Share some of my favorite products for a healthy sleep stack. As always, talk to your doctor before making any changes to your health or wellness routine. This post is not medical advice.
Hello friends! how are you? I hope you have a great morning. I’m currently interviewing a podcast and look forward to taking a yoga class at LIV later.
In today’s post, let’s chat about one of my favorite topics: Sleep!!
(This is also one of Mother’s favorite topics.)
There’s one thing I’ve learned on my wellness journey and after helping hundreds of women balance their bodies, that’s it. Also, what you do in the morning and during the day will affect your sleep quality!
We all know how bad it feels to throw and spin it all night, and how difficult it is to feel like we are the next day. Mood shaking, cravings, poor training, hormonal imbalances, and even intestinal problems can be attributed to poor quality sleep. When I don’t sleep, I feel like my whole world has been hitting the ground. Remove my sleep, you take everything away. (I think this is one of the biggest reasons for postnatal life.
Over the years, I have tried many approaches to improve my sleep, from meditation to blackout curtains. All of these help, but I found that some important tools consistently make the biggest difference. This is my current healthy sleep stack that I use as part of my nighttime routine.
As always, check with your doctor before starting any new supplements or products, especially if you are taking medication or are managing your health. This simply helps me and many of my clients.
My Healthy Sleep Stack: What I use for deep, repair rest
What do I have in my healthy sleep stack?
1. Adrenal glands calm down from equilife
Chronic stress is one of the most common sleep disorders, and most women over the age of 35 deal with it to some extent, whether they achieve it or not. Adrenal oothe is a blend of target adaptation devices, such as ashwagandha and phosphatidylserine, which helps reduce cortisol levels at night. This can lead to deeper rest and more consistent energy during the day. I take two capsules with magnesium after dinner or in the evening. This product is especially useful for women who feel exhausted but are tired and have trouble falling asleep.
2. Magnesium (glycinate or L-threonic acid) + topical spray
Magnesium plays a role in over 300 biochemical reactions in the body, including muscle relaxation, nervous system function, and sleep regulation. Unfortunately, many people are lacking due to stress, soil depletion and malabsorption. I prefer this full-spectrum magnesium because this full-spectrum magnesium is calming and absorbing. It helps to calm both the body and mind, and I also doubled using local magnesium (such as this).
3. Low-dose melatonin
Melatonin is a hormone that is naturally produced by the pineal gland in response to the darkness. It indicates that it is time to wrap around your body. I occasionally use low-dose melatonin supplements (0.5mg-3mg) to support circadian rhythms, especially during travel or after sleep deprivation. The key is to use it as a short-term tool and not rely on you every night unless your healthcare provider tells you. I avoid higher doses, but that can lead to annoying the next day. It helps you get a deep sleep whenever you need it. The next day it feels like a million dollars.
4. Caster oil pack
Tip oil packs have been used for centuries to support detoxification and calm the nervous system. I use a pack that is reusable on the abdomen in the evening and not wrapped around the abdomen. It can promote circulation, liver detoxification, and stimulate the vagus nerve. The vagus nerve activates the parasympathetic nervous system, the “rest and digestion” mode. This simple exercise can make a huge difference in helping your body move into sleep mode. This is my favorite caster oil pack. Use Fitnessista for a discount. I love The Woods Brand Castor Oil the most (20% off Fitnessista). This can also be paired with Amazon’s cheap caster oil packs.
(I just put a dark baggy T-shirt on top)
How to incorporate these into your routine
It’s important not to use everything every night, but adjusting it based on your needs and your life.
Here’s what I do:
After dinner
Adrenal capsules Two capsules
Optional: Magnesium drink mix for extra relaxation like Organigold
Unwrapped (30-60 minutes before bedtime)
Apply caster oil packs during reading or journaling
Take full spectrum magnesium
Use low-dose melatonin if necessary
I wear my blue light block glasses and use magnesium spray
Bedtime
Remove the caster oil pack
Turn the light down and avoid the screen.
Are you still struggling with sleep? It looks deeper.
If you’re doing all the right things and still can’t sleep well, it may be time to look at the underlying cause. Hormonal imbalances, high nocturnal cortisol, nutritional deficiencies, and heavy metals can all affect sleep. Functional lab tests such as stress, mood and metabolic tests, mineral and metal tests, and HTMA (hair tissue mineral analysis) can clearly describe what is happening and where to start.
Understanding the unique imbalances in your body is the first step for sustainable sleep, and it is often a missing link when nothing else appears to work.
If you are interested in testing or would like to consider a personalized plan, please email the subject line at gina@fitnessista.com. I want to help you reveal what keeps your sleep down and create a path to work in your real life. It’s very helpful to someone to rate your daily life and help you make simple corrections to change your sleep!
So, honestly, friends: how’s your sleep? Do you throw and circumvent, or can you get a solid night’s rest?
I have enjoyed at least nine hours of solid hours each night this summer, living it until I return to school madness.
xo
Gina
Download my free healthy sleep checklist from poem here!
