Sleep troubles: Why It Happens And What You Can Do
Written by: Melanie Swackhammer
Melanie Swackhammer Copy Manager
Melanie has always had an interest in writing educational content about health and wellness, which originally sparked while working for Diva International Inc., makers of the DivaCup.
Medically reviewed by: Victoria Williams R.H.N.
Est. reading time: 5 minutes.
Have you ever asked yourself, “why do I keep having sleep troubles?”
You toss and turn in your bed, waiting for sleep to find you. Or your mind is racing, and it seems impossible for you to sleep. Can you relate?
And the result: daytime drowsiness, fatigue, or lack of concentration. It’s frustrating, right?
Well, you aren’t alone. Millions of people around the globe have trouble going to bed.1 The only silver lining is that it’s possible to promote restful sleep by making small changes or using self-care tools.
And while you’re here, would you love to know how tried and true natural health tools, like Castor Oil Packs can help you sleep well?
This eGuide includes all the details you need!
However, before diving into the tips, let’s understand the importance of sleep.
You see, a peaceful slumber is crucial for your health because it allows your body to rest and repair. Makes sense, agreed?
The time you spend sleeping is also the time you spend cleansing, renewing and recharging. It’s kind of like your cell phone – you have to plug it in every night and let it charge.
Otherwise, it goes into low battery mode; the screen light dims, it moves slowly and maybe it shuts down completely.
But, a good night’s sleep allows you to bring your 100% fully charged light to the world!
With this in mind, let’s talk about the causes of insomnia and other sleep problems. Are you ready?
Why can’t you sleep?
Having sleeping troubles can be really confusing and frustrating, especially if you don’t know that sleep patterns can differ from person to person.2 But, you’re not alone because sleep problems can easily be put under the same umbrella.
Have you ever heard the saying, ‘march to the beat of your own drum’? Well, you have a unique pattern and rhythm in your bodies that truly march to your own unique beats.3
You see, your body has a set cycle, and many of your functions follow this rhythm.
This is especially true when looking at your:
- Stools (yes, we’re talking about the good ‘ol number 2)
So, when thinking about your sleep duration and the quality of your sleep, it makes sense that your sleep patterns are just as unique as you are. Make sense?
Sleeping well is based on balanced hormones and neurotransmitters like melatonin, cortisol, oxytocin, and GABA.4
The timing of how you sleep (or can’t sleep) may actually show you which hormones or neurotransmitters you’re lacking, or have too much of!
Could your sleep pattern be responsible for why you can’t sleep?
You’re probably familiar with the popular social references of being a ‘night owl’ or ‘morning glory’, right?
You see, we each have naturally ingrained rhythms. Understanding your sleep patterns and your body’s natural rhythm is important because that’s what sets up your body’s ability to cleanse, and the majority of your body’s cleansing happens while you sleep.
So, let’s dive into the 4 types of sleepers.5
Sleeper type # 1: Can’t fall asleep
You try to go to bed, but you toss and turn, unable to fall asleep no matter how late it gets.
Sleeper type # 2: Can’t stay asleep
Sure, you can fall asleep, but somehow you always seem to wake up in the middle of the night to either pee or for no reason at all.
Sleeper type # 3: Tired but wired
Your body feels tired, and you go to bed, but then you toss and turn all night. Annoying, right?
Sleeper type # 4: Overall anxious
So you might be tired, but it’s almost like that tired feeling is completely taken over by your anxiety, and all you can feel is tingling all over and pounding in your chest.
What can you do about your sleep problems?
- Having a consistent daily sleep routine: It’s ideal to sleep and wake up at the same time every day.
- Being active: Regular exercise supports melatonin production, your sleep hormone.6 It can also sync your other body systems with your circadian rhythm.
- Avoiding caffeine in the evening: Caffeine is a stimulant that can keep you awake.
- Limiting screen time: The blue light from your tablet/cellphone alters your melatonin production, disrupting your circadian rhythm.7
- Wearing a Castor Oil Eye Compress to bed: Using this compress makes you feel relaxed as your Eye Compress gently blocks out distracting lights and makes you feel sleepy because it supports melatonin production.8,9,10
- Wearing a Castor Oil Pack for Liver: The gentle compression of the cotton flannel compress against your skin has a calming effect on your nervous system which promotes the production of your “feel good” hormones dopamine11,12 and oxytocin.13,14,15
The release of oxytocin creates a feeling of trust and safety in the body and reduces stress.16 This lowers cortisol and allows melatonin to be released and that helps us fall asleep.
You see, many factors can affect the natural flow of our bodies, so be gentle with yourself if you feel like your sleep patterns are off. Understanding your unique sleep pattern helps you know why your bodies do what they do.
The good news is, we’ve created a guide for you so you can be on your way to not only understanding your sleep patterns but also knowing about factors affecting your sleep pattern and how you can manage your sleep problems with Castor Oil Packs.
Would you love that?
While you’re still here, would love to start the New Year with a tried & true 7-day food-based, supplement-free cleanse so you can cleanse naturally, sleep better, reduce cravings, and enhance your energy?
Well, the 7-day Genesis Cleanse (a Mediterranean Castor Oil Pack cleanse) is back by popular demand so you can help balance your body, mind & spirit by having the tools you need to guide you on how to cleanse better naturally.
