Sleep is a top priority for ageless wellness health. You must sleep well to start fresh.
And yet there may be some days that you wake up blaaahhhhh in the morning.
Heavy, thick, headachy? Sound familiar or too often?
What’s up with all of this?
It’s a blessing and wonder when we wake up and feel refreshed, complete, and ready to start the day’s events.
Sleeping is a behavior
That is, a system of activities and conditioning which can be created and altered through interaction within our surroundings.
It’s now called sleep hygiene. Defined as the recommended behavioural and environmental practice that is intended to promote better quality sleep.
And there is a very important connection between health, happiness and a good night’s sleep.
I have always lobbied for sleep. Never believed the silly sayings when people declare – that they will sleep when they die.
Sleep provides a list of restorative powers and allows you to function at your best. The healing that occurs during sleep affects your hormones, inflammation, stress, and immune system.
Your nervous system relies on sleep for its brain health, resulting in mood, energy levels, and cognitive fitness.
You need to have high quality sleep, in order to grow and maintain your stem cells.
Your daytime habits will affect your sleeping quality at night. But how can this be?
It’s true, and let’s go over these five tips to keep an eye on – in order to get your quality of sleep at night.
Avoid or limit caffeine. Many people are sensitive to its effects. Stop your caffeine intake by 2pm.
Refrain from or limit alcohol. Alcohol also can cause more trips to the bathroom in the middle of the night.
Have a regular schedule for meals, exercise, and other activities. This is often helpful in setting your body’s circadian rhythm.
Treat medical problems that may interfere with sleep, such as chronic pain or anxiety.
Over and over, we hear conflicting reports regarding the amount of sleep that each person requires.
The fact is that the amount of sleep varies from person to person and under different conditions in one’s life.
For me, eight to nine hours of sleep each night is great. It works and I love it. All of it – with the positive consequences on my muscles, nerves, beautification, spirit, and relaxation. All appreciated.
Important fact to highlight here is that many people suffer from sleep debt. According to the CDC, 1 in 3 adults (American) don’t get enough sleep.
And it shows. It shows on their temperament – it shows on their face – it shows on their body language.
Insufficient sleep triggers cortisol, your stress hormone and then leads to a slippery slope of distress – even brain fog.
Start the Sleep Party
The harmony begins before bedtime. What is most important is to create slumber rituals.
Do this by giving yourself the signals that it is time to slow down and rest.
Establish your sleep cycle into a regular rhythm and you will feel better overall.
If you are not relaxed, it may be difficult falling asleep and staying asleep. So, get into the habit of unwinding and calming down before you hit the bed.
This will help balance your mind and body – even after you fall asleep.
A personal tip of mine is to carefully shake a few drops of aromatherapy oil on to the top of your hand. Now you can simply lift your hand to your face for a sniff. Delightful.
Eye pillows not only block the light but also can be filled with herbs having relaxing lovely aromatherapy fragrances like lavender.
Apps that give you ways to fall asleep. My favorite app is Calm. It was named the 2017 iPhone app of the year by Apple itself, promises to help users sleep better, boost confidence and reduce stress and anxiety.
Dr Breus is definitely one of the top sleep docs. Get onto his website – he has tons of info. I’m following him. Sign up for his Chronotype which is a free survey to find out your sleep type. I highly recommend this – very useful and interesting.
Harvard Education has many video clips, articles, and super experts. Plus for the geeky folks – they have a section on the science of sleep.
Six Steps to Sound Sleep
- Go to bed, and wake up, at the same times each day, even on the weekends. This will help regulate your body’s inner clock. Hey – no cheating on your off days 😅
- Turn off all electronics – TV, computer, phones, a minimum of 30 minutes before bedtime. Shift into quiet activities that will wind the mind down. Put on some soothing music. Light some incense, a scented candle, take a hot shower, or a warm aromatherapy bath. Dim the lights in your home – especially your bedroom.
- Keep your bedroom dark, quiet, and well ventilated. Remove the clock from view. No TVs in the bedroom.
- Avoid heavy meals late in the evening. Otherwise, your body is focused on digestion rather than resting. The best plan will be to eat lighter in the evening with your last meal several hours before bed. Eliminate nicotine, coffee, and alcohol directly before bedtime.
- Once in bed, breathe easily and deeply. Not forced. Relax your muscles throughout your body. If you feel a body part is particularly tense, move your awareness to that zone and breathe gently into the tension in order to relax that area. Breathe and relax.
- Now, it’s time to think over the positive moments of your day. Include at least three gratitude thoughts for the day. Either quietly or out loud – give thanks and appreciation for the events – no matter small or large. Law of Attraction. Happiness quotient. Thankful.
“The last ten minutes of your day are extremely important…visually and mentally. Just as important are the first ten minutes upon awakening.”
All of these suggestions will encourage your relaxation and deepen the quality of your sleep.
Find out what rituals are best suited to you and follow them. Experiment. Add your best practices.
With a good night’s sleep, you will be more alert, fresh, and focused the next day and reap the health benefits overall.
And beauty benefits.
Equally important for both men and women.
Good night and sleep well!
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