So, you are looking for ways to get better sleep? You have come to the right place. We are here to share tips for you to wake up rejuvenated and ready to start the day with a jolt of energy you have not had in a long time. One of the simplest things everyone can do is make sure that their bedroom is comfortable and primarily used for sleeping, having sex, journaling, and maybe reading a book; anything else may be too heavy on the mind, including watching television. When the bedroom usage is for anything other than sleep or the other things noted, the subconscious mind and body no longer understand how to relax or wind down. The body dissociates from the actual environment, becomes restless, and one can no longer obtain the goodnight's sleep that is necessary to operate at their best.
When thinking about your sleep environment, focus on making it as comfortable as possible. Remove anything out of the space that will cause sleep interruption or an inability to drift off and fall asleep quickly like an infant. The body has a natural clock of which when operating correctly everyone can wake up with out an alarm clock every day. You can back to that point. Give these tips a try.
1. Go to sleep no later than 10pm
a. Keeping a consistent schedule every night of the week including weekends is optimal. However, today being steady with your sleep pattern at 4 to 5 days a week is better than not being at all.
2. Turn off the lights
a. Darken the room 30 minutes to an hour before going to sleep.
b. Excess light exposure at night can throw off your circadian rhythm.
3. No caffeine 8 hours before bedtime
a. Caffeine is meant to keep you awake, not put you to sleep.
4. Avoid exercising within two to three hours of going to bed
a. Exercise is meant to provide you energy, but not too close to bedtime.
5. Avoid eating & drinking within 3 hours of going to bed
a. Eating can have you pack on unwanted pounds too close to bedtime.
b. Drinking can have you getting up in the middle of the night. For both your heart and sanity avoid this. If need be keep a bottle of water near you while you are sleeping just in case you get thirsty or get a cramp. It is also good to have some water first thing in the water to eliminate the toxins that have been circulating throughout the night that are ready to be released. Water helps circulate everything around and out of the body at the right time. It awakens the system add lemon to it and it helps to rev it up more powerfully.
6. Consider using a sleep mask
a. The mask helps to block out all light, like the ambient lighting from technology.
7. Make sure your room is cool
a. 60 to 67 degrees Fahrenheit (15.6 to 19.4 degrees Celsius) is ideal.
8. Try to get some sunlight when you can, if not take a D3 supplement
a. Sunlight makes one feel good throughout the day, when one feels good during the day, they sleep better at night.
9. Intake sleep supplements or food with tryptophan to induce sleep.
a. Get it from food or supplements. It has a relaxing effect on the body.
b. Invest in a natural melatonin supplement.
10. Make sure you have a soft pillow and a firm mattress
a. If this does not work for you, find the combination that provides you with the most comfortable sleep that has you waking up refreshed.
11. Sound Machine or Calming Music
a. The sound of tranquil water, water hitting against rocks, or water flowing down a stream may be helpful to hear to get some rest.
b. Play some soothing music that will help you relax and fall asleep.
a. Add a scent like lavender or sleep(serene) to a diffuser to help you get in relaxation mode. Lavender is a calming scent that helps one sleep better. (Avoid candles to prevent fires while you rest)
Your body clock knows when it is time to wake up and when it is time to go to bed, but if somehow it has gone out of whack, following this natural protocol for a week or two or even a month so shall do the trick or help you out some in getting a good night’s sleep. Schedule an appointment with one of our Health & Wellness or Life Coaches if you would like some guidance in this area. Visit our online store to order some of the suggested products.