If You Are Not Sleeping You are Not Healing.
If you are not sleeping you are not healing, Period.
8 hours of uninterrupted sleep is the goal!
Each person is going to have their individual influences on what is interupting their sleep cycle. Here are quick tips to get you started on discovering what best works for your body.
Making sure you are getting to bed on time! Maintain a sleep schedule. Cortisol and Melatonin do a dance.
Sunlight Exposure when waking to help stimulate natural cortisol response even if it’s a cloudy day.
Sunrise Alarm Clock: wakes you up gently by slowly increasing light
Oura Ring: sleep technology that can help with real time data to optimize sleep routine.
Lookee: sleep device to track blood oxygen levels throughout the night ruling out sleep apnea.
Limit caffeine and be mindful of afternoon consumption.
Create a relaxing ritual before bed. Reading, meditation app (Calm/Headspace), journaling etc.
Completely dark room. Turn off all lights. Use blackout curtains if needed. Use black out dots to cover any small lights.
Blue Light Blocking glasses – red lenses /99% blue light blocking preferred
Wear 1-2 hours before bed to stimulate natural melatonin production
Installing F.Lux on your computer to adjust blue light with time of day – free! Or changing iPhone settings for nighttime feature – look for Night Shift under Display& Brightness under settings.
Ideal temperature between 60-67 degrees.
Magnesium Glycinate for Relaxation: is best taken before bed. We lose Magnesium with stress and given the mineral depletion of most topsoil’s we are losing this mineral among many in our foods. Magnesium Sulfate aka Epsom salt can be used in a bath before bed and this will not only aid in relaxing but will also draw out toxins.
