Day THIRTEEN: Sleep Optimization

HEALTHY HABITS DAY 13: SLEEP OPTIMIZATION

Yesterday we learned that optimal SLEEP:

Reduces stress & inflammation, boosts your immune system, increases energy, concentration & alertness, improves memory, mood & mental wellbeing, lowers risk of heart disease and chronic illnesses and helps maintain weight. 

So how do we get great sleep, CONSISTENTLY?

Here are a few tips & strategies, healthy sleep habits to cultivate to ensure more restful, rejuvenating sleep:

➢ Avoid a full stomach. Don’t eat for at least 2-3 hours before going to bed. Watch out for stimulants. Avoid caffeine, chocolate, nicotine, and alcohol in the late afternoon/ evening. Although alcohol initially makes you feel sleepy, it actually interrupts sleep.

➢ Maintain a regular sleep schedule. Go to bed around the same time each night and wake up at the same time each day, including weekends. This supports our body's internal clock and circadian rhythm, bringing cortisol and melatonin release back into balance. 

➢ Create a soothing nighttime routine. A warm bath, yoga and/or meditation, soothing music (or binaural beats), and reading a book can all help you relax. When we consistently incorporate relaxing nightly rituals, our body's parasympathetic nervous system begins to anticipate this habit, moving into a calming state of being quicker. 

➢ Limit technology at least ONE hour before bedtime. Phones, TV, tablets, and laptops ALL emit light that stimulates the brain and inhibits melatonin release which can make it more difficult to fall asleep. Incorporating the bedtime routine is a great way to make use of technology-free time.

➢ Pay attention to your environment. Your bedroom should be a comfortable, safe space. Adjust the temperature so your room isn’t too hot or too cold. Keep your room as dark as possible while sleeping. Soothing nature sounds, soft music, white noise makers, or even a fan can induce a peaceful mood and promote restful sleep.

➢ Exercise. Regular movement is beneficial for reducing stress & anxiety and helps support good quality sleep. Higher intensity exercise is best done in the morning or afternoon is optimal as vigorous exercise late in the evening may energize and keep you awake. Walking and yoga can be lovely in the evening. 

➢ Process thoughts & emotions. Allow yourself enough time to process thoughts and feelings from the day. Think of 5 things that you are grateful for. A lighter heart can rest more soundly. This is also a perfect time to incorporate breathwork & meditation to help us get into a more coherent state. 

➢ FREQUENCIES. There are many supportive sleep frequencies.

The obvious 4 sleep programs + Job: Fatigue & exhaustion (especially if experiencing adrenal fatigue). 

Mental Balance, Deep Cycle & Soul Cycle help with mental and emotional well-being. 

Bioenergetic Vitalization Pineal Gland & Third Eye chakra bioenergetically activate the pineal gland (where melatonin is produced)

Bioenergetic Defense: General Protection, Sleeping, Subtle, Cell support your auric field.