Setting the Stage for Sweet Dreams

Restorative sleep is essential for optimal health and the prevention of disease. Lack of quality sleep can lead to a multitude of chronic health conditions, which are becoming increasingly common in the United States. We are headed down a dangerous path of disease if we don’t do something differently.

Setting the stage for sleep is imperative in order to set yourself up for success. This is our chance to renew and recharge our mind and body and we want to do it right. Sleep tends to be the first thing we cut short when life gets busy, and these negative impacts filter into every other aspect of our lives. As a healthcare provider, I recommend a goal of 7-8 hours of sleep each night in order to feel your best during the day.

Here are a few minor changes you can make that will have huge positive impacts.

Number One:

Do not sleep with your phone in your bedroom. We are constantly overworked and overstimulated, and it is necessary to make your bedroom a haven for rest and relaxation. Check your phone at the door and purchase an alarm clock to wake you up in the morning. This will prevent you from being bombarded with notifications and blue light as soon as you start your day.

Number Two:

Avoid eating 2-3 hours before your scheduled bedtime. Of course, this may fluctuate with busy schedules and time commitments, but on a regular basis, this should be your routine. This allows for proper digestion of your food and also gives your body a chance to channel all of its energy toward regenerating on a cellular level, rather than overworking to digest a late-night meal.

Number Three:

Tune into the circadian rhythms of nature. I encourage you to wake up at sunrise to ensure proper levels of melatonin and cortisol secretion. This will help you feel more balanced throughout the day and improve your sleep quality at night, a win-win!

Number Four:

Epsom salt baths to relax the muscles and the mind. I take multiple Epsom salt baths throughout the week to rejuvenate myself. I love to add essential oils and play meditation music or read a good book. This is not only beneficial for the mind but the body as well, especially for those that are athletes and enjoy high-intensity workouts or deep stretching.

Number Five:

Quit the technology as early as possible! Our constant exposure to blue light emitted by our devices disrupts our melatonin production. Even if we get enough hours of sleep, the quality is still reduced. I recommend swapping out your Netflix time for a good novel before bed, something that relaxes you and eases that monkey mind!

I hope you find this helpful on your wellness journey,
Sweet dreams!