I offer some strategies for obtaining some Zzzs!
There’s no way around it, sleep is medicinal! It’s our body’s time to recover, heal, and rejuvenate. It can feel so frustrating, upsetting, or downright torturous when this process seems to evade us. Feeling sleep-deprived can completely impact our mood, stress, thought processes, and activity levels the following day- absolutely no one wants that! We want to get good, restorative sleep so that we can be wide awake at the right times.
Practicing getting good sleep is an investment! Of course there are the ongoing, proactive strategies, which are important, such as:
Keeping a regular sleeping and waking routine and using a log to track your bedtimes and waketimes and keep yourself consistent
Regular self-care for relaxation and stress reduction- the more consistent, the better (e.g. meditation, QiGong practices, exercise)
Cutting caffeine, liquid, and food intake before bed
You may also find that incorporating some of these things regularly into a nightly ritual at bedtime to be helpful and effective in obtaining and maintaining deep, quality sleep:
Epsom salt foot soak or bath: 2 cups Epsom salts + 1/2 cup baking soda
Legs-up-the-wall yoga pose: lay on the floor or bed as close to a wall as you can, elevate your legs up a wall for 5-20 minutes in order to induce relaxation, circulation, and improve sleep. You may place a pillow or tolled up towel beneath your lower back for additional support if you wish.
Extended child pose for 5 or more minutes before bed in order to offer stretching, mindfulness, and relaxation
Finger holds: with your other hand, grip each of your fingers individually for 1-2 minutes each, beginning with your thumb, in order to increase mindfulness and emotional release
Adding 2 TBS of tart cherry juice to your evening tea
Taking magnesium supplements: consult with your health practitioner to find the right dosage for you
Taking GABA supplements: consult with your health practitioner to find the right dosage for you
Before getting into bed, making a list of the things that are still on your mind to consult again tomorrow. The list will still be there in the morning, but maybe the high level of concern won’t be!
Use of blue light glasses during the day in order to reduce the effect of phone and computer screens on your circadian rhythm
Unplugging the WiFi router overnight (depending on its location, the sound, lighting, and/or function may be disruptive)
Eliminating use of the phone in bed, even putting it on airplane mode, turning it off overnight, or sleeping away from it
Use of a cooling or warming eye compress or neck pillow at bedtime
Use of a face roller for 5-10 minutes in order to reduce muscle tension
Listening to the "Deep Sleep" meditation (5- 35 minutes) on the subscription-based Calm App at bedtime, or any other preferred "progressive muscle relaxation"
Deep breathing exercises and/or silent meditation at bedtime
Sleeping on a grounding pad
Enjoying a warm, soothing cup of relaxing tea in the evening (e.g. chamomile, chamomile & lavender, Nighty Night, Nighty Night Extra)
Use of LifeWave Silent Night patches on select accupressure points in the evenings in order to induce relaxation and maintain restorative sleep
Every body is different! I encourage you to do your own diligence and apply only what feels right and works for you! Of course, we are able to discuss your trials further during our sessions and you are able to ask me any additional questions you may have!
Here’s to your successezzZZzzZ!
Yesenia
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