10 Tips for Good Rest - Kai Wellness

May 14, 2019by kaiwellness0
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To get a good night’s sleep:

Wind Down – Start a calming routine 2 hours before bed to prepare your body and mind for restful deep sleep:

Light: avoid blue screens (ie phone, tv) or protect your eyes with orange-tinted sunglasses. Turn down lights, make your bedroom dark, or sleep with an eye cover.

Food: avoid heavy meals, caffeine, alcohol and nicotine.

Ambiance: play soft music, take a warm bath with Epsom salts.

Body: do light stretching or Yin Yoga, and avoid vigorous exercise.

Train the Brain – Listen to Binaural Beats (Delta Waves) before bed to signal the brain to produce melatonin and enter sleep.

The Nose Knows – Diffuse Lavender Essential Oil. It goes straight to the brain’s limbic system and promotes relaxation. Can Also apply to the bottoms of feet and onto pillow.

Noise Control – Wear ear plugs, or use a white noise machine.

Maximize Comfort – Sleep on a comfortable mattress and pillow.

Minimize EMFs – The subtle buzzing of electric and magnetic fields can stimulate the brain awake – unplug as much as you can in your bedroom, turn off wifi router and other devices, and consider using a grounding pad or sheet.

Herbs Help – Taken before bed, valerian, chamomile tea, and L-Theanine naturally promote a relaxed body and calm mind.

Clear the Mind – Meditate, journal, and write down tomorrow’s to-do list until your mind is free from ruminating thoughts.

Turn Down the Heat – Research shows that sleep is deeper and more restorative if the bedroom temperature is not above 65F.

Feng Shui for Sleep – Make your bedroom free from mirrors (or cover them at night). Position the bed so that it is not in direct line to any doors. Have a headboard or wall behind your head.

 

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