What We Do
- Start a wind-down time if possible where your evening or time before bed gives you a chance to relax to sleep.
- Your bed is for sleeping so treat that space as such so your body will habitually recognize that area.
- Stop tech or use blue blockers so you aren’t signaling your brain to stay awake.
- Don’t play on your phone in bed. Remember the bedroom is for sleeping and umm other stuff.
- Consider an evening bath with some passive stretching to unwind and relax the body.
- Avoid naps as much as possible.
- Wake up and go to sleep at the same time every day.
What We Eat
- Watch your stimulants. Even 300 mg a day can be disruptive to your day AND night. It also can disrupt proper hormone regulation.
- Nicotine is a stimulant that won’t actually relax you contrary to prior thought.
- Try a calming tea in the evening.
- Don’t eat too late so you have enough time to digest your food.
What We Experience
- Make your room dark. Blackout curtains are inexpensive and work to muffle sound as well.
- Use ambient noise like a fan if you like.
- Keep the temperature cool. 66-69 degrees seems to be ideal for the body.
- TURN OFF THE PHONE. Set your phone to silent and on a schedule where it can turn on when you are waking.
- If you are unable to sleep get up and sit in your living room and read a book. You want to relax the mind while keeping the sacred space of the bedroom for sleeping.
- Heavy blankets can help some relax and sleep better
- You might need a pillow under your knees or between them for low back comfort