Okay, we’ve covered immunity and good gut flora to help fight adrenal fatigue, so let’s get to sleep solutions and the importance of trace minerals. Now, I am not a doctor, I can’t diagnose anyone or anything, but I will continue to share what we do in these situations. Sound good?
Like I mentioned in the last post, the kiwi was showing signs of adrenal fatigue. We figured it had to be from other life stressors since his training and recovery days were balanced.
Cortisol is suppose to be high in the morning (to give us energy) and taper off at night (so we can sleep). But if you are continually stressed or overtraining, your cortisol will stay high. This can cause some pretty restless nights because your hormones and adrenals are in overdrive.
And if your adrenals are working in overdrive from producing too much cortisol, then they need extra vitamin and mineral support in order to keep electrolytes balanced. Just think of this way, in constant stress, your adrenals are being sucked dry. The adrenals cannot continue to produce the needed minerals and hormones without support, therefore the body feels tired and depleted, because it is.
This is why good SLEEP and Natural SALT (sea salt with trace minerals like sodium, magnesium, iodine, etc.) are needed to RESTORE those adrenals. To bring them back to life! To FEED them!
Extra sleep can help lower cortisol, getting your body out of the “adrenal resistance” stage. Well, seeing that the Kiwi was having a hard time sleeping to begin with, we had to make a special “sleep solution” to get him to sleep.
- 4oz. Tart Cherry Juice for serotonin
- 6oz water
- 1-2 scoops Whey protein – slow release protein digestion and to keep blood sugar regulated
- 2 tbsp 100% unsweetened Cocoa for antioxidants and flavor
- 2 droplets full (around 2 mL) Valerian Liquid extract – Herb to calm the nervous system
This solution was recommend by Dr. Stacy Sims, our friend and brilliant Sport Dietitian over at OSMO nutrition. You take this drink 30 minutes before bed, and it actually tastes pretty good!
Now that we’ve got the sleep solution covered, let’s talk about the salt. We always add sea salt to our meals, but more is definitely needed in this situation (restoring trace minerals as mentioned above). What’s our solution? Simple, 1/2 tsp of sea salt or pink salt in a glass of purified water.
Sounds gross, but I add a little lemon and orange juice to it and let the salt drink sit overnight. Then we drink it first thing next morning. I notice a huge difference in energy when we add in our salt drinks. It’s like my adrenals are doing a little happy dance because of the trace minerals being replenished! But warning, too much salt can stimulate digestion, so I wouldn’t recommend drinking too soon before a workout, haha!
Well, that’s it for today. Friday I have a rice cake recipe, which of course will go nicely with our carb intake insulin release talk, right?
Do you have any special sleep remedies? Are you getting your Adrenal Support?
[Tweet ” Are you Supporting your Adrenals? via @LCCotter #fitfluential #sleep #nourish”]
Cheers!
p.s.
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This looks refreshing and a good replacement for a useless dessert. It will have a function!
My question is: Can I use CBD oil instead of Valerian? I have CBD in the house in 2000 mg. Just wondering if that might work as well.
Working on an adrenal regiment for eating.
Thanks in advance for your advice.
Jan
Good question! I think adding cbd would be fine. How much?
Hi ! I used half a dropper. Put it in the shake with the dark cherries and protein powder. I love it!! Thanks for filling me in on this nice evening ritual. Hopefully the cbd does something. I can never tell. With my adrenals shot – I don’t tink the cbd does anything…but it does internally. I just have to calm down. thanks again. jan
Hi there. Chocolate and cocoa in any form is not good for the adrenals. From my own experience battling adrenal fatigue for a year and a half as well as multiple doctors advice and alot of research online, it undoubtedly has a negative effect. It is a stimulant
Thanks for your feedback! This drink (in particular) really helped with our sleep but you are so right, everyone is so different with their circadian rhythms and hormones when it comes to adrenals fatigue. I will make note of this, for sure!
Hi There,
This recipe looks delicious! I do have one question; wouldn’t Cocoa be counter intuitive to sleep due to the caffeine content and stimulating effect? Curious to hear your thoughts.
Thanks 🙂
it works together with the serotonin in the cherries to create balance for sleep, hormonally. Great question!
I found this post incredibly informative. Thanks for sharing!! It is much appreciated.
it’s crazy how important salt is. We realized ever since we ate more real foods and less processed that we were not getting any salt! So the past few months we add 1/2 tsp to just about all of our meals and love it!!
