You Are How You Sleep
I don’t know about you, but a few things really affect my mental and physical wellness. Yes, it’s important to eat right, exercise, and soak in the sunlight, but without intentional periods of recovery, most of your efforts will not give you the results you want.
Recovery is when your body repairs and replenishes! It is essential for your hormonal balance and mental acuity. Some people recover with meditation, yoga, or self-care, but there is one thing people often overlook - a good night’s sleep!
There are several reasons one’s sleep may be disrupted. In my practice, pain is a big predictor of nighttime sleep disturbances. Let’s look a little closer and rule this out before discussing other sleep remedies and tactics. If pain is your problem, try asking yourself, does my pain start in the evening while I lie in bed, during the middle of the night, or in the morning when I get up? If your pain seems to intensify when you first get into bed, then it is likely that something you have been doing throughout the day caused the discomfort. We are so busy throughout the day that we often don’t check in with our bodies until we lie down to go to sleep. I would recommend getting an evaluation from a chiropractor or physical therapist because this could be an easy fix. If your pain has increased throughout the night or if you are stiffer in the morning, I would re-examine the mattress you sleep on and your sleep posture. In my last article, I discussed which mattresses are better for the various sleeping positions. Please note, however, if you are waking in excruciating pain, you should always see your primary physician.
Photo Credit: Ketut Subiyanto
Once pain is ruled out as a sleep disruptor, we can visit the idea of creating good sleep hygiene. Sleep hygiene includes a good routine and several other tricks to assist in a good night’s sleep.
Avoid eating large meals or drinking heavily (water or alcohol) before bed.
Avoid caffeine four to six hours before bed.
Exercise regularly but do not perform strenuous activity four hours before bed.
Go to bed and get up at the same time weekly, even on the weekends and during vacation.
Okay, Valentine…your bed is for sex and sleep only!
Remove all electronic devices, especially those with clocks or lights. Start using blue light glasses a few hours before bedtime if you are on the computer or watching television. Local boutique alert: Mint Collective carries Freyrs blue light glasses in chic styles and colors.
Get blackout curtains for all your windows, limiting the light coming in, thereby allowing your body to create natural melatonin! Local boutique alert: check out the silk eye masks at Bellacara - they’re a must!
Keep your room at a cool 65 - 68 degrees. Studies show your body drops in temperature at night. Those with higher body temperatures have decreased sleep efficiency and reduced slow-wave sleep, which restores the body.
Reduce sweating with sweat-wicking, temperature-controlling bamboo sheets and pajamas. For sheets, I love @Cariloha and check out @cozyearth for a pajama set to die for.
Diffuse sleep-promoting aromatherapy like lavender, clary sage, jasmine, sandalwood, or frankincense in your bedroom. I highly recommend Plant Therapy. This company is reputable and reasonably priced.
Try a weighted blanket that is no more than 10 percent of your body weight.
Freyrs blue light glasses from Mint Collective; Kitsch silk and satin eye masks from Bellacara
Finally, there are several supplements I usually recommend for staying asleep such as magnesium, glycine, or L-theanine. Magnesium glycinate helps to relax muscles and is excellent for brain health. Glycine helps regulate your body temperature. L-theanine helps to relax. If you have trouble falling asleep, melatonin, valerian root, or passionflower are good remedies. Melatonin is more familiar to most. It is a hormone your body makes to promote sleep. Passionflower and valerian root are both gentle sedatives. Don’t forget to consult with your primary physician before taking any of these suggestions, especially if you are currently taking any other medications or have any illnesses.
When it comes to resolving your sleep issues, try some of these tips and see how they work for you. Happy zzzzz’s!
