Proper sleep hygiene promotes a good night’s sleep. Join me to find out how you can improve your night’s sleep.
I have always fallen asleep quickly and slept really well until that is, I got older. That is when I found quality sleep more difficult to achieve. And, when more stress is added to my plate I can be up and down with my sleep cycle.
This creates havoc with hormone cycles and keeps you in a day dream state during the daytime.
Once I was able to put a sleep routine into place to crate a rhythm for quality sleep to occur, I found myself sleeping like a baby as the saying goes.
Quickly falling asleep, staying asleep and waking feeling refreshed and ready to tackle what the day has in store for me, keeps me feeling my best.
Follow these steps and get the edge you need to receive the restorative sleep your body longs for.
WHY IS SLEEP HYGIENE IMPORTANT?
When sleep deprivation is commonplace and eating lots of carbohydrates has replaced nutrient dense food, it is easy to see how your hormones can be out of whack. Or, why your body is unable to rid itself of toxic build up, which, incidentally occurs when sleeping in complete darkness.
Lack of sleep keeps you craving carbs
Excess carbs cause obesity, depression, and type II diabetes
When sleep is deprived and increased carbs are consumed, serotonin level remains high because it isn’t able to turn into melatonin. This eventually creates depression and heart disease.
Your body was designed to go through the cycle of hibernation and famine. However, with sleep low and carb consumption high the stage is set for high blood pressure and high cholesterol levels to appear.
WHAT IS THE ANSWER
With the proper amount of sleep, carb cravings diminish because melatonin levels rise. And, sleeping in complete darkness for eight to nine hours per night allows the body to go through its necessary hormone cycles. Add in the elimination of electronics and television and no eating for at least two hours before bed and finally the body is able to restore health.
WHERE TO BEGIN
There are a couple of first steps that must be taken in order for you to experience a peaceful and restful nights sleep. They are very important steps that you might not agree with however, none-the-less must be achieved.
Stop using all electronics including cell phones and television 2 hours before bed.
Stop eating including snacking for at least 2 hours before bed. I personally eat nothing after dinner otherwise, during sleep, the body is overtaxed with digestion instead of rebalancing and restoring health.
Sleep in total darkness with no lights of any kind illuminating.
Keep cell phone in another room such as the bathroom and in airplane mode or turned off completely.
A SLEEP ROUTINE TO RESTORE SLEEP
Create a sacred Zen like space where you can practice your sleep routine each evening before bed. Tweak the until you’ve personalized it. Indulge in yourself and your health.
STEPS TO A BETTER NIGHTS SLEEP
Take a warm/hot bath. Practice melting all thoughts, leaving you with nothingness. This nothingness will give you clarity and inner peace. This is a great strength.
Add milk to your bath to leave your skin incredibly soft and supple. (optional)
Moisten a washcloth and add a few drops of essential oils to the wet cloth. Inhale the soothing vapors. Lavender, Ylang ylang or Vetiver are the essential oils to use.
Listen to Michael Tyrrell’s wholetones music while soaking/bathing or before going to sleep. It is very relaxing, soothing and calming.
You may choose to add candles to your relaxing bath routine. This too can help quiet your mind when you focus all of your attention on the burning candle, the flame, its shape or size. Dismiss all other thoughts.
Just before going to bed, massage the sleep serum over your abdomen. To make, combine 1 drop lavender and 1 drop Ylang ylang essential oils into 1 teaspoon carrier oil such as almond or avocado oil or fractionated coconut oil.
Plan ahead so that you sleep 8 to 9 hours per night.
Taking time each evening to improve your sleep hygiene is not selfish at all but rather self-love. This practice creates a healthier, resilient, and stronger you, ready to be there for your family and conquer the world.
Lights Out by T.S. Wiley
The Healing Power of Essential Oils by Eric Zielinski, D.C.
Essential Oils Ancient Medicine by Josh Axe, Ty Bollinger and Jordan Rubin
Essential Oils Natural Remedies by Althea Press