Mmmm, that shake looks so good! I make sure my night time routine is the same every night. Typically Marc and I have tea time to wind down, it definitely helps! Need to try the salt thing, so interesting!
Oh you will love the salt drink!! Start off slow though
Thank you so much for another great post. I learn so much over here!
Lately I’ve been running on overdrive and my heart is just racing when I go to bed. I need to write this down and try to find these items.
THANK YOU!!
let me know if you try it!
Wow! Tons of great stuff to think about. I always learn so much here. I don’t add salt to any of my food because I have high bp but I’m wondering if sea salt or pink salt interacts with my body differently.
that’s a good question. I would try a little pink salt in the morning (1/4tsp) and see how that affects you.
I love the focus on adrenals! So many people don’t even know what adrenals are, let alone how important it is that they are nourished and healthy! I’m going to have to give that drink recipe a try for sure. I’m already on top of the salt thing…being a salt lover, this was an easy one! Before going to bed I take a hefty dash of salt right on my tongue. This helps keep cortisol from rising while you’re trying to sleep. I definitely notice a difference when I don’t do this…I’m much more likely to wake up in the middle of the night.
Love that!! I do that too. Great minds
Who needs to go to school when I can just get my nutrition education from you!? 😉 I love using lavender before bed! Also having a little snack before seems to help these days!
Whoooaaaaa I love how informative this post is! I always feel like I’m learning actually useful-to-me-science, hah! I’ll def. check out the adrenal supplement, and I used to eat cherries at night to sleep well. I don’t really need it, but Greg def. needs some better quality of sleep!
Let me know if you try it for Greg!
Oh this is such a great post! I am always telling people how important good sleep is for hormone regulation. My sleep has been terrible lately, so it’s a rough cycle of stress and horrible sleep. I’ve been eating tons of cherries to try to help it naturally. I’ll have to try the above recipe!
let me know if you try it! The herb is really useful.
this man is lucky to have you!
well i’m lucky to have him as well. xxoo
1. I love the new colours and blog header! Looks AWESOME
and 2. I am happy you talked about this. I have been struggling to relax and sleep through the night, and I think part of this has been life stress and my more vigorous training schedule. I am planning on doing more yoga and also trying to do some mediation before bed. But maybe I should check out these supplements as well
I LOVE that sleep solution recipe- saving it to share with some of my clients. I’m always looking for natural ways to help them sleep more (lavendar oil is a favorite, too). Great post, my friend!!
SO interesting! I’m especially intrigued by the sea salt mix. I work with cardiac and pulmonary patients so I’m always preaching NO SALT. I sometimes forget that I need it just because I’m such a heavy sweater when I workout and I need to replenish my minerals. Makes complete sense!
well i think it depends on the type of salt, yes? table salt is definitely a no no. But the trace minerals in REAL sea salt is crucial for us. Ya know?
For some of our patients, particularly those with CHF, we teach no salt or very low salt, even sea salt. Their bodies retain it all and it leads to bigger problems. But definitely for the healthy individual, real sea salt is best.
Yes, totally makes sense. Thanks for sharing too.
how interesting ! you are so smart and i always learn from yoU!
Such a helpful post! I’m going to look for those adrenal support supplements. Something I’m sure I could use. I’ve been eating cherries every night! I had no idea they helped with sleep. Good to know!
I go through phases of not sleeping well and high stress and haven’t been sleeping well lately and thought it was my double workouts with working out in the afternoon evening. I use to drink tart cherry smoothies often and cherry juice at night I will have to try that again and the salt. I also use to drink salt water but stopped as I was feeling like I was retaining water. Will be adding salt to my lemon water in the morning!
good reminder then, yes? Keep me posted on your sleep! xxoo
Yes! As things change I often forget things I use to do or don’t connect them. I use to just do plain cherry juice at night. Or add tart cherries to post workout smoothies.
For salt I was using Pink Himalayan Sea Salt add to warm water. I think I would like it much better with lemon. Not sure why I never tried that but I have my lemon and salt on the counter now and will make it before bed!
Thank you! I will keep you posted!
I swear you are in my head this week!
I was cutting back on salt (water retention…ugh) and drinking TONS because I was so thirsty for the past couple weeks. Then, last night I was reading about hyponutremia and I don’t think I have it, but I can see that I was drinking too much and not replenishing my salt stores, so I’ve been putting extra salt on everything. Good thing I LOVE salt.
