Physical activity of any sort is vital to your health. Just make sure you don’t rev up within a few hours of your desired bedtime. It will prevent you from falling asleep more quickly.
Cluttered room=cluttered mind. Your bedroom should be as free from clutter as possible-so the mess doesn’t agitate you to get up & fix it. And, make sure your workspace is elsewhere, even if you work in bed on your laptop. At bedtime-remove everything with a blue,red or green light. They disturb your sleep patterns, making it harder to actually feel relaxed & ready for bed.
Speaking of sleep patterns-listen to your body. We have our own rhythms, preferred wake-up & go-to-sleep preferences. Circadian rhythms are not to be trifled with. If you tune in, you will sleep better. Do you wake up automatically before 7AM? Do you nod off near 10PM? Paying attention to your natural inclinations & working with them will make everything about sleeping well easier & more attainable.
Food & drink play a role, as they do in everything concerning our health. Foods with tryptophan help. Think about how you felt after eating too much turkey last Thanksgiving. For a fresh take on warm milk-try gently heating some kefir. Probiotics have been known to enhance relaxation & better sleep, not to mention being good for you digestive health.
By the way-eating too late will almost always cause sleep disturbances-heartburn, vivid dreams, etc..., so try & eat your biggest meal before 7pm. That way you can enjoy your meal, & get a great night's sleep full of pleasant, not agitated dreams.
Create pleasant rituals. They re-pave the pathways in your brain & help initiate better habits. Patrick loves the steeping of exotic teas. Jo-Anna loves lighting a diffuser with essential oils. Other ideas? A warm bath with scented Epsom salts, & keeping a bedtime journal are both favorites. Relax in your bath, & pen your thoughts for the day. All of these rituals signal your brain that you are closing up shop for the day. If you stay with the ritual, sleep will come more easily.
Deciding to try sleep aids? We’ve checked out supplements, & although many are listed as “natural”, be careful to read labels & check on your own personal chemistry. For example-hyperactive people should be wary of melatonin. It can create a bleak mood swing that lasts a day or two.
Something without side effects? Try an eye mask, ear plugs & a gravity blanket.
It really does create your own quiet cocoon, making falling asleep easier.
And keeping your bedroom cool, dark & quiet is a proven way to aid you in relaxing & falling asleep more quickly. You can also try a white noise machine, if ear plugs aren't your thing.
Don't forget, your sleep success is as unique as you are. Take the time to experiment & find out what works best for you. Restorative sleep is essential to your body, to boost immunity & fight free radicals, reinforce T & B-cells, & other bodily necessities.
For your mind it provides time to sort, sift, reorganize & prioritize your thoughts & to-do lists. That’s where we got the ever-true expression "sleep on it”.
And for your soul, concepts like forgiveness, gratitude, & authentic wishes all seem easier to grasp when you're well rested! Some need only 4-5 hours. Some 8 or more.
Finding out who you are will keep you healthy & send you sweet dreams!
Best, Patrick & Jo-Anna
TakeAway Tip-The vast majority of research, including a recent Mayo Clinic study, confirms that sleeping with your pets is better for you.
So no need to put your precious pooch or kitty out of your bedroom.
Snuggle up & you'll both sleep better!