Sweet Slumber
Every year I seem to love sleep just a little bit more. I relish in the feeling of a good night's sleep and take these hours seriously- this is the time our bodies require to repair, heal, and rest. When we sleep, our brains are working to encode memories and sift through tons of information collected throughout our day. We can actually learn more effectively and improve our memory through quality sleep.
Lack of quality sleep raises cortisol, the hormone signaling stress. When we skip on sleep, it causes our bodies to work overtime to search for energy. The hormone grehlin will rise, leading to food cravings as a search for energy that was not restored during sleep.
Back in our cave-person days, it was more obvious when the time came to sleep. When it got dark, there wasn't much left to do but hit the hay (or rock?). Their bodies were completely in-tune with the rhythms of nature. But now we have so many distractions vying for our attention- Netflix, iPhones, to-do lists, social engagements- that our signals that tell us it's time for sleep are easily ignored.
Biologically, our bodies start chemically preparing for sleep near 10pm, and we may feel our first surge of sleepiness around this time as well. But if we wait, we experience a spike of energy, or a second wind, around 11 or 12. For an optimal 6-8 hours of sleep per night, going to be around 10pm is a best practice!
Have trouble falling asleep? Does your mind race? Can't sit still? Try some of the tips below to ensure a deep, restful night of sleep, every night.
CREATE A ROUTINE go to bed and wake up at the same time each day. Our bodies love routine!
RAISE CORE TEMPERATURE Raising our core temperature triggers the brain chemistry needed for sleep. Try taking a warm bath with Epsom salts and essential oils (lavender is especially calming) or use a hot water bottle in bed to warm your midsection.
LAVENDER I drizzle a few drops of lavender and sometimes eucalyptus essential oil directly onto my sheets, or use a diffuser before bed. This creates a relaxing, spa-like environment for sleep.
MAGNESIUM AND CALCIUM supplements that can be taken before bed for relaxation.
LIMITS No eating or exercising two hours before bed- both cause a spike in energy, and eating close to bed time hinders the body's detoxifying mechanisms.
TECHNOLOGY Turn off phone, tablet or computer 30 minutes before sleep. The blue light can disrupt our circadian rhythms. Try implementing a "power-down" ritual to turn off technology and mark the time for self-care and mindfulness before sleep.
DARKNESS Try an eye mask or blackout curtains- optimal sleep happens in total darkness.
ZEN OUT Progressive muscle relaxation exercises or guided meditation can prepare mind and body for sleep.
CAFFEINE avoid consuming caffeine after 12pm for best sleep quality.
CREATE A SANCTUARY Make your bedroom an optimal sleep and relaxation environment. Use light colors for decorating, keep the temperature cooler at night or use a fan, eliminate clutter and distractions, and keep the TV out of the bedroom.
DAYLIGHT Aim for 20 minutes of exposure to sunlight daily to regulate circadian rhythms.
WORRIES Got a lot on your mind? Write it down! If you are worrying about something in your life, schedule a time for the next day designated to worrying, and then LET IT GO as you relax into sleep!