Did you know that poor sleep habits can contribute to many hormone imbalances and actually age you prematurely? Not to mention several poor night's sleep will just put you in a funk and leaving you feeling foggy in the mind and body.
Well don't worry because I am about to give you some tips on sleeping that just might help alleviate and solve any sleep issues you may be dealing with currently..
- Take a warm bath or shower before bed time. Add some Epsom Salt for extra calming benefit. Had a strenuous workout that day? The Epsom Salt will help alleviate sore muscles too. I like Dr. Teal's Epsom Salt. This one has the foam and salt as well, in lavender for extra benefit.
- Stretch or yoga. Do a few stretches or yoga poses to get you relaxed and ready to lay down in bed.
- Meditation. This is one of my favorites. I simply listen to some music designed for sleep and I am sound asleep in no time. My favorites? They are both on YouTube: I enjoy Mettaverse and Jason Stephenson. Jason is also on Spotify. This music has the perfect Mghz to put your brain in the perfect state for deep, relaxing sleep.
- Use essential oil. Lavender essential oil is excellent for helping you relax and unwind into bed. You can use it as a rub and diffuse it in your bedroom. I keep it by my bed in case I wake up and have trouble falling back to sleep. I get my essential oils at Revive, they are excellently priced. You can thank me later.
- Turn off cell phones. Put your phone on airplane mode. This will keep your phone from disturbing you in your sleep, including the waves that interfere with brain activity. Can't turn your phone on airplane mode due to the fact that someone may need to contact you in the night? Place your phone far away from you where you can still hear the ring but not the disturbance. You'll also be less likely to look at it during the night. (See insomnia tips below.)
- Supplements are not required but I recommend a Melatonin gummie like this one. Gummies get into your system quicker and will help you fall sound asleep in no time without groggy side affects.Be sure to consult with your doctor before taking any supplements if you are on medication.
- Make your bed super comfy. My bed has a big, comfy comforter and tons of pillows. I also have a blanket that I like to hold onto. I call it my cuddle blanket. Hey, it works for me! Don't knock it til you try it!
- Allow yourself time to unwind. This means no phone time at least 30 minutes before bedtime. This will keep you from checking emails, reading horrific news stories, and looking at social media, especially Facebook which can be likely to trigger an emotional response that will keep you awake.
Insomnia tips: Do you find yourself waking up in the middle of the night and having trouble getting back to sleep?
Rule Number 1:
Stay off social media. This relates to rule number 8. You see there could be emails that upset you, Facebook posts, and news stories that trigger an emotional response that will keep you awake. If you are following rule number 5 above you will be very unlikely to grab your phone first thing. Trust me it can wait!!!
Have a mantra ready
when you awaken and have trouble getting back to sleep. I like to tell myself, "Everything is exactly as it should be right now." And I also picture my guardian angel protecting me and laying with me, especially when I feel troubled. It helps to knock me out and makes my dreams so much better too!! I do this when, and if, I have trouble falling to sleep.
And remember tip #4? Lavender essential oil? Have it by your bed so you can rub it in your palms and take a big whiff of it to help you relax.
Okay, so that is it for my sleep tips for today. Try some, or all. of my tips. Let me know how they work for you. Just hit reply. I love hearing from y'all!
My next email will be all about a morning routine and how to make the best of a start to your day. Getting up on the right side of the bed, so to speak, can make or break you!
Have a healthy day!! Or should I say Sweet Dreams and Sleep Tight tonight!
Your Certified Fitness Trainer since 2002,
P.S. I love hearing from my subscribers! I answer personally, not some staff member. Let me know what your struggles are when it comes to getting a good night's sleep.
P.S.S. My next email is going to be about morning routines. Do you have one? Or could yours use improving? Be on the lookout for this coming soon!