One of the most common concerns I hear from women is they are not experiencing quality sleep. There are many reasons for this, but I find it helpful to implement a few simple strategies that can offer some relief.
Sleeping well is so important to our overall health and too many of us are skimping when it comes to rest. From weight management to glowing skin to our mood and risk of disease, sleeping well can offer wonderful health benefits.
When we sleep, our bodies are able to repair and reset. Our inflammation levels are reduced, and our systems regenerated. Modern life often prioritizes our to-do lists over sleep perpetuating an increase in illness. It is so important to take a step back, quiet the mind and create a sleep solution to suit your body’s needs. Here are a few tips I share with my clients to help build good sleep hygiene.
1. Develop a routine. Set your bedtime to just 30 minutes earlier than usual.
2. Avoid screen time for an hour before bedtime. Try reading a book instead.
3. Add exercise into your day. Try a brisk walk, a run, yoga or your favorite activity.
4. Meditation and/or yoga. If you are unable to sleep due to stress or anxiety, meditation may be an excellent choice to help you catch some Zzzzz. Try starting slowly, with 5 minutes of sitting still, eyes closed, breathing in through your nose and out through your mouth. This helps quiet the mind and relax the body to help prep you for a good nights rest.
Adding yoga to your life is an excellent solution to many ailments. The connection that is experienced through movement, breath and meditation can be a profound source of healing and joy. There are many meditation and yoga apps to help you build a practice as well as classes you can take.
5. Essential oils. Try massaging your feet or diffusing your favorite essential oil before bed. I love lavender or a mixture of bergamot, orange and lavender to help reduce anxiety and set a relaxing tone.
6. Be aware of your caffeine consumption. For some, just one cup of coffee in the morning is keeping them up at night. This is a deeper issue often rooted in long term stress and our body’s inability to keep up with the demands we are putting on it. Sometimes, taking a break from caffeine is in order, giving our system a chance to replenish and heal.
7. Alcohol can keep you up. If you are using a glass of wine or after dinner drink to help relax you, you may be inadvertently keeping yourself from sleeping well. Try golden milk or a cup of herbal tea in place of alcohol.
8. Magnesium. This amazing mineral is often lacking in the standard American diet. Try adding more whole foods like dark leafy greens, beans, nuts and seeds or cacao powder to your diet. Alternatively, you may want to check into supplementing with magnesium glycinate or magnesium malate or try the next remedy…
9. Detox bath. Mix a few cups of Epsom salts, sea salt, half a cup of baking soda and a couple drops of lavender essential oil to add to your bath water. Epsom salt is made up of magnesium chloride which is absorbed through the skin to create a relaxing and soothing effect on the muscles and the body on the whole. Switch your epsom salt for magnesium flakes for an even more therapeutic effect.
10. Look at what you’re eating. Often dietary adjustments can help improve sleep quality. A little tweaking and experimenting with new and different foods may be the answer you’re looking for.
Have you tried any of these things before and seen success? Let us know in the comments below!
If you are struggling with energy levels or quality sleep, contact me for a free consultation and see what a health coach can do for you!
Sleeping well is so important to our overall health and too many of us are skimping when it comes to rest. From weight management to glowing skin to our mood and risk of disease, sleeping well can offer wonderful health benefits.
When we sleep, our bodies are able to repair and reset. Our inflammation levels are reduced, and our systems regenerated. Modern life often prioritizes our to-do lists over sleep perpetuating an increase in illness. It is so important to take a step back, quiet the mind and create a sleep solution to suit your body’s needs. Here are a few tips I share with my clients to help build good sleep hygiene.
1. Develop a routine. Set your bedtime to just 30 minutes earlier than usual.
2. Avoid screen time for an hour before bedtime. Try reading a book instead.
3. Add exercise into your day. Try a brisk walk, a run, yoga or your favorite activity.
4. Meditation and/or yoga. If you are unable to sleep due to stress or anxiety, meditation may be an excellent choice to help you catch some Zzzzz. Try starting slowly, with 5 minutes of sitting still, eyes closed, breathing in through your nose and out through your mouth. This helps quiet the mind and relax the body to help prep you for a good nights rest.
Adding yoga to your life is an excellent solution to many ailments. The connection that is experienced through movement, breath and meditation can be a profound source of healing and joy. There are many meditation and yoga apps to help you build a practice as well as classes you can take.
5. Essential oils. Try massaging your feet or diffusing your favorite essential oil before bed. I love lavender or a mixture of bergamot, orange and lavender to help reduce anxiety and set a relaxing tone.
6. Be aware of your caffeine consumption. For some, just one cup of coffee in the morning is keeping them up at night. This is a deeper issue often rooted in long term stress and our body’s inability to keep up with the demands we are putting on it. Sometimes, taking a break from caffeine is in order, giving our system a chance to replenish and heal.
7. Alcohol can keep you up. If you are using a glass of wine or after dinner drink to help relax you, you may be inadvertently keeping yourself from sleeping well. Try golden milk or a cup of herbal tea in place of alcohol.
8. Magnesium. This amazing mineral is often lacking in the standard American diet. Try adding more whole foods like dark leafy greens, beans, nuts and seeds or cacao powder to your diet. Alternatively, you may want to check into supplementing with magnesium glycinate or magnesium malate or try the next remedy…
9. Detox bath. Mix a few cups of Epsom salts, sea salt, half a cup of baking soda and a couple drops of lavender essential oil to add to your bath water. Epsom salt is made up of magnesium chloride which is absorbed through the skin to create a relaxing and soothing effect on the muscles and the body on the whole. Switch your epsom salt for magnesium flakes for an even more therapeutic effect.
10. Look at what you’re eating. Often dietary adjustments can help improve sleep quality. A little tweaking and experimenting with new and different foods may be the answer you’re looking for.
Have you tried any of these things before and seen success? Let us know in the comments below!
If you are struggling with energy levels or quality sleep, contact me for a free consultation and see what a health coach can do for you!
