With almost eight billion people on the planet, discovering common ground can quickly become a significant challenge. Be it political beliefs, religious views, or something as trivial as favorite pizza toppings (sorry, pineapple lovers, you’re not invited to this discussion), reaching a consensus often leads to simply agreeing to disagree.
Yet, one experience that many individuals—or more specifically, around 35 percent of Americans—share is some variant of insomnia, or a lack of restful sleep. Whether it’s worrying about tomorrow, enduring heat in an uncooled room, or simply staring at the ceiling as time creeps by, inadequate sleep can easily spoil both your day and night.
In a recent episode of Plant-Based, Rachelle Robinett, a certified herbalist and founder of Supernatural, explains how she divides her day into four distinct phases to help her unwind and ultimately achieve the most restorative sleep possible. You might be surprised that it all begins the moment she awakens.
By utilizing some of Robinett’s favorite herbal remedies and practices, you can swiftly move toward enjoying uninterrupted sleep throughout the night. For the best herbal remedies and supplements she suggests for sleeping soundly, be sure to catch the complete episode above.
What constitutes good “sleep hygiene”?
Even if you’ve enjoyed a soothing tea or listened to a guided meditation prior to hitting the hay, Robinett points out that winding down effectively requires good sleep hygiene that commences the moment you open your eyes in the morning. “Disrupted sleep is one of the most prevalent issues people bring up with me,” Robinett states. After interacting with numerous clients and community members grappling with insomnia, she has tirelessly sought out the best herbal solutions to foster good sleep.
“When we discuss addressing sleep issues, we refer to sleep hygiene. This term encompasses all the practices that support a restful night’s sleep,” Robinett explains. “Sleep hygiene can begin right after waking; in fact, that’s one of the primary recommendations I give to individuals: initiate your sleep practice at the start of the day.”
What are the four crucial phases throughout the day to achieve restful sleep?
Robinett categorizes the day into four distinct phases, wherein she emphasizes various herbal remedies and practices to promote restful sleep once night falls. These segments consist of morning, happy hour, sunset, and evening, each serving its unique purpose and requiring specific methods and herbal aids to prepare your body for optimal sleep.
1. Morning
To begin with, Robinett suggests aligning your circadian rhythm with your environment each morning by exposing yourself to natural sunlight. This exposure positively influences melatonin production by nightfall. “You just need a few minutes in that natural daylight,” she advises.
2. Happy Hour
After benefiting from the sun’s rays and emptying your energy on daily tasks, Robinett shifts her focus to the late afternoon phase she terms “happy hour” (and unfortunately, it has nothing to do with discounted drinks). During this part of the day, she advises eliminating stimulants like caffeine or anything that may keep you alert.
Robinett then discusses recognizing bodily signs of stress to devise a suitable strategy in the episode, along with how to utilize herbal remedies to enhance sleep quality.
3. Sunset
During the sunset phase, Robinett shares the most effective herbs for soothing the nervous system, including ashwagandha, chamomile, and lemon balm, among others. As day turns to night, she recommends taking specific steps to prepare for this phase, such as observing the sunset to reset your circadian rhythm, dimming lights, and steering clear of blue light emitted by screens.
4. Evening
Once it’s dark, Robinett ensures that her surroundings are conducive to inducing restful sleep and then starts focusing on natural herbal sedatives. In the episode, she discusses various effective natural sedatives that can spare you from countless hours of tossing and turning, including kava-and-hemp-infused tinctures and calming amino acid supplements. Are you starting to feel drowsy yet?
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