Joyous Blog

10 Natural Solutions for Sleep

I started writing this post when Vienna was just a few months old and it's been in my "drafts" for well over a year! Sleep is something I value and when I began this post originally, it was pretty ironic because I was a little sleep deprived.

Whether you're a new mama or not, the tips I'm about to share will help you get a more restful sleep.

First let's discuss the importance of sleep. If you're not getting enough sleep you will definitely notice the effects both short-term and long-term. Let's look at some of them. 

Increases youR appetite

Lack of sleep leads to an increase in appetite (mainly for sugars and carbs). It increases ghrelin, your "I'm hungry" hormone and decreases your "I'm full" hormone, called leptin. Research has found that those who sleep less than 8 hours per night have an increased BMI proportional to a decrease in sleep.

This hormonal pattern of increased ghrelin and decreased leptin, has been found to be consistent with decreased energy expenditure and increased appetite and obesity.

Boosts inflammatory chemicals and shortens lifespan

Inflammatory chemicals are elevated in those individuals who sleep less than 8 hours per night. However, the same is true for people who sleep too long. These inflammatory chemicals are detrimental to health and have been found to shorten one's lifespan.  

reduceS cognitive function to that of a drunk person

You've likely experienced that "drunk" feeling when you're sleep deprived yet you've not had a sip of alcohol. That's because lack of sleep impairs simple functions such as attention, learning, and a range of cognitive functions.

And that's not all! Research has shown that insufficient sleep has negative impacts on endocrine, metabolic, cardiovascular, immune, bone, stress, and neurological health and function!!

In this video, I'm going to share with you some of my favourite natural ways to get a good night's sleep. 

I'm a huge fan of sleep. I feel my best, look my best and I'm on top of my game when I've had a good night's sleep. I make it a priority, especially now that Vienna is sleeping through the night - yay!

Any questions or great sleep tips you've come across? Comment below. 

Wishing you a joyous sleep tonight,

Joy

44 Comments
Stephanie   •   June 4, 2017

Great ideas! It is rare I sleep well. When I wake I never ever feel rested. I will give these a try.

Reply
Rachel Molenda   •   June 5, 2017

Hey Stephanie, This should help wonders! If not, feel free to send us a note at hello@joyoushealth.com and we can connect you with a natural health care practitioner that would be able to help you with this! Rachel - Joyous Health Team


Jennifer   •   June 4, 2017

Hi there, Can you tell me what brand of mattress and pillow you use?

Reply
Rachel Molenda   •   June 5, 2017

Hey Jennifer! Joy has an Essentia mattress and has a natural rubber pillow from Sleep Country, but Essentia makes them too! Rachel - Joyous Health Team


Alexandra   •   June 4, 2017

Hi Joy, What is the brand of pillow and mattress that you use. I have been trying to find the right pillow! Thanks :)

Reply
Rachel Molenda   •   June 5, 2017

Hey Alexandra! Joy has an Essentia mattress and has a natural rubber pillow from Sleep Country, but Essentia makes them too! Rachel - Joyous Health Team


Felicitas Hilmer   •   June 4, 2017

Great parenting book for you ... Raising Happiness, by Christine Carter. Enjoy! :)

Reply
Rachel Molenda   •   June 5, 2017

Hey Felicitas! Thanks for the recommendation! I'll be sure to pass this along to Joy! Rachel - Joyous Health Team


Shenelle   •   June 5, 2017

Hi Joy, Where did you get your sleep mask? Thanks!

Reply
Rachel Molenda   •   June 5, 2017

Hey Shenelle! You can get a nice natural bamboo-based eye mask from Ecotools :) Rachel - Joyous Health Team


Joanna   •   June 5, 2017

Hi Joy! What brand is your pillow? I like thin pillows and find it hard to find a good brand.

Reply
Rachel Molenda   •   June 5, 2017

Hey Joanna! Joy has a natural rubber pillow from Sleep Country, but Essentia makes them too! Rachel - Joyous Health Team


Marsha   •   June 5, 2017

Fantastic and inspiring πŸ‘πŸ»πŸ‘πŸ»πŸ‘πŸ»πŸ‘πŸ»πŸ‘πŸ»πŸ‘πŸ» Will try these tips

Reply
Rachel Molenda   •   June 5, 2017

Hey Marsha! Glad you enjoyed them :) Sweet dreams! Rachel - Joyous Health Team


Julie Campbell   •   June 5, 2017

I'd love more info on the mattress/ pillows you recommend please.

Reply
Rachel Molenda   •   June 5, 2017

Hey Julie! Joy has an Essentia mattress and has a natural rubber pillow from Sleep Country, but Essentia makes them too! Rachel - Joyous Health Team


ISAM AZIZIYEH   •   June 5, 2017

Great Advice....So true and real...Many thanks for bringing them up

Reply
Rachel Molenda   •   June 6, 2017

Hey Isam! Glad you enjoyed it :) Rachel - Joyous Health Team


Julie   •   June 5, 2017

So glad I watched this video. Some great information and really great tips. I suffer from a very difficult time sleeping (am more wide awake at 10pm then any other time throughout the day) and rarely sleep through the night (up every hour or two hours usually). I am looking forward to trying these tips ... my latest sleep aid is Lemon Balm and Magnesium.

Reply
Rachel Molenda   •   June 6, 2017

Hey Julie, Those sound like great natural options to help support sleep! I would also recommend avoiding any stimulants past 3pm in the day (coffee, caffeinated tea, chocolate) and sleeping in a super dark room with black out blinds or an eye mask. Hope that helps :) Rachel - Joyous Health Team


Saskia   •   June 5, 2017

Thanks for the post! I do many of these things in my routine. I also find that essential oils create a relaxing atmosphere before bed.