That freshly ground peanut butter I bought yesterday, which I normally eat saltless, got a hefty dose of salt and then? Capella bacon extract. Yes, I did. I sure did.
we are always in each other’s heads
This is something that really interests me right now! I have a hard time with stress and being able to sleep well at night due to it. I am really trying to get this under control. Great post friend!
you know you can email me anytime! hope you get some rest friend
OMG this is … I NEEDED this.
So cortisol (stress) effects electrolytes too! Mindblowing. When my kidneys were trying to kill me my sodium dropped to a critical level (re: lethal) and that was a MESS.
Before he demanded I get a ride to the hospital my DR told me to go in the kitchen and immediately take THREE TABLESPOONS OF SALT.
I made it through two.
Later he told me he didn’t think I’d actually do it. I love that man.
My point? Your salty drink and stress relief sound so much better. And who knew cherry increases seratonin?
your doc is so right! hope you are better now. Email me! what’s going on? Health wise?
Great post! I definitely suffer from adrenal fatigue and honestly, never knew there was anything I could do about it except lower my stress and increase my sleep. I’m looking forward to experimenting and seeing how different I feel.
I love Tart cherry juice!! It’s a great source of potassium so great for muscle recovery as well after long runs!! I had problems with adrenal fatigue, and understand the importance of keeping our adrenals healthy!! There so much function in these little glands, and we often times to realize how important they are to our overall health!!
agreed!! they get such abuse in our modern world
I love Cherry juice!
Is this cherry drink safe to feed my son? 🙂 If he would sleep all night then I could too! I didn’t know that about cherries, maybe we’ll start having a cherry snack before bed.
should be. or try blending a few cherries in with the drink instead. make sure it’s tart cherries
I had no idea tart cherry juice helped to promote sleep. I’ve been taking magnesium at night. I find that’s been helping but even with that, the last few nights I’ve still had a pretty restless sleep. I may give the cherry juice a go. Thanks for the tips!
i could NOT get to sleep last night. i try to drink sleepytime tea and take a melatonin if i’m totally backed up on sleep. have to try the overnight salt drink!
just realized I’ve been adding salt, but in the morning, not letting it sit overnight, whoops
how much are you adding?
I’m so glad you are doing a series on this–I think far too many athletes have adrenal fatigue and have no idea. Great solutions here for all of us!
My sleep is awful – I rarely sleep more than 2 hours in any given stretch. Maybe I should try the sleep solution!!!
i have the same experience when i salt my water, i’ve been doing it for a while, and i feel very energized
love it! i knew you’d know
This is all super interesting! My sleep these days hasn’t been all that good, so I’ll have to talk to the doctor about Valerian. Not sure if it’s pregnancy safe or not, but I’m certainly intrigued.
I’m always threatening to slip my husband some tart cherry juice so he’ll go to sleep 😉
do it! haha, actually i bet you could make something scrumptious with it!
That Cherry Sleepy Time Drink looks perfect for me and the hubby. I’m printing this right now to try tonight! I love how knowledgeable you are on all this. Kiwi is one lucky dude
So excited to try this and share with my hubs! Seriously, I have off and on again sleep issues, and he travels for work and is jet lag a lot of the time so I’ll be making this asap!
this is the recipe you sent me, thanks. I wanted to ask if you had a substitute for the cherry juice — I buy the tart cherry juice for my DH, but I don’t really like to drink juice on a regular basis . . . . is there a substitute, I guess 4 oz isn’t a lot now that I think about it
Try a handful of cherries blended instead
Fascinating stuff! I sleep pretty well, especially cuddled up with my giant pregnancy pillow. Maybe my adrenals are doing okay?
All such interesting posts!! I am coming back later to read again!!! Thank you for all of this!
Sleep remedy – no stress, be in Hawaii – not money problems.. 🙂
Looks great! I’m enjoying this series! I drink Tart Cherry every night before bed and sometimes drink Valerian Tea. I also take Holly Basil and Magnesium L-Threonate- both help relax the nervous system. I’ll have to try the Valerian drops!
My hubby really needs this. He’s been drained tired lately. I’ll need to try this. Thank you for all of the information!
