Struggling with Insomnia?

“The best bridge between despair and hope is a good night’s sleep.” ~ E. Joseph Cossman

Dear friend,

One of the effects of switching to keto, especially during the early stages of the keto adaptation phase is insomnia.

Some people struggle with sleep even without such a major change in diet. Insomnia could be the result of stress, anxiety, psych drug adverse effects, withdrawal from psych drugs, and other mental or physical health conditions.

Generally speaking, getting a good night’s rest is something that everyone can improve and work on, and when you’re struggling to get decent rest, it can be very challenging.

If sleep is off then everything else is off. 

Often when we haven’t had a good night’s rest, our energy, our mood, and our ability to tolerate stress is compromised.

So, what can you do to improve your sleep. First and foremost, it’s important to use natural methods or something called “sleep hygiene” to make sure you’re maximizing your chances of getting good rest.

“Sleep hygiene” includes things like not being in front of screen before bed, making sure your bed and pillows are comfortable, making sure the room is dark and cool, and not eating too close to bedtime, not using harmful substances etc. These are just a few steps you can take to ensure good sleep.

However, if you’re taking some of these good measures and maybe additional ones and you’re still struggling with sleep. Here are a few things, mostly temporary measures that can help you get better sleep.

1. CBTI Cognitive Behavioural Therapy for Insomnia is a type of therapy that helps you to change your thoughts, feelings, beliefs, and behaviour around sleep that will in turn change how you sleep.

This is one of the most effective short term and long term strategies to get proper sleep. I remember when I was tapering off of psychiatric drugs, my biggest fear was insomnia. In the early stages after tapering off one of the drugs, I was sleeping 1-3 hours per day. I felt frustrated and tired.

What helped me through those times was coming across a sleep coach online who taught CBTI. You can check out the Insomnia Coach’s YouTube channel here to learn more about CBTI from Martin Reed.

2. Magnesium

Magnesium is a natural mineral food supplement and can help improve sleep. Magnesium has also effects on muscle relaxation and nerve function as well as many other processes in the body including regulating blood sugar and blood pressure.

Many people take magnesium as a supplement for overall health benefits, but for some people it also seems to help greatly with sleep.

The dosing for Magnesium can be anywhere between 200mg-400mg for adults. It can often be taken for short term use or long term.

3. Melatonin

   Melatonin is a naturally occurring hormone in our brains. It plays a role in regulating our circadian rhythm and sleep cycle.

It’s something that’s available over the counter. Some people experience issues with mood while taking melatonin. Otherwise, it’s something that can be used for a short time or as needed to help reset sleep.

You’d want to take melatonin a couple of hours before bed as it usually takes an hour or two before the effects kick in.

4. L-Theanine

   L-Theanine is a natural supplement and an amino acid found primarily in green and black tea, as well as mushrooms. It’s been found to help some people with stress, anxiety, and insomnia.

L-Theanine can be safely used for up to 8 weeks, and some studies say up to 5 months for the purpose of helping improve sleep. It often doesn’t cause any issues or interaction with drugs. However, if you’re someone who is sensitive and or in the process of psych drug withdrawal, it may affect you differently.

In all of these situation, you want to pay attention and be mindful of your body’s response. Just because one thing is safe for most people doesn’t necessarily mean that you may not have a different reaction to it. Always pay attention to your body’s feedback.

4. Sleepy Time Tea

   This is a herbal supplement that can be helpful to improve sleep. It’s ingredients often include things such as

   • Chamomile

   • Peppermint

   • Lemon balm

   • Lavender

   • Passionflower

   • Valerian root

   Some of these ingredients may have interaction with some drugs. I would just do a little bit more research on interactions between these ingredients and any drugs you’re currently taking.

Otherwise this is all of these are safe for use for most people. But ultimately, like I mentioned the best way to ensure long term improved sleep is to really change the way we think, what we believe, and our behaviour around sleep.

What are your thoughts on sleep? What have you found helpful?

I’d love to hear your ideas and questions and comments about sleep.

Please forward this information with anyone who you believe would benefit.

Feel free to leave me your questions, comments, and feedback below. Thank you for taking the time to visit here.

Until next time, we continue in solidarity. 

Neseret Bemient, BScN
Holistic Mental Health Coach 
Website: Return to Wholeness Healing Services
YouTube: www.youtube.com/@NeseretBemient
Twitter(X): Neseret Bemient (@JourneyofHope4U)

BIG DREAMS

...start inside
...take courage
...involve effort
...include mistakes
...build character
...are achievable

"What lies behind us and what lies before us are tiny matters compared to what lies within us." ~ Ralph Waldo Emerson ~