How to get the Best Restorative Sleep
Getting good quality sleep is so important to our health. Many people are sleeping, but the quality of their sleep is lacking. Here are some tips on how to optimize your sleep environment so you can get more quality zzz’s and wake up feeling refreshed.
Limit Light Exposure. Invest in light blocking curtains and blinds to block out any external light. Remove or cover any light-emitting devices from your bedroom. Sleep with an eye mask if needed. Wear blue light blocking glasses in the evening. Use incandescent light bulbs. If you need a nightlight for the restroom, use a red light.
Keep electronics outside of your bedroom, especially a tv. If you need your phone for an alarm, put it on airplane mode.
Set your thermostat to a comfortable temperature. 68-72 degrees has been found to be the optimal temperature range for the best sleep.
Eliminate unwanted noises. Close your windows and wear earplugs if needed to block out any outside noise. You can also use a sound machine with nature sounds.
Choose the right pillow for you. Depending on your preferred sleeping position, different pillows can be used. A contoured pillow is helpful if you have a tight neck and shoulders.
Avoid anything too stimulating before bed such as an intense tv show, podcast, book, or conversation. Have a wind-down routine, where you switch music to soft and gentle melodies or re-watch your favorite feel-good tv show or movie.
Stretch your body. Maybe just some gentle hip stretches or legs up the wall to help your body relax and get ready for sleep.
Don’t eat too close to bed. Eat your dinner 3-4 hours before bed so that your food is fully digested by the time you lay down. If you are very hungry and need a snack, stick to protein or a handful of nuts. No sugar or caffeine (including chocolate) before bed.
Try magnesium glycinate before bed. This is a relatively safe supplement that most people can try. Check out my online pharmacy here to purchase the best quality brands.
If you suffer from chronic insomnia and/or fatigue, consider Acupuncture and a customized herbal and supplement protocol
Happy sleeping!