ONE STEP AT A TIME- HEALTHY HABITS SERIES, TIP #4 Create healthy sleep habits

May 19, 2018 Blog

Tip # 4 in the “One Step At A Time” series is… all about SLEEP! Sleep is one of our favorite healing modalities, nothing can replace it and it’s nature’s way of healing and repairing our minds, bodies, and spirits. If you’re feeling out of balance one of the first questions we encourage you to ask yourself is “how am I sleeping?” If the answer is not great and that’s more often the norm for you than not, then this post is for you!

  • Create a soothing bedtime routine: about 30-45 minutes before you go to bed, enjoy a nice, soothing, bedtime routine.
  • Here are some ideas if you don’t have a routine or feel like mixing it up… Turn off all blue light devices, tv, computers, phones, or use blue light glasses at least 45 minutes before bed. Blue light simulates the brain and will WAKE YOU UP.
  • Use a diffuser or light candles with soothing scents like lavender, drink magnesium, add a bath or nice hot shower into the mix, dry brush your skin before getting in the shower, use Epsom salts in the bath or even to scrub off in the shower. This is a great energy clearing tool and when used in the bath, it promotes deep muscle relaxation. A self-massage, rubbing essential oils into your feet before bed, and use guided meditation in the insight timer app. We recommend yoga Nidra.
  • Make sure you aren’t missing your sleep windows, if you feel tired around 10 pm but don’t usually go to bed until 11 and then have trouble sleeping, you have likely missed your sleep window. This is the period of time when your body is naturally producing melatonin, if you miss your window, you’re likely looking at another 3 hours of awake time. To adjust accordingly, aim to be in bed about 15 minutes before when you usually get sleepy.


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