Tips for Better Sleep

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We all know that sleep is important.  When you don’t get enough sleep, you may feel tired, have slower thinking with memory issues and need more coffee to get through the day.  Many people struggle with sleep issues on a regular basis ranging from not able to get to sleep, restless sleep to waking in the middle of the night.  These sleep patterns can be really hard on the body.  One third of Americans say they do not get enough sleep, and frequently people are getting less than 6 hours per night and waking tired. 

You may ask why getting enough sleep is necessary.  It is clear that there is a connection between chronic diseases and sleep health.  This includes, type 2 diabetes, obesity, dementia, hypertension, anxiety, depression, and more.  These are simple tips to help you go to sleep, stay asleep and have restful sleep.

Getting ready for Sleep :

-regular exercise can help you be ready for sleep, aim for movement 20 min every day

-Avoid food 2-3 hours before going to bed

-avoid alcohol after dinner/before bed


Relax and set the stage for sleep

-Relaxation before bed is ideal, try taking a bath with a few cups of Epsom salt and lavender essential oil

-Avoid all screens 60 minutes before you go to bed.  Blue light


It’s all about the rhythm

-Try to go to bed and get up at the same time every day, even on the weekends.


Now for some ZZZs

-Keep your bedroom temperature on the cooler side. For women 40+, this can be as low as 62 degrees.

-Keep your bedroom as dark as possible using blackout curtains if necessary.

-The bed should be reserved for sleep and sex.


Quieting the Mind

-If you have racing thoughts, try journaling or making a list.

-If you cant sleep, try getting up and doing something

To adjust to a new system in your body, this may take 3-4 weeks.


Other strategies for better sleep

The power of herbs

-lavela capsules: super relaxing one hour before bed

-chamomile, passionflower, California poppy, hops are some of my favorite herbs to use in tea or tincture form to help with sleep.

-tea blends:   sleep and relax tea by Gaia herbs


-melatonin: between 0.5-3 mg, 30-60 min before going to bed

-look into a dawn simulator alarm clock or light therapy box to use upon waking,  Philips Wake-up Light with Sunrise Simulation alarm clock

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Share this with your friends who are struggling with sleep.  Let me know if you have any questions.



Melinda BowerComment