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.