Sleep Hygiene
Updated: Sep 10
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
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I, Kendra Renee Pennington, am not a medical professional and my services do not replace medical care for humans, children, or animals. My services do not replace psychiatric care. My services do not diagnose, treat, cure, or prevent any illness in humans, children, or animals. I am not liable for any decisions made by you during or following a service or class concerning yours, your child's, or pet's health or yours/their life in general. Everything discussed during our session is confidential. All communication via text, email, and any social media outlet between us is confidential. Your name and phone number are also confidential. I am not responsible for your health or healing. I cannot guarantee results for you, your child, or your pet. I do not offer refunds on any of my services, classes or sessions paid for in advance for any reason. This agreement is valid for anyone who has purchased any session or class with me previously and as of present. This agreement is also valid for anyone that I have traded services with.
