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Natural Remedies Sleep Supplements

NATURAL REMEDIES & SLEEP SUPPLEMENTS 

Are you struggling with getting enough sleep? Maybe you’re able to fall asleep, but you keep waking up? Maybe it’s time to try Natural Remedies & Sleep Supplements. Many of my clients struggle with lack of sleep and poor sleep. Often times it’s due to intrusive and obsessive thoughts related to chronic anxiety and depression. Lack of sleep doesn’t only make us cranky, it also affects our productivity. It can lead to chronic illnesses due to compromised immune system.

Guided Meditation for Sleep 

I’ve suffered for years until I learned about meditation. Especially guided meditation which has been really helpful. For quite a long time now I’ve been listening to Michael Sealey. He specializes in Hypnosis, Hypnotherapy, Guided Meditation and Sleep Relaxation.

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Check out his video https://youtu.be/1vx8iUvfyCY

 

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Supplements for natural, non-medical and integrative medicine approach

In addition to guided meditation here are some supplements that you can take. I’ve been an advocate for a natural, non-medical and integrative medicine approach for years and wish I had this book before!

Dr. James Greenblatt recommends several different sleep remedies. 

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All dosages are estimates as everyone is different. Natural Remedies Sleep Supplements you may find quite useful.

1. Magnesium (“anti stress mineral”) 200-300 mg before bedtime.

2. Valerian (reduces anxiety while improving sleep) 300-500 mg before sleep. Possible side effects are headache, restlessness, sleeplessness and irregular heartbeat.

3. Inositol & 5-HTP Inositol is naturally produced by intestinal bacteria and helps transmit nerve signals and prevents buildup of fat in the liver. Research supports positive benefits for insomnia and OCD. Dosage 1 teaspoon at 8 pm (about 2.8 grams) and 1 teaspoon before bed.

5-HTP is an early form of the neurotransmitter serotonin that is changed to make melatonin. Dosage 50-200 mg 30-60 minutes before bed. DO NOT take if already taking anti-depressants such as Lexapro.

NATURAL REMEDIES & SLEEP SUPPLEMENTS continued

 

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4. Glycine Amino acid produced in the body and is considered an inhibitory neurotransmitter. It calms neurotransmitters so that they don’t fire rapidly. Dosage 3 grams 1 hour before bedtime.

5. GABA A neurotransmitter that helps brain cells calm down and become less excited.  Dosage 500-750 mg with a cup of water and drink half before bedtime. If you wake up during the night, drink the other half. Try 100-250 mg first and then increase the dosage.

6. Melotonin  A Hormone produced by the pineal gland that works with body’s built-in clock to regulate sleep and wake cycles. Your body needs mineral zinc to manufacture melotonin as well as Zinc plays a role in preventing depression.
Dosage: 1-3 mg before sleep.
Possible side effects are drowsiness, upset stomach and headaches.
 
*Resource: James M. Greenblatt, MD, Breakthrough Depression Solution, 2nd edition, Sunrise River Press, 2016 

About James Greenblatt, MD

 James Greenblatt, MD, a pioneer in the field of integrative medicine, has been successfully treating patients with nutritional and metabolic therapies for more than twenty-five years. In this book, he provides a personalized model of integrative medicine for mental health that can result in relief from depression and a renewed sense of emotional health.

Mateja Petje’s shares Dr. Maya Sarkisyan’s sleep tips

Recently I attended a lecture by Dr. Maya Sarkisyan who also happens to be my functional medicine doctor. Here are a few more great tips from her for better sleep too. It’s important to note that “one size does not fit all.” It’s key to find the root cause for insomnia or poor sleep. Most often it’s stress, anxiety, and obsessive thinking. However it can also be hormonal changes during the menopause (as in my case) or even mold & allergies.

Here are a few of her suggestions for better sleep

  • Move electronics out of your bedroom. Shut down all the screens. Blue light is very stressful for your nervous system. Make sure you have filters or software on your electronic devices to get rid of blue light. Put your phone on airplane mode, and turn it face down. 
  • Keep the temperature cooler during the night than through the day. The best sleep temperature is between 65 and 72 degrees.
  • At least two hours before bedtime stop eating anything and don’t drink alcohol. The best it to have your last bite before 7pm, and have only water or herbal tea after. 

