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Tip Tuesday | Episode 2

10 Tips to Get Better Sleep

TIP #1: Go to bed and wake up at the same time each day so you experience a regular sleep rhythm.

This helps reset the body’s circadian rhythm which governs when different hormones are released throughout the day. Cortisol will release in higher levels in the morning to help you to get up and get moving. However, at night cortisol significantly decreases to help you fall asleep and achieve deep levels of rest.

TIP #2: Make the bedroom a media-free zone.

Electronics put the system in fight or flight mode. Even if this is only subtly, which is NOT conducive for optimal sleep.

TIP #3: Make your bedroom more like a spa, and less like a den.

Use serene and restful colors in your bedroom and eliminate clutter and distraction.

TIP #4: Create a bedroom environment that is dark, quiet, and cool (between 60 and 67 degrees).

Consider using an eye mask, earplugs, and/or blackout curtains. If you live in a busier neighborhood try a white noise machine to help mute other noises that could keep your brain awake at night.

TIP #5: Avoid caffeine and alcohol after 2pm

Caffeine has been shown to interrupt the quality of sleep you can get. Alcool, on the other hand, may feel like it helps you fall asleep, but the effects of this can extend well into the night and disrupt your circadian rhythm overall.

TIP #6: Get 20 minutes of sunlight each day.

Regular exposure to daylight helps balance your circadian rhythm. The sun once determined when we got up and when we went to sleep. The body follows this rhythm, and as the sun gets brighter, it lets the body know to release certain hormones. And when there is a lack of sunlight, it lets the body know to decrease certain hormones while increasing others.

TIP #7: Eat your last meal at least 2 hours before bed.

This not only affects the quality of your sleep, but also the boy’s detoxification process. The body only has so many resources to devote to different tasks. If there is a big meal eaten right before bed, resources will be diverted towards digestion rather than detoxification.

TIP #8: Brain dump worries, harvest gratitude.

Take 5 minutes to release everything from your brain. All worries, to-do’s, and anything else crossing your mind. This releases tension and stress so you can relax.

TIP #9: Take a hot Epsom salt or aromatherapy bath.

Raising body temperature before bed helps to induce sleep, and Epsom salts help release tension in your muscles. These salts are also rich in magnesium, which is a mineral that aids with sleep, that may individuals are deficient in.

TIP #10: Warm your bed with a hot-water bottle.

This also helps raise your body temperature and create a comforting environment to fall asleep in. Great for an upset stomach and for menstrual cramps.

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