Hi there,
It's been forever! How have you been? I have been up to a lot since I last wrote to you but more on that later.
I sent an email to a client this morning and just thought to share it with you.
I am always amazed at how many people I see in my practice who say they can't sleep. Typically, I am ready for bed by 7pm (lol) but if unlike me you struggle to sleep, then this email is for you.
1.Decide on your sleep and wake up times.
The body responds very well to routine. Set a specific time for sleeping and set an alarm to wake up by a certain time. That way, you train your body to respond to that routine. You will have to stick to this sleep and wake up time even during weekends.
2.No caffeine after 12 pm.
It takes your body a whopping 5 hours to excrete half of the caffeine you take in a drink, tea or coffee. So if you are a person who is already sensitive to caffeine, then having a caffeinated beverage later in the day might really disturb your sleep later on.
3.Leave at least 2 to 3 hours between your evening workout and your bedtime.
We all agree that working out is a good addition to our daily routine. What we may not agree on, is when to workout. I do agree that not everyone can workout before they leave home to attend to their daily activities. So if you must workout later in the day, allow for two to three hours before you hit the bed. This allows your body to get off workout mode and into rest mode.
4.Avoid napping
If you're struggling to stay asleep, avoid napping during the day. If you happen to be tired during the day, opt for an earlier bedtime instead of sleeping for a couple of hours in the afternoon.
5.Don't drink alcohol too close to bedtime.
Need I say more?
6.Be mindful of your environment
When you're struggling to sleep, be extra mindful of your environment. Ensure that your room is neither too warm nor too cold, and is well aerated. Also, avoid bringing your work to your bedroom. Reserve your bed for sleep alone.
7.Create a relaxing bedtime routine
A relaxing bedtime routine may be the difference between a good night's rest and a torrid night. Here is a list of activities you can include in your bedtime routine:
- Have a cup of relaxing lavender, chamomile or lemon balm tea.
- Turn on some relaxing music. Jazz is a good option.
- Turn off your devices or put them away.
- Take a shower.
- Read a book. A physical book. Reading from devices before bedtime may interfere with your sleep quality.
- Place a few drops of lavender essential oil on your pillow. You can use a diffuser here if you have one.
- Dim the lights. Darkness promotes production of melatonin, a hormone that promotes sleep.
- Wear comfortable clothes.
You may choose as few or as many of these action items to make up your own bedtime routine.
Do write back and let me know which of these you're going to try.
Talk soon,
Franc'a
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