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  • Clean up your environment. It is much better to sleep in a clean room knowing that in the morning you will wake up to an organized space.
  • Relax with a book (instead of TV)  or journal about the day and write down tasks for tomorrow
  • Get blackout curtains and block all the light sources you can. Get your bedroom as dark as possible. 
  • If you cannot fall asleep for 30 min – get up, go into another room, have dim lighting only and repeat some of your routines. After 15 minutes you can then go back to bed and try to fall asleep again. 
  • Take at least 10 minutes to practice mindful relaxation and/or spiritual practices. Usually, spiritual practices take longer. Examples – Prayer, Meditation, Breathing, Qigong. and practice gratitude. 

http://doctormayaclinic.com/health-mastery/chemical-balance/amino-acid-therapy-supplements/

Mateja Petje shares more Natural Remedies Sleep Supplements tips too

Practicing some form of meditation, and spending time in nature, as well as daily exercise will make you feel better. It will also help you get more restful sleep. If you are unable to shake off intrusive thoughts, I also recommend journaling. If the problem persists, schedule time with a licensed clinician who will help you uncover other reasons for lack of sleep.

I recommend talking to a Naturopath or medical doctor especially if you are already taking medication as some of it may interfere. So in the end don’t forget natural remedies & sleep supplements. Wishing you a restful and peaceful night sleep! 

 

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Don’t wait to get help when you feel stuck, stressed-out or depressed.

I’m a phone call away! 561 299 1028 

Click here to visit my website and book a FREE 15 minute PHONE consultation 

 

Mateja Petje Holistic Coaching International Natural Stress Management

Office: 5301 N Federal Hwy, #370,  ​Boca Raton, FL 33487 ​

(Boca Greenhouse building off Yamato & US1)  

 

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Mateja Petje offers online and distance therapy in times when you are unable to visit our office right now

We accept all Major Insurance Carriers (BCBS, Cigna, Aetna, and out-of-network)

If you can’t come to our office right now after all Mateja Petje offers online and distance therapy! Don’t wait to get better on your own. We all need help sometimes. So why delay your happiness because in the final analysis your mental and physical health is priceless! However no one can motivate you to take the initiative to heal and make the first phone call but you. So please make the phone call all things considered you’re possibly in a dark place and need a fresh start!

Check out Mateja Petje Marriage & Family Therapist, MS, LMFT, CNLPP profile on Psychology Today! 

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“My ideal clients are adults who had experienced childhood abuse, trauma, challenging relationships, PTSD, depression and anxiety and it still affects their life. I also equip my clients with top behavioral techniques to manage stress and daily challenges.” Mateja Petje

 

Mateja Petje’s Client Testimonial

“That’s how I would define Mateja Petje of Create Her Bliss and Holistic Coaching International. I have always found her to be genuine and deeply CARING in helping others. Her journey in life has made her uniquely qualified to understand, empathize and facilitate healing.

She has both the official credentials and experience from her formal education as well as training and experience in numerous alternative methods of healing. Also, she continues to educate herself in new methodologies. This enables her to have all of the tools available for SHARING with each individual to create his/her optimal healing journey.

Now is a great time to reach out to Mateja for kind and discreet assistance.” CB

 

 

 

 

The Happiness Program 

The Happiness Program is also know as the Art of Living Part 1 course. It is an introduction to the world of meditation and stress free living.

 

 

 

Mental Health Benefits of Physical Exercise

Mental Health Benefits of Physical Exercise

 

Mental Health Benefits of Physical Exercise are numerous! I must admit, I’ve never been the typical “gym rat.” Luckily I grew up in the mountains of Slovenia where there are plenty of hiking opportunities. Frankly I’ve always loved the outdoors. Even when I was in college, I still found time on weekends to go hiking with my friends. It was fun and it helped me to stay fit. At the same time I also enjoyed the company of my friends.

 

In addition to hiking, dancing has also been my passion. Initially, that meant going to clubs. It wasn’t really until I turned 26 and broke up with my ex that I found solace in dancing. This was while healing a broken heart after he cheated with one of my childhood friends. My dysfunctional family, the hurt and pain related to my childhood and adolescent abuse, as well as a broken heart, led me to move to the US in October of 1997. This is where I joined my now ex-husband an American.

 

Importance of exercise

 

I never truly understood the importance of exercise until years later. One of my boyfriends who was an athlete and a runner encouraged me to join the gym. At this point I didn’t enjoy going to clubs anymore. At that time as well I didn’t enjoy listening to hip-hop, dance, or techno. But I did take some belly dancing classes and I danced at drumming circles.

 

 

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Medication & their Side Effects 

 

My healing journey took me to work with traditional psychotherapists, coaches, healers, and psychics. I was on and off medication for clinical depression and anxiety for the last 20 years. It had bad side effects such as weight gain, loss of libido, gastrointestinal issues, and even suicidal thoughts when life pressure and stress got to me.

