If I had toResolve Sleep Insomnia or Mid-Night Wake Ups in 1 Month – 3 Steps
Restorative sleep is on my mind because we are just in front of a Gemini New Moon (landing tomorrow), and I get so affected by new and full moons, because I am a night baby (moon-ruled chart), but also this one is my moon. Meaning my birth chart moon is in Gemini, so it hits me right on the nose and my body has NOT wanted to fall asleep, even when in bed, I’ve been awake with a mind running like a skittish rabbit! This is not my usual state, so I’m taking the opportunity to share with you what I do to soften this and even more what I’d do to resolve it if it became more commonplace. I’d expect at least 4 weeks to fine-tune my process if this were an experience I’d been navigating for some time. If this is you, listen up! We NEED to get you sleeping. Let’s make it happen!
Step 1: Assess my Daytime Practices
Good sleep starts right as you wake up. I’d get natural light on my naked eyes as soon as I could to lock in my circadian rhythm (internal body clock) and communicate “morning” to my pineal gland/pituitary/brain. If my cortisol has not risen, as it’s supposed to in the morning, the natural light can activate its healthy, balanced release for morning energy and clarity.
I’d put nutrients into my body within 30-60 minutes after waking to stabilize my blood sugar and communicate safety. I’m not usually a big breakfast person, so I start with a tonic that delivers 22 grams of protein. I’ve noticed a huge difference in my state and sleep since doing this. I’m blood type A+, so I use a very high-quality Soy Milk by Eden Organics and add a potent Marine Collagen. I also add all sorts of adaptogens, MSM, cacao, a whisper of matcha, and other goodies because I'm obsessed with my morning tonic and I love packing it!
I would focus intently on eating regularly to keep communicating safety and to provide my brain with the nutrients it needs to recover so that I don’t crash out around 4 PM and then have a “second wind” / stress hit at 10 PM. I’d also make sure not to consume any caffeine, chocolate included, or any other stimulating ingredient after 12 PM.
I’d move multiple times to get my energy out, not just at the muscle and fascia level but at the cell level. Ideally in nature. I do my morning Chi swing and yoga, go for my mid-morning block walk, and finish my day with a sunset walk along the coast. If I’m feeling extra buzzy, I’d make sure to go for a run or go dancing to get it out of me.
I’d get strict about turning off blue light in my home 2 hours before bed - no screens - and really focus on winding down my day. I need time to get into rest/sleep mode, so I’d keep everything cozy and quiet and do gentle activities like reading and journaling. Reading a real book in bed almost always puts me to sleep. Nothing stressful or stimulating. I also find journaling at the end of the night, right before I want to fall asleep, so helpful to clear my mind and complete some conscious processing before sleep, so I’m not doing this when the lights are out. I also love massaging my upper back and neck right before hopping into bed to help my body relax. I use the Theracane for this.
Step 2: Take a Hard Look at My Stress Levels
This is one that even I can have a hard time seeing in myself. The term stress holds so much meaning to each one of us and can have such a negative or dramatic connotation that many of us deny its presence in our lives, despite reality showing otherwise. If you are not sleeping well, I can 100% guarentee you are carrying far too much stress in your body. You are contracted and overstimulated, and your body does not feel safe enough to let go, fully relax and surrender to the night.
There are a many “stressors” that can create this state in the body. For me, this can look like the feeling of “I didn’t do enough today to have permission to stop and relax and then sleep.” My mind doesn’t know when enough is enough. It’s like a never-ending well, so if I’m not tuned in to my body or I’m so in my head that I’m bypassing the messages my body is loudly giving me - my sleep will suffer. I’ll blow past midnight working, reading, learning or watching a show and only feel the hit the next day. I have an open root and sacral center in my HD chart, so this never-enough default is my nature, but it’s one I need to be wary of overdoing. I have many other stressors that can contribute too, like emotional states, relational tensions, financial worries or upcoming project or result worries. Stress is a term that applies to just about anything that brings you out of your healthiest state.
I’d focus on using body relaxation methods and tools to unwind and open my fascia and muscles. I’d journal and monologue to get the thoughts around it out of my body. I’d master my daytime practices and then enhance them with soothing bedtime tools. My favorites in seasons of high stress are magnesium beauty foot baths, ear seeding, facial masks, herbal night teas with extra valerian doses, red light therapy, fire rituals - where I write out everything with no filter and then tear it up and burn it, silly comedy to get good laughter in, and sobbing old classic movies to get the high of tear release.
If I still struggled to understand or identify my stress level, I’d get vigilant about wearing my Oura ring day and night to track myself. Many of my clients use this to see their real-life data. It’s quite eye-opening!
Step 3: Supplemental Supports
Right off the bat, I’d increase my magnesium dosing till my morning BMs were watery, then I’d back off by 1-2 capsules. I’d make sure I was taking Magnesium Glycinate - not citrate, oxide or malate.
I’d weave in herbals to help me with falling asleep. I LOVE Amantilla - a unique extra form of Valerian that works remarkably well. Herbal teas and tinctures with rose, passion flower, lavendar, chammomile. Kava Kava. Herbal melatonin at .03 mg - yes, that low!
After this, if I still need support falling or staying asleep, I’d start nourishing my brain - the manager of my sleep hormones and body circadian rhythm. I’d take phosphatidylserine to reset my HP-Axis and help me recover even after nights of less quality sleep. It would help me sleep through the night. This is FANTASTIC for new mothers by the way!
I’d also consider running a neurotransmitter panel with cortisol to check in on my amino acid conversion to see if I am deficient or having difficulties converting along the necessary pathways. The Tryptophan to Serotonin to Melatonin pathway would have my greatest attention. I’d use targeted non-addictive supplements to resolve this. Adding cortisol collection to this panel would also show me if I have a flipped scenario - a common issue with insomnia - where my cortisol is not rising quickly or at the level needed in the morning, and then it’s rising in the evening. I would be feeling wired but exhausted if this were the case. I’d support cortisol release in the morning by activating my adrenals and reducing cortisol in the evening by encouraging quicker clearing or a reset of the brain to lower nighttime release. I’d also look to see if I had any habits at night that naturally caused cortisol rise and eliminate those with vengeance. Blue light is a BIG one. High stress shows or online activity, is another. Even a thriller book can do this. Keep the evenings CHILL 1-2 hours before bed.
Lastly, if I were still stuck, I’d really start paying attention to the time of day association with body areas - see my body clock here. If the body continues to communicate that it needs your attention at this same time every night, then you need to see where it’s asking for help. If it’s trouble falling asleep between 9-11 PM, check in on your thyroid function, brain health, pancreas function (blood sugar and digestion), and hormone systems. If you wake at 4 AM every morning, then consider the state of your lungs - breath, your skin health, and your immune system’s vitality. You can also see what emotions are tied to these parts of your body and go back to my steps above to process this out before bedtime.
It may take a few consistent nights or even weeks, but I (and you) will find relief with this approach! If you are still struggling or want more personalized recommendations, come see me. We can run the neurotransmitter and cortisol panel and even go deeper with more lab work if your body is directing towards organ system imbalances. Sleep is when we recover and rebuild. Without regular restorative sleep, autoimmune, MCAS, cancer, and other frustrating, life-altering and chronic states can evolve. Please don’t wait for it to get to this place to take action. Serve your body now. Let’s start tomorrow with the recommendation in step 1. Get some light onto your eyes first thing. You’ll feel the difference throughout the rest of your day.
Sending you love and wishing you so much restful sleep tonight!
