Do you have trouble losing weight, especially in the stomach?

Do you feel more stressed and anxious than ever before?

Are you days filled with caffeine to wake you up and then teeth grinding or you excessive snacking to deal with the stress?

Do you have problems with a newly formed double chin, facial swelling or even acne?

Your cortisol is probably the culprit!

The cortisol levels in your body are probably way out of whack from years and years of chronic stress. Anything from preservatives in food, environmental stresses to emotional stress can do this. If your body has been stuck in fight or flight for years, it can get overwhelmed and start to shut down. This can lead to all sorts of havoc and stress.

High cortisol levels that won’t come down often produce many symptoms.

Over a decade ago I decided that I was going to go back to school. I was freshly divorced and was raising 4 young kids alone. I felt highly ambitious and ready to take on the world. I did not take the time to rest my body after a long drawn out abusive marriage. I never rested at all. I never healed either. I just shut off my feelings and dove face first into a whirlwind of chaos. I felt like my body fed off of the chaos and was fueled by it. I told myself I was being a great Mom by tackling my goals and having my kids watch me succeed in all areas of life.

I pounded back extra large coffees every single day to get moving. I worked 3-4 off jobs to make ends barely meet. I barely ate and hardly slept. But I kept pushing and pushing. From play dates to soccer games, I was a mother too. I became the ultimate concession stand manager and took over roles on the soccer field too. I felt like I could and would do it all.

Over time I started to notice my body changing. The first thing I noticed was some bloating. My tiny physique developed a slight bulge in the abdomen. It seemingly happened overnight. I didn’t know what to make of it. It was so strange to me. Then the body aches came. I had body aches all over like the flu. At first I thought I was getting sick. Then it never went away. Then the joint pain. My knees ached so bad that I could barely bend over.

The next thing that I noticed was my face. It puffed up and became very round. I knew something was definitely wrong. The last thing that happened to me was the weight gain. I gained 30lbs in a matter of weeks. I never changed my diet or exercise at all. I just ballooned up so fast!

I went to Drs and no one could ever explain to me what was going on. I was so sick of hearing, “Your labs are fine. You need to diet and exercise.” Even when I showed them pictures of what was happening to my body, the Drs still didn’t listen. I was shuffled from one to the next with no answers.

It wasn’t until years and years of agony later that I got an answer. I had suffered a head injury and was struggling through seizures and migraines. My neurologist was desperate to get the migraines to stop as they were damaging my brain even further. They were even triggering seizures and creating an endless cycle of torture. The first thing he did was tackle my stress and it changed my entire life.

My Dr. started by trying to get me to finally start sleeping through the night. And boy did it change everything! Sleeping at night and actually giving my body rest was the catalyst that set off a chain reaction to my health. Slowly, everything started to improve. Here I am a few years later with maybe one migraine a year and little to no seizures.

Don’t get me wrong, my life had to change in many other ways (which I highlight in other blog posts) but sleeping was the first and most crucial step.

A good night’s sleep can be a double edged sword as well. You need sleep to heal but you need to heal to get sleep. And I am definitely aware of that. But getting good sleep is very very important. It can definitely start the healing process inside your body to start reducing that cortisol level and get your body back.

I have highlighted the most important things I’ve used for a good night’s sleep. These are what I used. So take from it what you will.

1. Magnesium.

Magnesium is one of the easiest ways to get a great night’s sleep without any medication. When you take it, make sure you are ready for bed. It can create a fast calming effect and really make you groggy. This is not so helpful when you’re trying to drive and work! So take with caution.

The benefits of magnesium also extend throughout the day with problems like anxiety and stress. It relaxes you more throughout your entire day. You’ll feel less anxious and stressed even hours after you’ve taken it. Magnesium can also help to regulate your hormones. This is such a huge benefit because regulating your hormones will also reduce stress.

When looking for a magnesium supplement for sleep, get one that is labeled magnesium glycinate. Also make sure that you are taking the supplement about a half hour to an hour before bedtime. It definitely works! You don’t want to take the magnesium supplement when you need to be awake or driving. It will make you very sleepy. Kids can take magnesium too! There are foot creams and sprays that you can apply safely for children if they don’t like pills or chewables.

How much do I take? I recommend consulting with your Dr. prior to any new medication or herbal supplements. But I started with 250mg. You can get used to this dosage and then increase based on how you feel. If you are taking too much magnesium, your stools will soften and you could end up with diarrhea. This is a good indicator that you have enough in your system and can reduce the amount.

2. St Johns Wort.

St Johns Wort is an excellent herbal medication with so many benefits! It is great for depression, anxiety, hormonal relief and nerves. Taking St Johns Wort daily will have you feeling way more relaxed and ready for bed.

Beware with this herbal supplement though. You cannot take it longer than 3 months. And when you are at the end of taking it, you must wean off of it. Be careful. Also watch for heart palpitations and and other heart symptoms. This supplement is absolutely amazing but must be taken with care!

3. CBD oil

CBD oil is fantastic for sleep. I’m a huge fan of CBD oil for everything. It has been such a godsend in my life! You can use it during the day for stress, at night for sleep, or any time you need to relax and calm your nerves. I use it constantly to keep me from having seizures. As soon as I feel something off, CBD oil calms my body right down. It’s been the only thing that has stopped a seizure. I was never able to stop one before.

