1dwxudo6ohhs5hphglhv ©2015 peace with...
TRANSCRIPT
21 Natural Sleep Remediesby Aubree Deimler, Integrative Health Coach
©2015 Peace With Endopeacewithendo.com
Set a Consistent BedtimeYour body gets in rhythm with consistency.
Most healing sleep happens between 10pm 12am,
so it's good to get to bed by 10pm.
Set a Caffeine Cut-off
Caffeine has a powerful stimulantlike effect on
your nervous system, thus, it impacts your sleep.
If you choose to partake, make sure it’s early in
the day. The later in the day you have it, the more
it’s going to disrupt your sleep. Shoot for no later
than 68 hours before bed.
Get Some SunlightIf you get more sunlight exposure during the day
and less light exposure late at night, then you’ve
picked up on a vital pattern to improving your sleep.
Your body’s natural circadian rhythms are most
responsive to sunlight in the early morning hours
before 8:30am.
So make it a habit to step outside and get some
sunlight exposure early in your day. Even if it’s
cloudy outside, the sun’s rays will still make their
way through and influence your hormone function.
Get Some Earthly ConnectionWhen we connect our feet, our bodies to the earth, then we take
big steps to reducing inflammation. This practice is often referred
to as grounding.
Grounding has shown to reduce stress and reduced nighttime
levels of cortisol. This is a big deal if you are struggling with falling
sleep.
Grounding has also shown to improve sleep quality.
Exercise EarlyStudies have shown that people who exercise in the morning sleep
longer and have deeper sleep cycles. One study showed that morning
exercisers had up to 75% more time in the healing, deep sleep stage.
Balance Blood SugarEat protein and healthy fats with each meal.
This provide your body with more glycogen,
which will help you sleep through the night.
What Do YouDo Before Bed?When we develop our own
bedtime routines then we train
our brains to know when sleeping
and waking times are.
This is a way of programming our
internal clocks. It establishes a
clear association between
specific activities and sleep.
To follow are some suggestions
for the last 90 minutes of your
day.
Get Off Your ScreensThe blue light that's emitted from
electronic screens increases cortisol
and decreases melatonin.
This delays your body's time in the
healing deep sleep stage.
Stay off your screens at least 90minutes before bed.
What to do without your screens? Some
suggestions are included ahead...
Savasana & Yoga NidraSavasana pose puts your body in a deep relaxation that decreases muscle tension
and anxiety and provides the basis for a sounder sleep.
It relaxes your central nervous system, calms your mind and decreases beta brain
waves to prepare for sleep.
Take Savasana to the next level by listening to this guided yoga nidra routine.
Write it OutJournaling is a great way to release
the thoughts in your mind before bed.
One thing that helps me is writing out
a todo list, or crossing off a todo list.
Again, emptying my brain so that I
have space for relaxation.
Another option is to write down three
to five things that you are grateful for
today. This is a known stress reliever
and helps to finish up your day on a
positive note.
Meditate Before BedMeditation is very relaxing and is a
great way to get your body and mind
in a place settled for sleep.
Find a simple practice that works for
you. This doesn’t have to be
anything fancy. Simply find a
comfortable place to sit or lie down,
take some deep breaths and allow a
sense of relaxation to come over
you.
Click here for a guided imagery
exercise to help your body relax.
Take a Warm BathWater has a relaxing, calming effect.
Make sure the water is not too hot.
Give yourself a few minutes for
your body temperature to drop
before going to bed.
For extra relaxation: add epsom salt,
magnesium flakes or
relaxing essential oils.
Supplement with MagnesiumBest absorbed through your skin: try a bath with epsom salt or magnesium flakes.
There's also magnesium oil or spray.
Tart Cherry JuiceA natural source of melatonin.
Drink at least 30 minutes before bed.
Start with a Tablespoon.
Raw Honey Before BedRaw honey helps increase your liver's
supply of glycogen, which helps you to
sleep through the night.
Sleep is an active time and your body
needs fuel from glycogen to repair and
restore your body. If you wake between
24am then your body is likely lacking in
glycogen.
Try a teaspoon of raw honey on an
empty stomach before bed.
Relaxing Essential OilsThere are many essential oils that help your body and
mind relax before bed. My favorite is a blend by
doTERRA called Serenity.
Serenity contains: Lavender, Sweet marjoram,
Roman chamomile, Ylang ylang & Hawaiian sandalwood.
To note: essential oils are very powerful. I do not suggest
using them every night, but rather on days when you are
feeling more stressed, or in need of help to relax.
Find out more about doTERRA oils here.
Nightly Cool DownThe temperature of your body has a
very strong influence on your natural
ability to sleep.
When it’s time for your body to rest,
there is a natural drop in body
temperature. If your body
temperature stays too high then it’s
hard for your body to get in a state for
restful sleep.
The ideal temperature for sleep is
cool about 6068 degrees
Fahrenheit (1520 Celsius)
Remove Electronics
Especially those that are connected
to the Internet or WiFi signals. These
energy waves disrupt your sleep.
If you have to have your phone in your room,
switch it to airplane mode.
from your sleeping environment
BlackoutYour Bedroom
Having light sources of any kind
in your bedroom can disrupt
your sleeping patterns.
One way to help get rid of all
light in your bedroom are with
blackout curtains.
What are you Sleeping on?Your body repairs itself during these deep sleep times. If you are sleeping on a
mattress that does not provide the proper pressure relief you need then you will
not achieve this level of healing sleep.
My sleep evolved when I invested in an intelliBED mattess. It's design eliminates
tossing and turning and optimizes deep, healing sleep, and it's made of nontoxic
materials. Check them out at intelliBED.com. Use code peacewithendo atcheckout to save 10%!
Need further support?
If you need further support on your healing journey
I do offer oneonone health coaching services.
I'd like to invite you to a complementary discovery
session with me today.
Schedule a time with me here.