How to Get the Best Sleep Ever

Sleep has become a precious commodity.  We love to sleep.  We need sleep. However, most of us are not getting enough sleep. Many people suffer not just from lack of sleep, but also lack of quality sleep. This means you eventually fall asleep but wake up several times throughout the night. It is important for the body to go into REM sleep, which is a deep restorative, healing sleep. We need at least 7 uninterrupted hours of sleep for organ healing. When we sleep, our body heals, detoxifies, and restores. 

It is important to get into bed at a reasonable time, so as to not cheat our bodies out of healing. Did you know that the best time to go to sleep is between 7-9 pm and wake between 5-7 am to support circadian rhythm.

There are things that can affect falling asleep:

• Stimulation from television, computer, conversation, or phone activity

• Cell phone or alarm clock

• Caffeine – it can linger in the body for several hours

• Temperature – the cooler the better

• Anxiousness or worry

• Eating too late

• Exercising too late

• Late activity, such as household chores

• Medications

When you go to bed, unplug as many electronics as possible. Do not charge anything in your bedroom. If you must use your phone as an alarm, place it at least 8 feet away from your bed on “airplane mode”. It charges your brain, and also sends out harmful electromagnetic frequencies. A regular”old school” alarm clock is a much better choice, but it is best to plug it in across the room. The light can also trick the body into thinking it is daytime, and disrupt the body’s circadian rhythm. Make your room as dark as possible.

Here are some things that can aid in getting better sleep:

• Limit your caffeine intake to one mug a day, none in the afternoon or evening.

• Keep your bedroom cool and wear loose fitting cotton sleepwear

• Journal before bedtime to turn your mind off from things worrying you

• Unwind before bed by reading, not watching television

• Limit “blue light” after 8 pm.  Turn your phone to “night shift” or turn off blue light in the evening.  Turn off your cell phone and charge it outside of your bedroom.

• Close the kitchen by 7 pm.  Our bodies shouldn’t have to digest at bedtime.  Why have your body do more work?

• Leave 2 hours after exercising before bedtime so you can unwind.

• Create a routine repeating the same activity every evening so your body knows it is time for bed.

• Take a warm Epsom salt bath or chamomile tea to wind down from the day.

• Use lavender or peace and calming essential oil to your body or pillow to help your body relax.  

- Amy Lakits 7/15/24