Let’s talk about how we could optimize sleep!
In order to get amazing, restful, deep sleep, you need to prepare for success by creating an environment that is conducive to the best sleep of your life. We can’t all get away to Hawaii…
So keep your room for sleep only… okay, and maybe husband wife playtime…well that depends how good your husband is, in all aspects…but we have to leave our office out of the bedroom…I know it is hard, I am trying my hardest to do the same.
25 Hacks to Create A Restful Sanctuary. – Tweet this!
The bedroom is not an extension of your office.
Keep the night room temperature to about 68 degrees Fahrenheit.
Hang blackout curtains on the windows.
Clear the clutter.
Limit noise.
Changing your mattress pad can regulate your body temperature.
NO PERSONAL ELECTRONICS – NO TV
Socks can help to keep your extremities warm.
Adding a household plant to your room can improve the air quality and inhibit electromagnetic fields (EMFs).
Keep your bedroom for sleep and loving only. – Tweet this!
Remember, sleep routine matters.
In order to do that, go to bed the same time (or around thirty minutes within the x-time (yes, even on the weekends); this can deviate by about an hour. If you are short on sleep one day, get back on schedule immediately, instead of sleeping in or taking a long nap.
- Going to sleep around 9:00 to 11:30 pm would help to promote the best hormonal environment for sleep, fat burning, and regeneration.
- Start to wind down about two hours before bedtime by taking time to relax, using either meditation or other stress relieving strategies.
- Take a warm bath with Epsom salt and lavender oil. I love my essential oils!
- Remember, stress and worry also lead to problems, so set aside time to write down your worries- then forget about them.
- Turn off electronics at least ninety minutes before bedtime, as this will allow your melatonin and cortisol levels to normalize; minimize blue lights from electronics and use amber lights or glasses to filter the blue light.
- A flux program can be used for your computer, which will change the color of the computer’s light from blue to orange as the sun sets; the same is true for other electronic screens.
- Flip switches to turn off your Wi-Fi.
- If you need to have your phone in the bedroom, place your phone six feet away on airplane mode, and turn off notifications to limit EFMs.
- Try using earthling sheets, which stimulate a similar reaction as if you were in direct contact with the ground and allows you to receive energy that helps you sleep.
- Try not to eat for about ninety minutes before sleeping; if you have to eat, it should be high in fat and low in carbohydrates, to limit the insulin spike.
- If you can’t fall asleep after forty-five minutes, get up and try again in one hour— don’t just lie there.
So these are simple tips on how to optimize your health and wellness by simply focusing on how you sleep. You got this!!!
Go create you restful sanctuary right in your own home…healing straight from your bedroom!
RELATED ARTICLE: Assess to Optimize Sleep!
Taking Your Life Back,
Madiha Saeed, MD ABIHM
Holistic Mom, MD
PS: Get your FREE copy of Healing Bundle.
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