7 ESSENTIAL TIPS FOR DEEP, "BLISSED-OUT" SLEEP
Let's engage in some sweet pillow talk about where we spend roughly 1/3 of every day of our lives… DREAMLAND.
I've always wondered why people say "sleep like a baby" when that's pretty much the issue, we already do. Up and down, fussy, unsure if we want to cuddle, eat, or wreak havoc on the world around us. Even babies need to learn to fall asleep and sleep well.
I would much rather someone help me to "sleep like a {insert pet}" If I wasn't sane I would think my dogs worked for a living. Do you see this?
Okay so we all want good sleep but what’s SOOOOO important about getting good sleep?
Clearly it's vital for good health. Sleep deprivation can lead to a multitude of health issues:
● It escalates the hunger hormone called ghrelin, which increases food cravings
● It escalates the stress hormone called cortisol, which can cause weight gain, diabetes, heart attacks, high blood pressure, depression, osteoporosis and depressed immunity
● It causes elevated blood pressure in people with hypertension, which can lead to cardiovascular disease and stroke
It's pretty safe to say that learning how to improve your sleep is not some luxury, it’s a necessity!
So How Do You Get Better Sleep?
Follow these 7 tips and rest assured (pun intended)
that you will feel more rejuvenated and energized than you even knew was possible:
1. Try "Evening Pages"
Take a page from Julia Cameron's book. Really, it's called "The Artist's Way". She suggests morning pages- "longhand, stream of consciousness writing, done first thing in the morning. They are about anything and everything that crosses your mind– and they are for your eyes only. Morning Pages provoke, clarify, comfort, cajole, prioritize and synchronize the day at hand."
There is literally no wrong way to do this!!!!!
I personally LOVE it, and depending on my day I actually change it to "Evening Pages". I type out (this way I can ensure they're for my eyes only) my worried thoughts after an intense day so I can free my mind and energy, then drift into a deep and restful sleep.
2. Create an aesthetic environment in your bedroom that encourages sleep
Total quiet and darkness
Serene colors
No Clutter
Play relaxing music like nature sounds or white noise
3. Avoid caffeine & alcohol
Reduce your intake after noon as it affects your sleep dramatically.
*BTW the noon goal is more so regarding the caffeine than the liquor. Starting the wine binge before noon might be frowned upon.
4. Enjoy some fun in the sun
Get regular exposure to daylight for at least 20 minutes a day. Sunlight triggers your brain to release melatonin, which is vital for healthy sleep.
5. Eat no later than two hours before you go to bed
Eating a heavy meal before bedtime will impede your body’s natural overnight detoxification process.
6. Practice regular sleep rhythms:
Go to bed and wake up around the same time each day.
7. Take a hot salt or aromatherapy bath
Did you know that raising your body temperature before bed helps to induce sleep, relax muscles, and reduce physical AND psychic tensions?
We recommend adding 1/2 - 1 cup Epsom salt (magnesium sulfate) and 1/2 - 1 cup baking soda (sodium bicarbonate) to your bath for an alkaline-balancing, sleep inducing effect
NOTE: If you experience excessive daytime 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.
Do you need more?
In our health coaching practice, we (Karissa & Shataun) help our clients implement these 7 tips and MORE so they can make the most of their sleep—and their health.
Click here now to schedule a time to talk with us today if you need the support and accountability to help you follow through like never before!
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