I have NOT been sleeping well lately… waking up in the middle of the night a lot and not sleeping enough on the weekends. I can feel it starting to take a toll on me, at least physically. I haven’t tried anything, but I used to take melatonin – maybe I should start again.
Love these informative posts my friend!
Thanks for sharing! I always have trouble falling asleep!
Oh wow what great info!!
I sleep so well since I am a baby – such a blessing.
But I love the advice about the salt – need to try that!!
Sleep is not a problem for me…it’s my stinking alarm that wakes me up too early every morning! I will need to try your cherry drink. It sounds delicious and I do need help relaxing at night.
great post. i love me some tart cherry juice, so i can’t wait to try this shake!
I love you bro, but I cannot imagine drinking all the salt. LOL!
I actually sleep very well. I used to have insomnia, but I think I started wearing myself out so much I barely even move during the night. I’m lucky I wake up to pee. 😉
I kinda want to drink your sleep solution right now because it sounds tasty, but unfortunately there’s a whole day to get through first! 🙂 What are your thoughts on using casein rather than whey? (I’m thinking because it’s a slower-release/slower-digesting protein it could be more effective?) I’m totally investigating the adrenal support supplement – thank you so much for that recommendation! I hope the Kiwi is feeling better soon. It sounds like he’s got an absolute rockstar sherpa wife to look after him! 🙂
Yes! I think casein would be even better. If you can handle casein that is.
Sleep is such a big issue right now! I’m shocked at just how many people are willing to do just about anything to get a decent nights rest! Tart cherry juice it is. WHen I’m desperate, I take zzzzz sleep.
yum! I can’t wait to get some cherry juice!
I love your informative posts! This was really interesting. Maybe I need to give Meghan some tart cherry juice at bedtime. My poor girl is having trouble unwinding and falling asleep at night. 🙁
or cherries in general. with a little protein. let me know if it helps!
I actually always add salt to my food because I have orthostatic hypotension and it has helped a LOT! I normally have low blood sugar as well, so salting all my food is important for me. So many people are afraid to use salt!
i think our health care system has things backwards these days, oh geeze! glad you are taking care of yourself though!
I am loving this discussion! I have pink sea salt I use all the time. And cherry juice. With me I suspect hormonal imbalance due to age 🙁 rather than adrenal fatigue.
ahhh I rock the sleep
I just need mo’
which IM SURE MEANS I need me some sdrenal health check in too.
adrenal check, yes, always needed for mamas!
Amazing information thanks Lindsay, especially about the salt! I try to do some yoga and meditation daily to help support my adrenals. Also lots of chamomile tea and even some Valerian root tea before bed if I am feeling the need 🙂
There were a few periods where I was taking valerian before bed every night to help me sleep, but I wish I had thought to make a delicious shake out of it because that stuff doesn’t really taste the best on its own 😆 The salt thing is something that I do regularly (although maybe not that much) and I find it actually gives me more energy sometimes than coffee. Craziness.
how much do you add? i think a range from 1/4 to 1 tsp is perfect, but i know some do more. ha!
Nope, but apparently I need to. Lindsay this sounds freakishly similar to what I have been going through, and sleep (well, lack of) is what killing me right now….and you know how my recent race went. I think I need to get a sleepytime solution as I have been relying on melatonin tablets and benadryl, but they often give me nightmares as my mind is running wild.
Thanks for the information, and for supporting me in thinking I am not crazy
well, you know my story on this one! I have always wanted to try valerian. My biggest issue with all of this is the time it takes and consistency needed to go through all the protocols. Even remembering to take the supplements. I am regimented but I get a lot of interruptions and sometimes forget. Or sadly, I am just to tired to be bothered with mixing another concoction. Jeez, I am like the worst patient ever.
Great post again, my friend. Cherry juice is something that I knew was good before bed for restful sleep- I usually have casein protein before bed with nut butter and it tends to aid a decent slumber!
casein protein works like a charm!
More great info that I’m emailing To my hubs as I type!
let me know if he tries it!
Good stuff Lindsay! I sleep like a baby and almost always wake up refreshed. Maybe my adrenals are good to go?
well that is good. your cortisol is low at night then. Do you have energy when you wake up?
9 times out of 10 yes. How I feel when I wake up is why I love early morning. I often think how great it would be to feel that way all day.
Around 3-5? That’s another story. Serious afternoon slump. I’ve always just accepted that as “everyone has a low point during the day.” Now I’m thinking maybe not.