Here are some SLEEP TIPS on how to help yourself get good rest.
Sleeping and Rest are the most neglected things when it comes to changing one’s life to be healthier.
• Practice regular sleep rhythms—go to bed and wake up at the same time each day
• No TV in the bedroom (try to keep all technology in a different room including phones)
• Create an aesthetic environment in your bedroom that encourages sleep i.e. serene, restful
colors and no clutter
• Create total darkness and quiet—consider using eyeshades and earplugs
• Avoid caffeine or reduce it after noon—it may make sleep restless and worse
• Avoid alcohol—it may aid sleep but makes your sleep interrupted and of poor quality
• Get regular exposure to daylight for at least 20 minutes daily. The light from the sun enters
your eyes and triggers your brain to release specific chemicals and hormones like melatonin
that are vital to healthy sleep, mood, and aging
• Eat no later than two hours before bed—eating a heavy meal prior to bed will lead to a bad
night's sleep and will impede the body's overnight detoxification process
• Write your worries down. During your Power Down Hour, write down what is causing your
anxiety and make plans for what you can do the next day to reduce your worry. It will free up
your mind and energy to move into deep and restful sleep
• Take a hot salt or aromatherapy bath. Raising your body temperature before bed helps to
induce sleep. A hot bath relaxes muscles and reduces physical tension. Add 1/2 - 1 Epsom salt
(Magnesium sulfate) and 1/2 - 1 cup baking soda (sodium bicarbonate) to your bath for a sleep
inducing effect
• Get a massage, stretch, or have good sex before bed
• Warm your tummy with a hot water bottle, which raises your core temperature
• Avoid medication that interferes with sleep. These include sedatives (used to treat insomnia,
but ultimately lead to dependence and disruption of normal sleep rhythms), antihistamines,
stimulants, cold meds, steroids, and headache medication containing caffeine
• Listen to relaxing music, white noise, or ocean sounds to help you sleep
NOTE: If you experience excessive sleepiness, fatigue, snoring, and have been seen to
stop breathing in the middle of the night by your spouse or partner, then consider getting
tested for a sleep disorder such as sleep apnea
Credit this post to the Health Coach Institute