15 Ways to a Blissful Bedtime
To wake up feeling energized and refreshed--ready for the world--you need solid sleep.
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Aim for consistent shut down and wake times to promote a regular sleep cycle.
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Get the National Sleep Foundation\'s recommended hours of sleep: adults 18-64, seven to nine hours.
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Shut down screens one hour before laying down (I know, it\'s HARD!): credible studies show blue-light levels emitted from electronic devices have a significant effect on sleep quality and patterns.
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Wear a comfortable sleep mask if too much light creeps in your room.
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Use a white noise machine with nature soundscapes if you have trouble tuning out distractions (i.e., vehicles, sirens, snoring!, appliances)
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Stop eating at least two hours before bedtime.
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Easy on the alcohol: drinking alcoholic beverages before bed affects the body\'s ability to get restorative sleep, can aggravate breathing problems and causes extra trips to the bathroom!
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Easy on the caffeine: know your body\'s caffeine cutoff time and stick to it. That extra energy drink or black tea at 3pm just might keep you up until 3am!
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Aromatherapy: use linen sprays or oil warmers with calming essential oils such as lavender, chamomile or rose
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Avoid negative images before bed--the news, horror films, crime shows. That can cause anxiety or nightmares, hence poor quality sleep.
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Invest in your bed: good mattresses, pillows and bed linens create a level of comfort and support that are worth the expense.
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Keep a clutter free bedroom. Less clutter, less chaos in the mind and body. Everything is energy!
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What images make you feel at ease? Use your walls to hang art, family pictures, positive quote decals or vision boards that make you feel relaxed and thankful.
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EXERCISE. Do sweaty activities. Release endorphins with a great workout, yoga class or SEX. You will feel great and sleep better.
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Having extreme bouts of insomnia? Monitor sleep with the help of an app like Pillow for iPhone and schedule an appointment with your primary care physician.
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For more on WHY you need to sleep: https://wp.me/p99lk1-6V
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