Healing and Pain Come from Lifestyle Series: PART II SLEEP

Sleep is foundational to wellness yet is problematic for so many. There are many processes that only happen while we are in deep sleep, including brain cleaning, memory consolidation, synaptic pruning, bone building, muscle and skin repair, and the flushing of toxins. 

We sleep in cycles that include 5 stages; a typical cycle takes about 90 minutes. Think about waking up in 90 minute increments. Our sleep/wakefulness is ruled by our 24 hour circadian rhythm which includes when we eat, poop, and sleep. Hyperarousal prevents sleep and is often associated with high levels of evening cortisol. 

 SLEEP DOs:

·       Sleep only as much as you need to feel refreshed the following day.

·       Get up within 1 hour of the same time each day, 7 days a week.

·       Exercise regularly, but not within 3 hours of bedtime. 

·       Establish a pre-sleep routine 1 hour before bedtime: bathe, listen to relaxing music, read, pray, or meditate.

·       Take a bath/shower, the rise and fall in body temperature promotes drowsiness.

·       No blue ray light within 3 hours of sleep time. Use amber glasses if you must use devices.

·       Make sure your bedroom is comfortable and free from light and noise.

·       Keep bedroom temperature from 60-75F and well ventilated.

·       Expose yourself to natural light during the morning and midday.

·       Research taking supplements such as melatonin, magnesium glycinate, nighttime tea, or using lavender or vetiver essential oils. 

AVOID:

·       Stimulating activities or socialization prior to sleep time.

·       Naps. If you must take a nap make sure it is less than 30 minutes.

·       Activities outside of sleep and sex in your bedroom.

·       Caffeine, tobacco, and alcohol especially after lunch time.

·       Eating a meal within a few hours of bedtime.

·       Going to sleep hungry. Snacks high in protein, dairy, or carbohydrates may induce sleep. 

·       Checking or looking at the time.

·       Excessive liquids in the evening. 

IF YOU’RE NOT ABLE TO SLEEP TRY:

·       Reassure yourself that even if you are not deeply sleeping, resting is still beneficial to your body.

·       Praying or sending wishes instead of worrying.

·       Remind yourself that you can survive one day being really tired, you’ve done it before, and you will sleep better the next night. 

·       Lie on your back with one hand over your heart and one hand over your abdomen.

With intention, insight, and action we can choose a different style of living. Coriander Living Collective loves supporting people in changing their lives. Get in touch if you are ready for restful sleep!