Difficulty sleeping affects millions of Americans, and on average we sleep 2 hours less per night than we did 100 years ago. If your intention for the new year is to lose weight, be healthier or have less stress then sleep hygiene is the best place to start. Here are some tips for sleeping well so that you can be the best version of yourself that this world needs!
Aromatherapy. Scents can have a powerful effect on our ability to relax and slow down. Try using a diffuser on your nightstand or making a pillow spray with essential oils and water. My favorite is a blend of lavender, cedarwood, bergamot and frankincense.
Herbs. Herbs can have powerful sedative abilities and can be used as a tea or in pill or tincture form. Herbs that can help relax the body and mind and promote sleep include skullcap, valerian, chamomile, lemon balm and passionflower.
Dim the lights. If you use your phone or watch TV before going to sleep try turning the light down on your screens. If you have an Iphone you can even set it to automatically dim at a set time. The pineal gland needs total darkness to release melatonin which not only regulates your sleep but is also a very important hormone for burning fat.
Food is medicine. Some foods naturally increase seratonin, melatonin and tryptophan which all play important roles in regulating sleep. Calcium and magnesium are important for sleep as well. Some bedtime snack ideas include warm goats milk kefir which is high in calcium and magnesium, pumpkin seeds and dark chocolate which are high in magnesium, tart cherry juice which increases melatonin, oatmeal which has anxiety reducing properties with honey and dark cherries, warm milk or nut milk with cinnamon and nutmeg, and banana with almond butter.
Exercise. If you have a small child or a dog you know the best way to wear them out so they can sleep is to get them to run around. Same is true for you! Get up and get moving every day. Start small. Go for a walk on your lunch break, put on some music and dance as hard as you can, jump on a mini trampoline before you get in the shower or do jumping jacks while you wait for your coffee. Adding in a little bit of movement here and there adds up and can make a huge difference in your ability to sleep well.
Massage. Massage therapy can help reduce insomnia and aid in better sleep by allowing your body to relax and by relieving stress. Massage can reduce fatigue and improve the quality of your sleep. Massage can decrease cortisol (stress hormone) and increase serotonin which helps regulate melatonin (sleep hormone). Massage can also help decrease stress and pain which can both be a large cause of insomnia.
Aromatherapy. Scents can have a powerful effect on our ability to relax and slow down. Try using a diffuser on your nightstand or making a pillow spray with essential oils and water. My favorite is a blend of lavender, cedarwood, bergamot and frankincense.
Herbs. Herbs can have powerful sedative abilities and can be used as a tea or in pill or tincture form. Herbs that can help relax the body and mind and promote sleep include skullcap, valerian, chamomile, lemon balm and passionflower.
Dim the lights. If you use your phone or watch TV before going to sleep try turning the light down on your screens. If you have an Iphone you can even set it to automatically dim at a set time. The pineal gland needs total darkness to release melatonin which not only regulates your sleep but is also a very important hormone for burning fat.
Food is medicine. Some foods naturally increase seratonin, melatonin and tryptophan which all play important roles in regulating sleep. Calcium and magnesium are important for sleep as well. Some bedtime snack ideas include warm goats milk kefir which is high in calcium and magnesium, pumpkin seeds and dark chocolate which are high in magnesium, tart cherry juice which increases melatonin, oatmeal which has anxiety reducing properties with honey and dark cherries, warm milk or nut milk with cinnamon and nutmeg, and banana with almond butter.
Exercise. If you have a small child or a dog you know the best way to wear them out so they can sleep is to get them to run around. Same is true for you! Get up and get moving every day. Start small. Go for a walk on your lunch break, put on some music and dance as hard as you can, jump on a mini trampoline before you get in the shower or do jumping jacks while you wait for your coffee. Adding in a little bit of movement here and there adds up and can make a huge difference in your ability to sleep well.
Massage. Massage therapy can help reduce insomnia and aid in better sleep by allowing your body to relax and by relieving stress. Massage can reduce fatigue and improve the quality of your sleep. Massage can decrease cortisol (stress hormone) and increase serotonin which helps regulate melatonin (sleep hormone). Massage can also help decrease stress and pain which can both be a large cause of insomnia.
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