Learn how to sleep better to improve your health, starting tonight!
Getting enough sleep is one of the most enjoyable things you can do to improve your health and well-being.
As the body’s natural cosmetic, there are countless benefits to getting your “beauty sleep.”
Sleep is therapeutic for the brain. It’s transformative for the body. And, furthermore, it’s essential for optimal health. Sleep also improves:
- Aids weight loss
- Balances hormones
- Supports healing
- Decreases depression and anxiety
- Increases energy
- Reduces signs of aging, and more!
Improve Your Health With Sleep
Have you ever slept so well that your body feels firmer and, magically, you even feel younger? It’s one of those mornings that golden sunlight fills your bedroom. The birds are chirping. And you feel so refreshed and ready to start your day that you throw the sheets off and pop out of bed. Well, you deserve to have more of those mornings.
Knock yourself out with these 10 tips to improve your health with sleep.
1. Soak Up The Sun
Getting enough sunshine every day can help you sleep better. As little as 15 minutes a day of direct sunlight can reset your body’s internal clock. As a result, it can also synchronize your biological rhythms. This is especially beneficial for those suffering from jet lag or time changes.
2. Avoid Stimulants
Stimulants can interfere with a good night’s sleep. To get more restful sleep, avoid coffee, cocktails, cardio, sugary foods, and other stimulants.
To clarify, that means you want to…
- Apply a noon caffeine cut off
- Say buh-bye to booze after dinner
- Skip the evening gym routine
3. Relax & Unwind
Set up for restful sleep. After sunset, focus on activities that help you relax. At least 30 minutes before bedtime, unplug from your electronics. Create a calming evening ritual that helps you unwind from the day. These will help reduce sleep issues, including a busy mind.
For instance, relaxing activities can include:
- Practicing gentle yoga
- Laying with a lavender eye pillow
- Cuddling with your cat or dog
- Coloring in an adult coloring book
- Reading something uplifting or funny
- Taking an epsom salt bath with lavender essential oil
4. Reduce Artificial Light
Unnatural light can have a negative impact on your sleep. In particular, you want to reduce your exposure to artificial and blue light after dark. This type of light tricks the body into thinking it’s daytime. This suppresses the production melatonin, your sleep hormone.
To improve lighting at night…
- Use natural lights such as Himalayan salt lamps and candles
- Install F.lux software on your electronics
- Also, wear glasses that are amber-tinted when viewing electronics
5. Set-up Your Bedroom
Prep your bedroom to promote more restful sleep. Create a relaxing, clean, cool, quiet, comfortable and dark sleep environment.
Relaxing evening examples:
- Wash the sheets
- Set the room to a comfortable temperature
- Turn on a fan or white noise machine to block out external sounds
- Cover windows
- Unplug electronics
6. Go to Bed Earlier
Staying up late discrupts your hormones. Get to bed earlier. No matter how tempting it is to stay up late watching one more TV show or replying to another email, do your best to avoid it. Late nights interfere with sleep quality. They can cause you to wake up throughout the night and leave you feeling groggy in the morning. As a remedy for more restful sleep, start to wind down at sunset. Strive to be in bed by 10:30 PM.
7. Get More Sleep
Going to bed earlier may also help you get more sleep. Make it a habit of going to sleep and waking up at about the same time every day. Try also to get about the same hours of sleep each night. A consistent sleep routine will benefit your body composition and overall health.
8. Stabilize Blood Sugar
Clean up your diet to support healthy glucose levels and balance hormones. Therefore, eat a diet that focuses on high-quality, unprocessed foods.
Mango, banana and dark tart cherries can provide a healthy and sweet-tooth satisfying sleep-promoting snack before bed.
9. Address Underlying Issues
Get the support you need. Contact Cate to find underlying root causes. Pathogens, pre-diabetes diabetes, liver congestion, hormone imbalances, chronic dehydration, and other factors could be contributing to your sleep issues. In addition, symptoms, health history, and labs can all be factored in to determine the best plan for you. PSYCH-K subconscious reprogramming and HeartMath techniques can also be beneficial for getting more restful sleep.
10. Supplement to Sleep Better
Cate can help you determine what supplements will help you get more restful sleep. For instance, valerian, kava kava and passionflower are perfect for stimulating GABA to help you fall asleep. In addition, magnesium calms the nervous system and relaxes muscles. Lastly, curcumin can reduce inflammation to provide natural pain relief.
Healthy Sleep Checklist
- Eat a healthy and satisfying dinner.
- Optional: sleep-promoting snack of cherries, banana or mango.
- Focus on evening activities that reduce stress and calm your mind.
- Create a dark, cool, and clean bedroom.
- Use accent lighting and candles.
- Wear amber or orange-tinted glasses for watching TV.
- Enable F.lux on electronic devices.
- Lastly, turn off electronics at least 30 minutes before bedtime.
Restful Sleep Solutions
- Supplement: Sleep Thru, Sound Sleep, and Sleep & Relax
- Difficulty falling asleep –> Support GABA, try amber-tinted glasses and avoid napping.
- Problems staying asleep –> Increase serotonin naturally with 5-HTP.
- Trouble waking –> Examine supplements and medications. Also, improve hormone balance.
- Mind racing –> Reduce stress. Also, balance melatonin and cortisol.
- Feel wired and tired –> Support melatonin/cortisol balance. Also, address pathogens.
- Get up to urinate –> Avoid drinking 2 hours before bed.
- Wake up between 3-4 am –> Try liver support and a detox program.
- Wake to eat –> Eat banana, mango, or cherries 30 minutes before bed.
- Experience acid reflux –> Raise your pillow a couple of inches.
- Night sweats –> Focus on balancing hormones.
- High pain level –> Consider natural pain-relieving supplements.
- Restless leg syndrome –> Address chronic inflammation and infections.
- Snoring problems -> Try sleep strips.
- Sleep apnea or Upper Airway Resistance Syndrome –> Consult with a professional.