Making Sleep Easy

One of the most common concerns I hear from my clients is that they have trouble sleeping.  It can be trouble falling asleep, staying asleep, or both.  This can then lead to fatigue, brain fog, stress, and weight gain.  

After years of my own insomnia concerns, and the resulting fatigue, I decided it was time to  implement new habits for improving my sleep. Now, I have rejuvenating sleep and wake refreshed, ready to start each day!

Sleeping is the time the body gets to rest and recover. A healthy sleep routine is crucial for vibrant wellness!

If you are ready to feel your best, day and night, incorporate these tips for rejuvenating sleep! Listen to the video or read below.

  1. Resolve misconceptions about healthy sleep
    • It is normal to take 15-30 minutes to fall asleep
    • It is common to wake 2-4 times during the night (restroom, sounds, too hot/cold).  This is fine as long as you are able to fall back to sleep within 10-15 minutes.
    • For adults, it is ideal to get around 7-9 hours of sleep per night. Keep a sleep log to figure out the amount of time where you feel your best.
  1. Keep a Regular Rising Time
    • Stay within 1 hour of the same rising time every day (even your days off from work).  This is crucial for establishing your circadian rhythm and a healthy sleep routine.
    • Plan enjoyable morning activities to encourage you to get up at your regular rising time.
    1. Sleep Hygiene
      • Wind down with relaxing activities: taking a bath, reading a book, meditation
          – Avoid tv, bright lights, or stressful activity
    2. Keep your bedroom cool, dark, and quiet
        – Use earplugs, fans, or soft music (quiet instrumental, nature) to block out noise
    3. Make your bed a cue for sleep
        • – No television, work, phone calls, or stressful activities in the bedroom.
        • – Only get into bed if you are sleepy
        – If you can’t fall asleep within 20-40 minutes, engage in a relaxing activity until you feel sleepy again.

– Focus on rest when you get into bed.  This is not a time to let your mind start racing with thoughts.  If needed, keep a pen and paper by your bed to write down notes that you can address at a future time.

  • Strategic Napping
      -Limit naptime to a maximum of 45 minutes and do not take a nap after 4 pm.

 

    1. Lifestyle
      • Exercise
          – Aim for at least 30 minutes of exercise 5-7 days a week.
    2. Decrease caffeine, nicotine, and alcohol intake, especially in the evening.

 

    1. Reduce sugar and refined carbohydrate intake as these can negatively impact sleep.
        – Evening snacks should be higher in protein or healthy fats such as nuts and seeds.
    2. Ensure you have a good mattress and pillow.  
        – It is recommended that you replace your mattress every 6-8 years.
    3. Reduce EMF exposure (electromagnetic frequencies)
        – Keep cell phones out of the bedroom or turn off the Wi-Fi and Bluetooth components while sleeping.
    4. Manage Stress
        – Stress increases cortisol levels, which have a negative impact on sleep.  Find stress-relieving exercises you can do throughout the day to manage stress (10 deep abdominal breaths, mini-meditation, quick walk).
    5. Supplements
        – Deficiencies in certain vitamins and minerals can impact sleep quality.

– There are a number of nutritional and herbal supplements that can support sleep.  Speak with your doctor about potential nutrient deficiencies and supplements that you can safely incorporate into your routine if appropriate.

If you are in search of more restful and rejuvenating sleep, enter your name and email address below to access your FREE Dreamy Sleep Preparation Checklist!

In vibrant wellness,
Doctor Sara