Exercise -exercise during the day (it helps calm mental chatter and is beneficial for your body), but NOT within 2 hrs of bedtime Eating – try not to eat heavy meals within 3 hours of bedtime. Studies have shown that eating a small piece of juicy fruit or a glass of milk (L-tryptophan) before bed has aided in the sleep process. Avoid using alcohol, tobacco, caffeine or other drugs as many of them affect your nervous system and thus your sleep Electronics - try not to use computers, cell phones or TVs 2 hours before bed. Keep electronic out of the bedroom. Use a battery operated alarm clock to wake up instead of your cell phone. Turn mobile devices off or to airplane mode. There is an app called f.lux that will turn your screen from blue to red to ease your brain into sleep mode if you must be on the computer before bed. Napping – avoid napping and daytime inactivity. Bedtime - establish a strict bedtime and wake time. Discontinue working well before your established bedtime. Bedtime Routine – begin a bedtime regimen (brushing teeth, stretching, journaling, etc) and perform these rituals nightly. This lets your body/mind recognize it is ‘getting ready for sleep. Sleep Environment
Ventilation – sleep in a well-ventilated room. Always change from your day clothes into something breathable for rest. Remember it is during sleep that your body fixes and repairs, including detoxifying, make sure your skin has space to do this. If you have allergies, an air purifier near the bed might work well for you. If you are too dry in the night a humidifier might do the trick. Keep the temp low in your bed room as it people tend to sleep better in cooler temps and it is better for your healing at night. Bed – your bed is for sleeping (and/or intimacy), avoid doing other activities such as reading, watching TV, lounging, etc. in your bed. Lighting – your bedroom should be as close to pitch black as possible while you sleep. This means covering up even small LED lights. If you can’t sleep – if unable to achieve sleep within 20 minutes, get out of bed and do something calming like, meditation, Yin/Restorative Yoga, Journaling, reading a book, washing dishes, listening to soothing music. You can try warm milk with a tsp of powdered nutmeg, cardamom or fennel.
*This information is not intended as a substitute for the advice provided by your physician or other healthcare professional.
*You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment.
*Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem.
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