Sleep Hygiene

Sleep hygiene has become very important in this age of shift work, indoor occupations and all the computer gaming/work we do which is part of being on screens which have become an everyday. We do the daily jobs and communications routinely holding a device.  

Here are some tips for creating a better environment to ensure you optimise your sleep quality.  

Circadian rhythms & the sun
During the daylight, get at least 40 minutes of sunlight and movement.  

Your bedroom is your sanctuary  
Create a warm and comfortable environment with clean sheets and even a plant to improve the oxygen quality.  

Have a shower or a routine that means cleaning and preparing for bed.  Face, teeth, clothes possibly for the day ahead.  

De electrify
Turn off all devices, dishwashers, heaters. coolers where possible or program them to begin in the early hours of the day.  

Charge in another zone
Devices ideally are recharging in an outside zone.  

Keep within ear shot if your alarm is on your phone or get an alarm clock.

Conscious eating and drinking habits
Finish your evening meal a few hours before you plan to rest.

Stop any stimulants also 4 or so hours ahead.  

Practice deep breathing or something you enjoy before bed like a card game or memory game or some reading.  

Digest your workday
Finish your day with a review, by going through what you've done and what you can leave until tomorrow.  Letting the day go is very important in allowing the mind to unhook from the thinking of doing a job that hasn't been actioned yet.  

If you are a planner in bed, write it on a list and let that be.  

Paying attention to yourself

We are in a high stress world that wants to move & produce exponentially.  We do not restore ourselves or grow unless we rest well.  

Recently I sent these to clients who were not able to let go, with great feedback.  The main nerve centres can let go if we remind ourselves and retrain these with a consistent rhythm. 

Music is a way to feel into deeper states.  
https://youtu.be/8JnutB7MIOc?feature=shared

 Or unwind or even some in bed exercises with your eyes that affect the vagal system.  
https://youtu.be/gtWTGRQ4Zso?feature=shared

Of course homeopathy has good effects for people who can not sleep.  Nux- vomica, China, Coffea, Kali-carb being just a few remedies that are known to detox your body and assist with those wired & tired states that can affect your nervous system to the point it can no longer let go.  

Sweet dreams