You can start by taking a few drops and see how you feel. Make sure you get the THC free kind if you are regularly drug tested for your job. I know some people that found that out the hard way! THC CBD oil will show up on your drug screen! So make sure that you are very careful.

THC CBD oil is great but it can make you feel very sleepy and groggy. The THC free CBD oil helps a lot with anxiety and hormone balance. It also has a slimmer chance to show up on the drug screening for jobs and or school. I personally prefer THC free CBD oil. I don’t like feeling groggy during the day. And if you do take too much you can feel high. That’s not a fun feeling when you’re trying to get work done.

If you do end up taking too much, just make sure to rest and hydrate a lot. Also make sure you have had plenty to eat. Sometimes tasking too much is frustrating so be careful and start small.

4. Binaural Beats for sleep.

Binaural beats are excellent for sleep! They help your brain settle into REM sleep a lot faster than with nothing else. Binaural beats are a specific kind of rhythm and tone to relax and rest the brain. These beats are excellent for overstimulation as well. Anyone with Autism, ADHD or seizure problems can benefit greatly from these beats. It helps regulates the brain and create a calming effect that helps rest the overactive parts of the brain.

You can buy headband to listen to or you can just simply play it on your phone while you sleep. Any time I have been stressed, Binaural Beats have put me into a wonderful REM sleep and allowed me to get deep rest.

Listening to Binaural Beats at night can really put you into a deep sleep much faster. This deep sleep is crucial for the rest and digest phase. You need to rest and have a good rest in order for your cortisol levels to lower. One way to do this is by getting a Bluetooth headband. The Bluetooth headband can play your binaural beats music without getting in the way of your sleep. Sometimes wearing earbuds can be a real nuisance while sleeping. Using a Bluetooth headband can also create a sound barrier, which reduces any outside noise coming in. Perfect for a great nights sleep!

5. Try some tea!

Chamomile tea is a really great way to get a good night’s sleep. Chamomile has a natural calming effect which helps you wind down and relax. If you are afraid that the chamomile will make you have to get up and pee in the middle of the night, drink it an hour before bedtime.

6. Try some Sleepytime tea

Sleepy-time tea is extremely potent for me. It is way more effective than chamomile for those really difficult nights. Sleepy-time tea can put me to sleep and in no time flat. There is also an extra Sleepytime tea for those really stubborn sleepers. Make sure to drink at about half an hour to an hour before bedtime so that you can use the restroom before sleep.

7. Journal

Journaling may seem trivial but it’s actually really important. Think of journaling as having a secretary free of charge. If you have a lot going on during the day, chances are you’re not settling down at night because of it. Your brain is probably still going and going and thinking about all you have to do. By journaling, you are getting all of that chatter out of your brain and onto some paper. This helps hold it until you are ready to tackle it. If you don’t get it out, it’s just in there running around and keeping you too stressed to sleep.

Also keep the journal by your bed. Any time you have thoughts or a to-list keeping you up, jot it down. You’ll be surprised how much easier you can fall asleep.

8. Ditch the caffeine

I know you think you need caffeine to stay awake all day long. But caffeine can be creating a counterproductive chaos inside your body. Not only does caffeine raise your cortisol levels, it keeps your brain active and won’t let it settle. Even if your crash , your brain can still be too stimulated. Some folks sleep just fine with a caffeine addiction. But if you’re having trouble sleeping, you need to ditch the caffeine pronto.

Instead of drinking caffeine, make sure you’re drinking at least 64oz of water every single day! Dehydration can make you exhausted too. Also make sure you’re getting enough protein and fueling your body the right way. If you need a quick boost, go for green tea. It can boost your energy without causing a crash or restless sleep.

8. Check your vitamin B12 and Vitamin D levels

Vitamin B12 can help you feel a lot better and way more energized. B12 levels help keep your hormones in check too. When your levels are too low, you’ll definitely feel more exhausted during the day and need stimulants to wake you up. Same goes with Vitamin D. Have your Dr check your levels and supplement if necessary.

8. Eliminate ALL lights from your bedroom.

Your brain needs uninterrupted sleep to get to the REM stage. You may be sleeping at night but you also may be getting poor quality sleep just because of your phone or tv! These lights interrupt the circadian rhythm cycle and alert your brain that it’s daytime. I’m response to this, your body produces the wrong hormones at the wrong time. It also increases your cortisol level.

If you can’t eliminate all light completely, make sure you buy a quality eye mask. Get black out curtains and make sure any and all light is gone!

9. Get some sunshine first thing in the morning.

Getting some sunshine as soon as you wake up is ideal for a healthy brain. This dose of vitamin D will improve your energy and help your body to rest. It will also get your body’s circadian rhythm cycle back on track.

10. Get moving!

Even light bulbs exercise has amazing benefits. Any and all exercise gets your blood pumping and helps dispose of toxins, regulate hormones and lower cortisol. Don’t try to make a huge change right away. If you do, you’ll burn out and lose motivation. Start small by doing squats while you’re curling your hair or doing your makeup. You can even commit to leg lifts or arm raises before you even get out of bed in the morning. Just start moving.

I hope that this list helps you as much as it helped me. Remember, you’re worth happiness and you’re worth a good life!

Start thriving and not just surviving!