Do you achieve Deep Restorative Sleep? Do you spend a lot of time worrying about how to fall asleep and stay asleep at night?
Sleep tends to be overlooked as an element of a person’s healing – until more recently, since Kim Kardashian now uses an Oura ring to track her sleep, making the topic a whole lot trendier!
The truth is, we all spend a lot of time staying up late and looking for solutions to sleep issues, rather than putting our computers away and just going to bed.
We should not put off good sleep any longer, since it’s one of the best things we can do for our overall metabolic health.
Here are some simple reminders of things you may have heard before when it comes to sleep.
These tips and tricks may not feel revolutionary, but you’ll be surprised how quickly they CAN help revolutionize your satisfaction with your sleep!
My Top 7 Tips for More Restful Sleep:
First and foremost, our exposure to sunlight is important.
The best way to get a good night’s sleep is to get sunlight first thing in the morning or use a sunlight lamp like the Happy Light.
Even if it’s cloudy, receiving overhead light from the sun helps signal to your brain that it’s the time of day to be active and energized.
Get outside at midday as well, since this will help your body make more serotonin. Then, at some point in the evening, this serotonin will turn into melatonin, which is vital in preparing for sleep.
An evening walk or sunset stroll to watch the sun go down is beneficial as well. This can be a relaxing ending to your busy day and will tell your brain it’s time to start winding down.
After the sun goes down, turn off all overhead lighting and use “up lighting” instead to transition your body toward sleep.
Up lighting sources come from the ground up, meaning that any lighting coming from below the horizon line will be much better for you at this time of day.
Ideally, that lighting will also be a warmer color temperature, shifting to something more like a 1500 Kelvin temperature bulb. You can go all the way down to an 800 Kelvin bulb, which is in the red temperature zone and optimal for evening conditions.
If you’re really looking for enhanced sleep, we recommend a Lights Out Challenge:
- Turn off all lights after the sun goes down
- Use only candlelight, campfire, or red bulbs
- No TVs or screens at all
- Read a book or other “old school” activity
Let the sun realign your circadian rhythms with your biological clock, and watch the results start to happen right away!
This can feel extreme to us in today’s world of constant screens. However, it’s the fastest, most effective way of getting a good night’s rest.
Many clients have experienced a profound difference after just the first night!
This shift in activities and light sources gets your body in the mood for sleep. Just as you want to stop eating a few hours before bedtime, you should stop exposure to artificial light such as screens a couple of hours before bedtime as well.
So, switch out those screens for some old-fashioned books, board games, conversation with family, and relaxing music.
Then just watch what happens when you achieve that deep restorative sleep. You will feel AMAZING.
You’ll want to go to bed at the same time and wake up at the same time each day – consistency will also help optimize your sleep.
Your body temperature should go down, not up, at night. So, lower the temperature in your room by opening windows, turning the AC on, or using a chilling pad.
When your core temperature drops at night, you get deeper, more restful sleep and better healing and regeneration and repair.
5. Mouth Taping
Gently taping your mouth closed at night will allow you to breathe through your nose, and by breathing through your nose you will get deeper, more restful sleep.
6. Sleep Tracking
Wearing an Oura ring that allows you to see your sleep score each day will help you see what you could have done differently, allow you to play around with the timing of your meals or what activities were happening right before bed, etc.
7. Lavender Oil
Essential oils, especially lavender, when diffused along with soft music, candlelight, conversation, and more, get your body ready for sleep.
Doesn’t that sound relaxing?
It is pretty amazing the sheer number of things that good sleep can heal, balance, and enhance:
- Cardiovascular system
- Immune system
- Digestive organs
- Hormone release
- Cravings you’ll have tomorrow and how satiated you will be after you eat
- Sharpness, cognitive skill, and creativity
- Overall metabolic health
At night when you’re sleeping, your body is in its most relaxed, healing, regenerative state.
I encourage you to increase the amount of time you let yourself be in this healing state.
Adding an hour of sleep per day will add about two more hours of productivity to your day.
And that’s a pretty huge win!
It’s not about time – it’s about productivity.
Get some more deep restorative sleep tonight and some more sunlight tomorrow. And watch the magic unfold!
If you are struggling with sleep disturbances, poor energy levels, brain fog, stubborn weight, a sluggish metabolism, and chronic aches and pains…
Then maybe it’s time for a new approach.
I invite you to take action TODAY and fill out an appointment application to find out if our proven Metabolic Reset Program is right for you!