Top Tips for a Good Nights Sleep with Endometriosis.
Endometriosis causes pain for so many of us and that pain can often disrupt our sleep. We are woken up in the middle of the night from pain or have difficulty getting to sleep. My years with Endometriosis have definitely caused many sleepless nights. Knowing how important sleep is for us, I have compiled some of the Top Tips for a Good Nights Sleep with Endometriosis.
First, let’s understand why sleep is important.
Sleep is essential for our health. It allows our body and mind to recharge. Healthy sleep routines also keep us healthy. Our brain cannot function properly without adequate sleep. It can impair our concentration, our ability to think clearly and process memories.
Lack of sleep can lead to:
– Irritability – Fatigue/Day time sleepiness – Chronic stress – Poor work productivity
– Lack of Focus – Increased risk of heart disease, diabetes, illness
Tips for getting a good nights sleep
– Avoid certain foods.
Foods like caffeine, sugar, alcohol, fatty foods, and spicy foods can cause a disruption in our sleep patterns.
– Make sure you are getting enough of the right foods.
Iron, Zinc, Vitamin D, and Magnesium have the most impact on sleep. If we are lacking them this may cause issues with sleep. There are lots of great ways to incorporate these into your daily routine.
Iron – all forms of meat and fish, beans, whole grains, fruits & veggies (dark leafy greens).
Zinc – oysters, beef, crab, lobster, chicken, pumpkin seeds, beans, cashews, and almonds.
Vitamin D – best absorbed through sunshine, approximately 10-15 mins outside daily. You can also try topical Vitamin D.
Magnesium- A great way for us to get all the benefits of magnesium is through our skin. (Earthly Good Night Lotion)
1 in 3 adults doesn’t get enough sleep.
– Avoid blue lights.
Turn off computers, laptops, Ipads, phones, and TV at least 15-30 minutes prior to bedtime.
– Avoid late-night exercise.
Exercise is great for physical and mental health. However, exercising late in the evening can cause a disruption in sleep from the burst of energy we get.
Some other great tools that I have been using to help with sleep.
Lavender Essential Oil is great for helping with relaxation. You can diffuse some 30-60 mins before bedtime or add some to your favorite lotion.
Good Night Lotion – Magnesium lotion that can help promote normal sleep cycles. Plus it has a ton of other amazing benefits.
Vitamin D Cream– great way to get vitamin d especially in the winter month.
Sleepy Time – Herbal extract that helps promote sleep.
Energy Plus (Iron) – if you are lacking iron, this is a great addition to your daily routine.
Prioritizing good sleep is good self-love