Sleep Hygiene

Restful, good sleep is essential for our whole-body functioning. Without proper sleep, the body can start to suffer from dis-ease (disease), and become imbalanced. When the body becomes imbalanced it can cause issues such as depression, anxiety, hormone imbalances ( yes, this effects both men and women), and really just a host of other unwelcome issues.

I also think it is important to note that I do not do all of these things on the list. However, knowing what our body needs, and being able to match it as close as we can for our unique situations is imperative for whole-body wellness.

• Turn down lights/dimmers/twinkle lights/candles about 1 hour or more before bed

• Weighted blanket/eye pillow

• Breathing practices

• Meditation

• Take a relaxing bath before bed/soak your feet or hands if you don’t like baths

• Use calming essential oils such as lavender etc. (synthetic/fragrance free)

• Stretch/relaxing yoga poses before bed

• Be consistent. Go to bed at the same time each night and get up at the same time each morning, including on the weekends

• Make sure your bedroom is quiet or with fan sounds/ambient sounds, dark, relaxing, and at a comfortable temperature ( 70 degrees or below)

• Remove electronic devices, such as TVs, computers, and smartphones, from the bedroom if possible

• Avoid large meals, caffeine, and alcohol about 4 hours or so before bedtime

• Avoid large amounts of fluid about an hour or so before bedtime

• Get some exercise. Being physically active during the day can help you fall asleep more easily at night

• Have a healthy diet

• Turn off all screens 30 minutes or more before bed/Use blue light blocking glasses if using screens

• Turn phone on airplane or sleep mode so it does not go off while you are sleeping

• Do not wear a smart device while you sleep, this interferes with your electromagnetic field 

• It is good to keep your phone in another room when you are sleeping if you can 

• Set a bedtime that is early enough for you to get at least 6-8 hours of sleep

• Make an effort not to go to bed unless you are sleepy

• If you don’t fall asleep after 20 minutes, get out of bed, have a cup of herbal tea, read a book, avoid screens if possible, use dim lighting, try out yoga nidra (free videos online)

• To build a link in your mind between sleep and being in bed, it’s best to only use your bed only for sleep with sex being the one exception

• Do not smoke

• Get plenty of sunlight

• Your sleeping surface is critical to comfort and pain-free sleep, so choose your mattress and pillow wisely

Self-Care Books

• 47 Simple Wellness Tips for the Body, Mind, and Soul- Kendra Pennington