We need it.
We love it.
Sometimes, we fight it (anyone else doom scrolling before bed?).
And, sometimes, it is oh-so-elusive.
Before we get to the teas, let's talk about some common reasons sleep can be so difficult. I'll also share some considerations to think about and bring up with your health team.
Here are some common ones I hear in clinical practice and from the people in my life:
Overthinking and unable to wind down: for this, you likely need a wind-down routine, perhaps address some of the mental load that's coming up, and/or seek professional help as there could be a diagnosis like anxiety we're looking at
Hormone change: dips in progesterone and neurotransmitters premenstrually and in perimenopause can contribute to insomnia
There are supplements and herbal products we can use to help with this; a progesterone prescription can be helpful for some people in perimenopause
(Frequent) urination: this can be due to an overactive bladder, endometriosis, related to hormone change of the menopause transition, and/or pelvic floor dysfunction.
A pelvic physiotherapist is an important addition to your health team to assess this appropriately.
Undiagnosed sleep apnoea: this can be the case if you snore, feel like you "lose your breath" at night, wake up gasping for air, have high blood pressure, and are in perimenopause or post-menopause, especially with cardiovascular issues.
If you suspect this, then a sleep study is a great place to start–talk to your family doctor
Shift work: this is a tough one as you likely can't just quit your job. Work on getting sleep when you can, make sure to prioritize exercise and nutrition to offset some of the health risks associated with shift work, and get daylight/sunlight exposure as regularly as you are able to
Other reasons can include pain or discomfort, clenching your jaw, sensitivity to noise and waking up because of sound, medication use, and more
Regardless of what's going on, here are some considerations to set yourself up for successful sleep:
A wind-down routine can signal to the body that it's time to turn off for the night
Practicing slow, deep breathing is helpful
Try to add in soothing and non-stimulating activities and/or sounds (think: white noise, guided meditation, etc.) before you sleep
(Regular) Exercise during the day improves sleep quality
Darkness promotes melatonin production
Limit your caffeine to morning time, especially if your sleep is being impacted
Check your meds and supplements with your health team to make sure there's nothing that might be affecting your sleep negatively
Put. That. Screen. Away. Try not to delay sleep–a social media blocker or an alert on your phone can be useful tools
Have a relaxing cup of tea (yes, we're getting there!)
There are many herbs that have been shown to improve sleep–some of these need to be taken in specific doses as standardized extract to reap therapeutic benefits. That said, there are many herbs that can help with winding down at night, like:
Passionflower
Chamomile (this one has also been shown to decrease PMS-related mood symptoms at 2 cups per day!). Check out this post on nutrition tips for PMS.
Lavender
Skullcap
Lemonbalm
Valerian (this one is a stinky and not-so-great smelling one as a tea!)
The common thread among these herbs is that they are relaxing to the nervous system, they are calming, some of them (quite gently when in tea form) influence neurotransmitters, and many also soothe digestive discomfort. Plus, the ritual of making tea, drinking something warm, and the aromas/aromatherapy from the herbs are all parts of the experience of having tea.
Oftentimes, they are combined together (along with some other herbs) to offer a bit of love from different herbs. Teas are often gentle, easily available, and not so hard on the wallet. I, myself, love to sit down, especially cold wintry ones, with a nice, warm cup o' tea.
As always, this is not medical advice but meant as general information. Some people can have allergies to some of these herbs. Please make sure to always consult with your own health team before making significant changes to your health plan.
