03/31/2020
Need help falling asleep? Staying asleep? Read our SLEEP PRIMER for some great ideas to get enough ZZZZZZZs!
A good nights sleep is just as important as breathing clean air, drinking water and eating nutritious food. Without enough sleep, our body and mind won't function properly. Unfortunately, sleep deprivation is a vey serious condition in todays' stress-out world. Here are some proven tips to help you get your best sleep ever!
For those that can't focus on sleep because they are thinking about what they have to do the next day, take the time to write "to do" lists in order calm your mind about tomorrows' schedule.
Create a sleep-inducing bedtime routine. This can include listening to relaxing music, reading a book, taking a bath, meditation, deep breathing exercises, nighttime yoga poses or visualization. There are loads of apps that you can download to help you!
Increase bright light exposure during the day. During winter, artificial bright light devices or a bulb can be used. Exposure to light maintains your body's internal clock, improves energy and helps the quality and duration of sleep.
Reduce or eliminate blue light exposure at night. Electronics devices, such as computers, cell phones, iPads and TVs emit blue light. This type of light exposure at night can trick your brain into thinking its still daytime, can reduce melatonin and can effect your hormones. Some glasses and apps can reduce exposure, but unplugging a few hours before bedtime is best.
Limit your caffeine intake in the late afternoon and evening. Caffeine stimulates the nervous system and can stay elevated in your blood for hours. Stick to decaf tea or decaf coffee in the late afternoon and evening.
Reduce unscheduled or long daytime naps. For some, short daily naps improve productivity. But for others, unplanned or long daytime naps can interrupt their internal clock, making nighttime sleep difficult. Listen to your body and make the right choice when it comes to nap time!
Make an effort to go to bed and wake up at about the same time each day. A consistent schedule does a world of good for a good sleep!
Try taking a melatonin supplement, or explore other supplements (like Magnesium) to help you with your sleep. You can also try spritzing lavender essential oil on your sheets and pillow as well as using your diffuser with relaxing essential oil blends.
Go light on the alcohol. Consuming too much alcohol, especially before bed, can really interrupt your sleep.
Create a dreamy sleeping environment. Make sure it's quiet, relaxing, clean and enjoyable. Be sure that your room temperature is not too cold or not too hot. Around 69-70 degrees F is usually good for most.
Invest in a high-quality, comfortable bed. Soft, silky sheets and an amazing pillow will help you drift off to sleep in no time! My personal favorite - bamboo fiber sheets.
Daily exercise is a proven way to improve both your sleep as well as your health. Just avoid exercising at night, which can act as a stimulus.
