Sleep: Simple effective tips for getting a good nights sleep
How to Get a Good Night’s sleep … naturally and without medication
It is well known that sleep is an important biological function essential for life. While we sleep many important functions take place that help the body in physical recovery and repair, support brain development, cardiac function and body metabolism, as well as support learning, improving memory and mood.
Contrary to our quiet physical state, the brain is very active during sleep, carrying out many important functions. Sleep is essential to every process in the body, affecting our physical and mental functioning the next day, our ability to fight disease and develop immunity, and our metabolism and chronic disease risk.
If you’re having trouble sleeping, I’d say (as a first priority) to check off these 14 basics:
1. Limit screen time at least two hours before bed > blue light messes with your body's ability to prepare for sleep because it blocks a hormone called melatonin that makes you sleepy. Bottom line: You're less drowsy than usual at night, and it takes you longer to fall asleep.
2. No alcohol because it leads to more waking throughout the night, and lessens time spent in REM sleep and slow wave sleep in the later part of the night, the deepest and most restorative phase.
3. No daytime naps after 2pm as it results in more slow-wave sleep. This may affect your ability to fall asleep at a reasonable time later that night, potentially disrupting your nocturnal sleep cycle.
4. No caffeine after 12 ☕️ caffeine is a central nervous system stimulant, meaning it increases feelings of alertness and makes you feel more awake and energised.
5. No sugar after 12 noon 🍭 Sugar has been shown to increase restlessness at night and nighttime awakenings. The insulin helps your body to break down the sugar and convert it into energy at a time when your body needs to rest. As a result, you may end up feeling overstimulated and restless due to the excess energy.
6. Exercise (that makes you you sweat) before 12 noon🏃🏽♀️Without a doubt, aerobic exercise significantly improves sleep. That includes everything from running on the treadmill to pedalling on the elliptical to simply walking.
7. magnesium intake - as it plays an important role in your nervous system, helping to activate mechanisms that quiet and calm you. It may also help relieve anxiety and depression, which can interfere with sleep.
8. Legs up the wall for at least 15 minutes before bed help slow down your heart rate and bring you back to the present moment. This not only creates a more calm environment, but also helps reduce stress, anxiety and insomnia, thus creating a therapeutic environment and giving you the opportunity to doze off more easily into a better night's sleep.
9. 15 minutes of deep belly diaphragmatic breathing (can do this is bed with lights off as sometimes this alone helps you to drift off because of parasympathetic activation). Try this Breathwork practice for deeper sleep: Titled Breathwork To fall Asleep FAST (Deep Sleep)
10. Start winding down as the sun starts to set, and then try your very best to get to bed by 9pm (the very latest). Due to excess mental stimulation, many people have a hard time winding down and sleeping deeply. Many have a hard time going to bed early enough to wake deeply rested.
When you go to bed late you either wake up late or don’t get a full night sleep. So the earlier you can start to wind down, the better night’s rest you’ll have.
11. Eye mask to block out any light. My favourite is called the Manta eye mask which can be found at this link.
12. Essential oils which are rich in linalool and linalyl acetate, like Lavender, Magnolia and Bergamot are helpful. Also, Frankincense Touch is amazing for Sleep & Relaxation. Shop here.
13. For deep rest. I play this album very low at night to help with better sleep.
14. Energetically - Try this aroma-acupoint sequence:
Vetiver on Kidney 3 to feel supported and grounded (hold for 1-3 minutes)
Vetiver on CV6 (for fear especially).
Coriander seed on CV8 for nourishment and connection to the 1st place we felt safe (technically).
Then lastly Rose on CV17.
Then complete this sequence by shielding and fortifying your sleep space.
If you’re experiencing nightmares, if fear and or adrenaline is running wild your system, then it’ll show-up up in your sleep state.
If you’re interested in working with me to address any concerns you have about your sleep / sleep patterns, please book yourself in for ALIGNED; a four part 1:1 series to address any health and wellbeing concerns you have, over four x 75minute consultations. You can sign up here.
♥️💤Ari