and keep them short, 10/15 min.
  • Avoid alcohol and large meals before bedtime. Both can prevent deep, restful sleep.
  • Limit electronics before bed and have your blue light filter on at night.

  • Try the Mind-Prep Meditate before you get in bed or while in bed. This will help you release the stresses from the day and relax your body.

  • Improve Your Diet! What you eat and drink before bedtime impacts your sleep. Those eating a diet high in saturated fats can experience less deep sleep. And people who ate more fiber were more likely to sleep more deeply.

  • Listen to Binaural Beats! Binaural beats are created by listening to two slightly different tones, one in each ear. The difference between the frequencies of those tones creates a perceived third tone or binaural beat. Binaural beats can help you sleep better.

What’s Next?

Deep sleep is possible with a little extra help!

You can always try a combination of the above suggestions to get your best midlife deep healing sleep.

When applied, many of these ideas can relax your body and mind.

Then you can drift into deep sleep and stay asleep through the night sweats and body pains.

And make friends with deep sleep again. Ahhh!!!

Here’s to Deep Healing Sleep!

Susie  

P.S. Leave a comment below and let me know what works for you. Let’s chat!

Before you GO ~ Grab your Autoimmune Relief Bundle: 5 Simple Practices to Lessen Pain and Find Your Daily Calm as a gift for joining the Blooming Autoimmune Community.

Go from being miserable with autoimmune to Embracing Your Health and Enjoying Life Again. Start your wellness journey today! 

 

Let’s Connect!

Thank you for your support!

 


Disclaimer: Understand we are not offering any medical advice. We do not attempt to diagnose, treat, or cure anything. We can’t promise that any natural remedy will solve a particular health, skin, or mental issue. Any reliance on such information is strictly at your discretion.

Disclosure: Blooming in Midlife LLC participates in a few affiliate programs. If you click a link and make a purchase, we may receive an affiliate commission at no additional cost to you. Thank you for being supportive of small businesses.


References

https://www.webmd.com/sleep-disorders/news/20170907/sleepless-nights-plague-many-women-in-middle-age

https://newsinhealth.nih.gov/2021/04/good-sleep-good-health

https://www.fastcompany.com/90739443/6-aspects-of-your-life-that-suffer-when-you-dont-get-enoughsleep

https://www.sleepfoundation.org/stages-of-sleep/deep-sleep

https://www.aromahead.com

https://drbrighten.com/is-it-bad-to-take-melatonin-every-night/

https://allisontannis.com/blogs/news/7-surprising-reasons-you-should-get-more-sleep

https://www.sleepfoundation.org/noise-and-sleep/binaural-beats

https://www.sleepfoundation.org/best-tea-for-sleep

https://www.healthline.com/health/healthy-sleep/best-teas-to-buy-to-sleep-better#our-picks

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