The best part? You’re invited to register for The Genesis Cleanse before registration closes on December 31st!
Would you love to learn more before registration closes?
Are you a practitioner, health coach or wellness influencer? If you’re interested in recommending our easy-to-use tools and practically applying them in your health and wellness professional practice, in clinic, or online with the people you serve, you can join now!
Click here for references
Sleep Foundation. What To Do When You Can’t Sleep. Available from: https://www.sleepfoundation.org/insomnia/treatment/what-do-when-you-cant-sleep on 13 Dec 2022
Jawabri KH, Raja A. Physiology, Sleep Patterns. [Updated 2022 May 8]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK551680/
3. Duboc H, Coffin B, Siproudhis L. Disruption of Circadian Rhythms and Gut Motility: An Overview of Underlying Mechanisms and Associated Pathologies. J Clin Gastroenterol. 2020 May/Jun;54(5):405-414. doi: 10.1097/MCG.0000000000001333. PMID: 32134798; PMCID: PMC7147411.
4. Ono D, Honma KI, Honma S. GABAergic mechanisms in the suprachiasmatic nucleus that influence circadian rhythm. J Neurochem. 2021 Apr;157(1):31-41. doi: 10.1111/jnc.15012. Epub 2020 Jul 3. PMID: 32198942.
5. MedicalNewsToday. What is biphasic and polyphasic sleep? Available from: https://www.medicalnewstoday.com/articles/319425
6. Kruk J, Aboul-Enein BH, Duchnik E. Exercise-induced oxidative stress and melatonin supplementation: current evidence. J Physiol Sci. 2021 Sep 1;71(1):27. doi: 10.1186/s12576-021-00812-2. PMID: 34470608; PMCID: PMC8409271.
7. Bonmati-Carrion MA, Arguelles-Prieto R, Martinez-Madrid MJ, Reiter R, Hardeland R, Rol MA, Madrid JA. Protecting the melatonin rhythm through circadian healthy light exposure. Int J Mol Sci. 2014 Dec 17;15(12):23448-500. doi: 10.3390/ijms151223448. PMID: 25526564; PMCID: PMC4284776.
8. Miller MA, Renn BN, Chu F, Torrence N. Sleepless in the hospital: A systematic review of non-pharmacological sleep interventions. Gen Hosp Psychiatry. 2019 Jul-Aug;59:58-66. doi: 10.1016/j.genhosppsych.2019.05.006. Epub 2019 May 24. PMID: 31170567; PMCID: PMC6620136.
Rong-fang Hu, Xiao-ying Jiang, Yi-ming Zeng, Xiao-yang Chen, You-hua Zhang. Effects of earplugs and eye masks on nocturnal sleep, melatonin and cortisol in a simulated intensive care unit environment. Published online 2010 Apr 18. PMID: 20398302.
10. Khoddam H, Maddah SA, Rezvani Khorshidi S, Zaman Kamkar M, Modanloo M. The effects of earplugs and eye masks on sleep quality of patients admitted to coronary care units: A randomised clinical trial. J Sleep Res. 2022 Apr;31(2):e13473.doi: 10.1111/jsr.13473. Epub 2021 Sep 12. PMID: 34514653.
11. Francis S, Rolls ET, Bowtell R, McGlone F, O’Doherty J, Browning A, Clare S, Smith E. The representation of pleasant touch in the brain and its relationship with taste and olfactory areas. Neuroreport. 1999 Feb 25;10(3):453-9. PMID: 10208571 https://www.ncbi.nlm.nih.gov/pubmed/10208571
12. Löken LS, Wessberg J, Morrison I, McGlone F, Olausson H. Coding of pleasant touch by unmyelinated afferents in humans. Nat Neurosci. 2009 May;12(5):547-8. Epub 2009 Apr 12. PMID: 19363489
13. Walker SC1, Trotter PD2, Swaney WT2, Marshall A3, Mcglone FP4. C-tactile afferents: Cutaneous mediators of oxytocin release during affiliative tactile interactions? Neuropeptides. 2017 Aug;64:27-38. doi: 10.1016/j.npep.2017.01.001. Epub 2017 Jan 19. PMID: 28162847 https://www.ncbi.nlm.nih.gov/pubmed/28162847.
14. Rolls ET et all. Representations of pleasant and painful touch in the human orbitofrontal and cingulate cortices. Cereb Cortex. 2003 Mar;13(3):308-17. PMID: 12571120 https://www.ncbi.nlm.nih.gov/pubmed/12571120
15. Carter CS, Kenkel WM, MacLean EL, Wilson SR, Perkeybile AM, Yee JR, Ferris CF, Nazarloo HP, Porges SW, Davis JM, Connelly JJ, Kingsbury MA. Is Oxytocin “Nature’s Medicine”? Pharmacol Rev. 2020 Oct;72(4):829-861. doi: 10.1124/pr.120.019398. PMID: 32912963; PMCID: PMC7495339.
16. Uvnas-Moberg K1, Petersson M.[Oxytocin, a mediator of anti-stress, well-being, social interaction, growth and healing]. Z Psychosom Med Psychother. 2005;51(1):57-80. PMID: 15834840 https://www.ncbi.nlm.nih.gov/pubmed/15834840
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