Sleep Hygiene ideas.

Go to bed at the same time every night

Our bodies crave routine and the more consistent you are with your ‘bedtime’ and ‘wake time’ the more complete your sleep will be

Avoid Caffeine at least 6 hours before bed

Some people are very slow caffeine metabolizers, which means the effects of caffeine can last all day, for some people avoiding caffeine all together is a must

Go to bed as close to sunset as possible and wake up as close to sunrise as possible

We evolved to sleep when it is dark out, so our physiology is optimal when we follow the patterns of the sun

Using Amber glasses in the evening can also help

Avoid screen time 1-2 hours before bed

The light from smart phones, computers and television signal our brain to suppress Melatonin production tricking our bodies into thinking we should be awake making it more difficult to sleep

Use blackout curtains or mask to prevent sunlight from waking you up

Try reading, taking a bath or meditation before bed instead of staring at a screen

Charge your phone in another room

turn off Wifi at night as electromagnetic signals have an effect on your brain, it is subtle for most people but can make a difference in people with insomnia

Take a bath

Filling a bathtub with warm water and adding a ½ cup of epsom salt and ¼ cup of baking soda as well as a few drops of lavender or other essential oil can really help with detoxification and relaxation, making a restful sleep more likely

Mindfulness practice

Taking even a few minutes to focus on your breathing or your other favorite mindfulness technique like yoga or Qigong can increase your parasympathetic activity and reduce cortisol levels, ideal for a more restful sleep