 

Researching Alternative and Holistic approaches

 

 

Over time I kept researching alternative and holistic approaches to healing from abuse, trauma, chronic anxiety and depression. I learned about Buddhism and Hinduism and started meditating. This is something I have been doing for 20 years now. Still, I have not been able to find lasting solutions to stay off medication for any extended periods of time. Stress didn’t help me! You see I had worked at many toxic workplaces while building my private counseling and coaching practice.

 

Learning about functional medicine

 

 

Finally, a few years ago I learned about functional medicine. Now I began to understand the connection between my mental health and nutrition, as well as my gastrointestinal issues and lack of exercise due to working long hours. So I adopted a healthier, low carb diet. Quickly I lost over 15 lbs and I was able to get off medication and started taking B12 and CQ10 supplement.

 

I also stopped binge-watching Netflix and avoided drama and violence. Functional medicine, as opposed to traditional Western medicine, is more concerned with root causes, not symptom reduction, quick fixes, and taking an antidepressant or anti-anxiety medication.

 

 

According to functional medicine, the key steps to health include:

 

 

 

 1. Proper nutrition (rich in healthy fats, veggies, protein, nuts, seeds, and fruit)

 2. Exercise (daily as much as possible)

 3. Adequate sleep (minimum 7-8 hrs.)

 4. Nurturing relationships and socializing

 5. Stress management and spiritual practices

 

 

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James M Greenblatt, MD, Breakthrough Depression Solution

 

 

According to James M Greenblatt, MD, in his book Breakthrough Depression Solution, exercise is important and plays a key role in fighting depression. Several studies have proven the efficacy of exercise in significantly decreasing depression symptoms. For example, in a study conducted in 2013, researchers assigned 48, alcohol-dependent, inactive patients to a twelve-week, moderate exercise program.

 

The other group of participants was simply told to exercise. The participants reported far less drinking as compared to those who had been simply told to exercise. Similarly, in another study conducted by a Columbia University of Epidemiology survey, over 60% of participants who exercised were much less likely to suffer a major depression (p. 152).

 

 

According to Dr. Greenblatt, exercise has several benefits in fighting depression (p. 154):

 

  1. Reverses Harmful Effects of Stress
  2.  Lifts Depression
  3.  Improves Learning
  4.  Builds Self-esteem and Improves Body Image
  5.  Leaves You Feeling Euphoric or Joyful

 

He also recommends taking supplements such as B12 and Carnitine, as many clients have very low energy and lack the motivation to exercise. The best type of exercise is probably interval training, because it helps to get the heart rate up quickly. However, any type of exercise can help including walking, yoga, Tai chi, strength training, biking, swimming or dancing.

 

It’s important that you set realistic goals and start slowly.For example, 15 minutes three times a week gradually increasing your exercise time. Do what you love and don’t force yourself to go to the gym if it’s not your cup of tea.
Have fun!

 

Don’t wait to get help when you feel stuck, stressed-out or depressed.

I’m a phone call away! 561 299 1028 

Click here to visit my website and book a FREE 15 minute consultation 

 

Mateja Petje Holistic Coaching International Natural Stress Management
Office: 5301 N Federal Hwy, #370,  ​Boca Raton, FL 33487 

(Boca Greenhouse building off Yamato & US1)

 

 

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Happy Holidays!

Mateja Petje offers online and distance therapy in times when you are unable to visit our office right now

We accept all Major Insurance Carriers (BCBS, Cigna, Aetna, and out-of-network)

If you can’t come to our office right now after all Mateja Petje offers online and distance therapy! Don’t wait to get better on your own. We all need help sometimes so why delay your happiness because in the final analysis your mental and physical health is priceless! However no one can motivate you to take the initiative to heal and make the first phone call but you. So please make the phone call all things considered you’re possibly in a dark place and need a fresh start!

 

Client Testimonial

 

“After my mother passed away and I felt as though I was at a crossroads in my life as well as in my relationship, I sought the help of Mateja. Without pressure or judgment, she helped me come to grips with the decision I ultimately had to make and gave me tools to use in order to come to that difficult decision. She provided me with many helpful tips, tools and resources to achieve my goals in life that I will continue to use throughout my life. I learned a great deal from Mateja and her methods and am grateful I sought help from her.” ~AD

 

 

 

The Happiness Program
Also know as the Art of Living Part 1 course, is an introduction to the world of meditation and stress free living.