Reply
Rachel Molenda   •   June 6, 2017

Hey Saskia! Totally - we love doing that too! :) Rachel - Joyous Health Team


Angie Dionne   •   June 5, 2017

Hi Joy. I was wondering what is the name of the pillow you are talking about in the video. Looking for a comfortable pillow. I am a side sleeper. Thank you Note: I have your cookbook and I am already a Joyous Member. receiving your email. Angie

Reply
Rachel Molenda   •   June 6, 2017

Hey Angie! The pillow is a natural rubber pillow from Sleep Country :) Hope that helps (and hope you're enjoying Joy's books and the Joyous Collective!) Rachel - Joyous Health Team


Kymberli R.   •   June 7, 2017

Hi Joy, love the video. Do you have other ideas for blood sugar balancing snacks? I find I sleep much better if I have a tiny snack about 1 hour before bed. Thanks Kymberli.

Reply

Maureen K.   •   June 7, 2017

Excellent sleep video, thanks. Popped on line to see where the narural latex pillows with no offgassing are available in Canada and read that some companies say their product is natural but actually thry only have a very small amount of truely natural latex in them. Where did you buy and what is the model of your pillows that you "love"?

Reply

Nancy M   •   June 7, 2017

What a wonderful video - lots to think about. What do you think about clocks in the bedroom!

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Rachel Molenda   •   June 8, 2017

Hey Nancy, Clocks in the bedroom are okay as long as they aren't shining into your eye or making your room too bright. If you choose to have a digital clock, make sure it's not too bright and has a red/orange tint to it versus the blue light which prevents melatonin production and will keep you from getting a good night's sleep! :) Rachel - Joyous Health Team


Cheryl   •   June 8, 2017

Thanks for the video of sleep. Really good Tips to better sleep these times are IMP! Is there away to soundproof from neighbors And a better8to10hours sleep nightly?

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Rachel Molenda   •   June 8, 2017

Hey Cheryl, So glad you enjoyed the video! Hmm that's a tricky one. Without spending too much on insulating your home better, ear plugs might be your best bet! If you're waking up in the night and having trouble sleeping consistently, I would recommend to stop eating around 7/8pm as your body cannot produce melatonin as long as your brain detects there is food in the stomach and digestion to be done, implementing some calming bedtime rituals (deep breathing, chamomile tea, avoiding technology 1 hour before bed, reading a book). Hope that helps :) Rachel - Joyous Health Team


Mel   •   June 8, 2017

What type of mattress do you use? Is it endy?

Reply
Rachel Molenda   •   June 8, 2017

Hey Mel! Joy has an Essentia mattress :) Rachel - Joyous Health Team


Susan Brydges   •   June 8, 2017

πŸ‘πŸΌIt was.very informative

Reply
Rachel Molenda   •   June 9, 2017

Hey Susan, Amazing! Happy to hear you enjoyed it! Rachel - Joyous Health Team


Sandra   •   June 8, 2017

Great video on tips for sleeping, thank you Joy!!

Reply
Rachel Molenda   •   June 9, 2017

Hey Sandra, So glad you enjoyed it :) Thanks for watching! Rachel - Joyous Health Team


Linda   •   June 21, 2017

Hello Joy, I enjoy your tips and enthusiasm on living a healthy lifestyle. I was wondering what you think of diffusing essential oils. Do you believe they can help with moods, sleeping and be good for your health? Keep up your great work, Linda

Reply
Rachel Molenda   •   June 22, 2017

Hey Linda, Thanks so much! We're so happy to hear you're enjoying all things Joyous Health :) For sure, they can definitely be helpful! It's said that even by inhaling things like rosemary oil can help improve memory, so you can just imagine what various essential oils can do for our health! Rachel - Joyous Health Team


Maria   •   June 22, 2017

Awesome info as always, thank you

Reply
Rachel Molenda   •   June 22, 2017

Glad you enjoyed it, Maria! Thanks for reading :) Rachel - Joyous Health Team


Alessandra   •   July 5, 2017

Joy, please help me! I have a 6 week old baby at home, and everything feels upside down lately, I haven't get much sleep, because I'm breastfeeding on demand, and I also want to start creating a routine for my baby; I feel so overwhelm right now, and I don't even find the time to do must of what's on this list. Can you share me how you did it? Xoxo

Reply
Joy McCarthy   •   July 5, 2017

Hi Alessandra, first of all, congratulations!! It's totally normal to fee. like life is upside down because you're caring for a human being which is around the clock! But you don't need to worry about getting your babe into a sleep routine yet. Research shows that most babies aren't really receptive to sleep training until around 5 or 6 months so you've got some breathing room mama! ;) There were definitely times I felt overwhelmed too and I just reminded myself what my grandmother would say "this too shall pass". I find that the difficult times never last forever, so maybe by the time you're reading this things will feel a bit easier. Be kind to yourself, you're doing an amazing job and your to-do list can wait. Hope that helps!


Alessandra   •   July 8, 2017

Thank you very much, thanks for cheering me up; I really need to be kind to myself every second of my life, no matter what, I'll work on that for sure! And thank you so much for sharing your grandma's wisdom and love. Xoxo

Reply
Rachel Molenda   •   July 10, 2017

Hey Alessandra! So happy we could help turn your day around :) Continue giving yourself lots of self-love and appreciating yourself because you are truly AMAZING! Rachel - Joyous Health Team


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