Sleep Improvement. 7 steps that helped me improved my sleep.

Please, understand that sleep is a vital key to health. We undermine it all the time. We don’t care for sleep when we are young. We don’t prioritize it. One of the reasons for chronic insomnia is self-neglect. I had troubles with falling asleep for twenty-five years, until the day that I addressed the fear behind it from my past. Emotional work for greater life balance is very necessary. Our body regenerates when we sleep. Without proper sleep, we cannot be healthy. Isn’t it interesting how humans can live without food, but we can’t survive without sleep. Here are some things that help me sleep like a baby.

I do not eat before bed. I do not have dinner late at night, even when I am hungry. I would much rather wake up hungry and have big breakfast than to eat at night. I always try for my last meal to be around 4 or 5 pm, giving my stomach plenty time for digestion. The food you eat stays in your stomach for around 2 to 4 hours. If we don’t digest during the day, the digestion slows down at night and you may still be digesting in the morning, but you will no longer be hungry, so you will skip breakfast. Digestion takes energy, we also need energy to dream (by energy I don’t mean strength). Humans were created with circadian rhythm of the sun, ideally for us would be eating only when the sun is up. Once the sun is down, we are meant to sleep for optimal health. But our circadian rhythm is off balance due to modern lifestyles.
You will always find me wearing blue light blocking glasses. Mine are also a circadian rhythm support. Wearing those glasses improved my overall health and wellbeing. I can relax much easier, my body is not stressed, and my nervous system could finally trust me. Computer or phone screens, and LED lights emit blue light and they flicker. This flicker alarms the brain that there is a threat, because the concentration of the lights is too much to handle. This creates chronic stress. Imagine if you must work with computer all day long, your brain is disturbed. Your body thinks there is a danger, and it is so much harder to calm down and relax at night. Many people develop chronic headaches from screen exposure. I wear VivaRays, please visit Vivarays.com and use discount code: Mamalena
This was the best investment in my health.

So many of us use and scroll our phones in bed, right before we go to sleep. It is a habit. Admit it, you do it too. It is a form of relaxation for the brain as those short stories or reels affect the brain and it starts a dopamine reaction. We all crave dopamine; it is a reward neurotransmitter. This is of course, not healthy long term. What I like to do now, is intentionally read a book right before bed. It allows for my mind to quiet down, relax and reflect. Learning something new is very rewarding for the mind. I don’t always do it, I am human of course and sometimes I indulge in my imperfections, but I try to keep this ritual in my mind, and I read books as much as I can. It is so much easier to fall asleep when your mind is not running around like a crazy monkey with thousands of thoughts per minute.
I do use grounding mats. They are connected to the outlets that are grounded outside. I use Ultimate Longevity (not affiliated, but rather just sharing what I use). The trick with grounding mats lies in the belief system. I always say that every modality you use will work, if you believe in it. I believe in grounding mats, and I feel safe on the ground. I trust the ground around me. If you feel like the ground, or earth around you is soiled, polluted, dirty, bad- this will have no effect. I heard many contradictory opinions on grounding mats, until I finally decided that I feel perfectly safe with the ground around where I live and it serves its purpose. It is all in our mind. Life has no meaning, but rather we give life meaning. So, make a decision what works for you and stick with it.
I do drink a nice, hot cup of chamomile tea in the evening. In Traditional Chinese Medicine, Chamomile tea is used to calm down the spirit, tonify the liver, stop inflammation, improve circulation and digestion. It enters Lung, Heart, Stomach and Liver meridians. It tastes rather fruity but maybe a bit bitter for some. I always add few dried goji berries to make it sweeter. This is a natural way to relax and calm the body before going to bed. I always have an intention; we may say that I live with intention and this tea does exactly what I intend for it to do. If you run hot, drinking mint tea is another great way to calm the liver and cool off.

6. I stopped wearing sunglasses in 2021. There is no definite research on this matter, and many people have contraindicated opinions. This is my experience so far. My sleep and energy levels improved greatly just weeks after I stopped wearing sunglasses. Even going on a walk would give me so much energy, like never before. Think about it, your eyes are the only part of your nervous system that is on the outside. It detects everything. If we put a shade over our eyes, the brain thinks it’s nighttime and it starts to produce melatonin, our sleep hormone. But it’s day. And then the night comes and we can’t fall asleep, because the body is out melatonin. Over the years this creates a huge disfunction in our hormonal wellbeing. If one hormone is affected, soon after all of them will be. This is something no doctor ever discusses, even ophthalmologist. I really like my new energy levels; I do very well wearing a hat on my walks and I will continue this practice. It is up to you if you decide to experiment like that.

7. I do not wake up at night to use the bathroom anymore. After I did an herbal protocol from Cellcore (message me or DM me on Instagram for more info), and I supported my liver with herbs, I no longer wake up with full bladder. What are the mechanics behind this? The liver is your filtration system; it cleanses the blood of fat-soluble toxins. If the liver becomes clogged and overflowing with toxins, it cannot do its job. Many people develop fatty liver disease and don’t even know about it. The kidneys on the other hand are responsible for getting rid of water-soluble toxins from the blood. If the blood is not properly filtered by the liver, the kidneys get overwhelmed and go into overdrive, thus more liquid gets transferred to the bladder and you must get up at night. Nothing normal about it. Getting up at night is a sign that your kidneys are in overdrive. But because no one teaches us how to detox properly, we don’t know what to do and we just accept this. Many people can’t fall back asleep once they wake up in the middle of the night. I did a Jump Start Kit, followed by the Liver Support Kit with a Biotoxin Binder. I still drink Glynactive, a powder supplement from Cellcore that supports proper liver regeneration. As you know I am a practitioner for Cellcore, if you want to work with me, we can figure out what is the best protocol to assist your body in healing today.