My Healthy Sleep Stack: What I Use to Recover the Rest

Share some of my favorite products to get a healthy sleep stack. As always, talk to your doctor before making any changes to your health or health routine. This article is not medical advice.

Hi, friends! Are you OK? I hope you have a great morning. I did a podcast interview today and look forward to attending a yoga class with Liv.

For today’s post, let’s talk about one of my favorite topics ever: Sleep!

(This is also one of Mazer’s favorite themes)

If I learned one thing on my own journey of health and after helping hundreds of women rebalance their bodies, it was this: You can’t sleep badly. Plus, what you do in the morning and during the day will affect your sleep quality!

We all know how terrible it feels toss and turn all night…it feels as difficult as myself the next day. Mood fluctuations, desires, slow exercise, hormone imbalances and even intestinal problems can be caused by poor sleep. When I don’t sleep, I feel like my whole world is broken. Take my sleep away, you take everything away. (I think this is one of the biggest reasons why postpartum struggles with me so much.)

Over the years, I have tried many ways to improve my sleep, from meditation to power outage curtains. While all of this helps, I found that some key tools always make the biggest difference. This is my current healthy sleep stack that I use as part of my nighttime routine.

As always, check your doctor before starting any new supplements or products, especially when using medications or managing a health condition. It’s just something that works for me and many of my clients.

My Healthy Sleep Stack: What I Use to Recover the Rest

What’s in my healthy sleep stack?

1. Adrenal relief

Chronic stress is one of the most common sleep disruptors, and most women over 35 are dealing with some degree of awareness, whether they are aware of it or not. Adrenal planets in a mixture of targeted adaptors including ashwagandha and phosphatidylserine can help reduce nocturnal cortisol levels. This may result in deeper rest during the day and more consistent energy. After dinner or at night, magnesium contains 2 capsules. This product is especially useful for women who feel tired but tired at night and have difficulty falling asleep.

2. Magnesium (glycine or L-sulfur salt) + topical spray

Magnesium plays a role in more than 300 biochemical reactions in the body, including muscle relaxation, nervous system function and sleep regulation. Unfortunately, many people lack due to stress, soil depletion and malabsorption. I prefer this full spectrum magnesium because it is calm and absorbs well. It helps calm the body and mind, and I also double it with topical magnesium (as in this way).

3. Low dose melatonin

Melatonin is a hormone that responds to the naturally produced nature of the dark pineal gland. It sends a signal to the body that it is time to let it go. I occasionally use low doses of melatonin supplements (0.5mg to 3mg) to support my circadian rhythm, especially during travel or after poor sleep. The key is to use it as a short-term tool and not rely on it every night unless directed by a healthcare provider. I avoid higher doses, which may lead to drowsiness the next day. It kind of helped me fall asleep deeply when I needed it and the next day I felt like a million dollars.

4. Castor oil bag

Castor oil bags have been used for centuries to support detoxification and calm the nervous system. I use repetitive, ineffective packaging on my belly at night. It promotes circulation, detoxifies the liver and stimulates the vagus nerve, which activates the parasympathetic nervous system, our “rest and digest” pattern. This simple approach can have a huge impact in helping the body transition to a sleep pattern. This is my favorite castor oil bag – available for discounts using Fitnessista. My favorite food brand Castor Oil (Fitnessista, 20% off); you can also pair it with Amazon’s cheap castor oil pack.

(I just put a dark loose T-shirt on it)

How to incorporate them into routines

You don’t need to use everything every night, it’s important to adjust to your needs and your life.

Here is what I want to do:

After dinner

2 adrenal soothing capsules

Optional: Magnesium beverage mixture for extra relaxation

Let it go (30-60 minutes before going to bed)

Use castor oil packs when reading or diary

Take full spectrum magnesium

Use low doses of melatonin only when needed

Wear my blue light glass and use magnesium spray

Before bed

Remove the castor oil bag

Turn down the lights and avoid the screen.

Still sleeping? Looks deeper.

If you are doing all the right things and still can’t sleep, it may be time to look at the root cause. Hormonal imbalance, high nocturnal cortisol, inadequate nutrition 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 give a clear picture of what is going on and where to start.

Understanding the unique imbalance of the body is the first step in sustainable sleep, and when there seems to be no other effect, it is often the missing link.

If you are curious about testing or want to explore personalized plans, please email the topic test at gina@fitnessista.com. I would love to help you discover what is hindering your sleep and bring a way forward for your real life. It may help to have someone evaluate your daily routine and help you with simple fixes to change your sleep!

So, honestly, my friend: How is your sleep? Will you toss and turn around or can you have a solid night break?

This summer, I enjoyed at least nine steady time until we got back to school crazy.

XO

Gina

PS. Download my free healthy sleep list here!