Daily Wellness Challenge #28

Some of us (guilty over here!!) rush throughout our evenings and then crawl right into bed and hope to fall into a deep, sound sleep right away. That isn't always the case.....if you don't give your body and mind a chance to slow down, decompress and process the day, there is a good chance that it will be racing for a while, even if you were to fall asleep right away.

Having a good sleep is important for so many reasons, Mental well being - cognitive ability, memory, motor skills. Physical well being - stress reduction, skin clarity and youthfulness, weight and metabolism regulation, reduces cancer risk, increases energy.

Here are a few tips to help to give yourself a more restful, regenerative night sleep:

+ Make sure that your mattress is adequate! This is so important!!

+ Room temperature and noise control. Despite what some believe....a cooler room lends itself to a better night sleep. If you live in a noisy neighbourhood, try white noise to block out the world around you.

+ Put your cellphone away about half an hour before you plan to go to bed.

+ Charge your cellphone and other electronics out of the bedroom or turn the phone completely off before heading to sleep. Having an alarm clock to wake you up is a much better option.

+ Take 10 minutes each night to journal on paper or to reflect in your mind, about your day. Think about some of the things that you were grateful for.

+ Fresh air is very important. During the warmer months, take the option to sleep with the windows open. Having air cleaning plants such as an aloe plant, which oxygenates the air at night. An air purifier is another option which give a combination of white noise and clear air.

+ Take a soak in the tub with some Epsom salts before your nights slumber. This will help to calm and relax your body and mind.

+ Avoid caffeine. A caffeine-free tea is a great option - Camomile, green tea or a sleepy-time tea are all suggestions.

+ Avoid eating at least 2 hours before bedtime. Your body regenerates and heals itself during your period of rest. If you eat before bed, your liver and pancreas work to digest your food rather than releasing the hormones needed for your body to recover and rejuvenate itself. If you do need to eat before bed (as I sometimes to) its best to stick with something like a banana, apple or other fresh fruit, veggies such as broccoli or green beans or a broth type soup.

+ Meditation and proper exercise are both solutions to help fight stress. Try adding a bit of each into your daily routine! Stretching gently is a great way to exercise before bed.

+ Read before bed! Pull out your favourite book or start something new!

+ Listen to your favourite calming music.

+ Keep a pad of paper beside your bed and prepare your to-do list for the following day so that it isn't stuck swirling around inside your head.

+ Use essential oils such as jasmine, lavender (my favourite) or Camomile to help aid your body in the production of melatonin. You can use the oils on your skin or in a diffuser to calm and relax you.

+ Keep hydrated. While you shouldn't drink an 8 ounce glass of water right before bed, be sure to take some water in before heading to sleep. Keeping hydrated during the day will help in a restful night sleep.

A restful sleep helps you to stay active, healthy and full of energy, boosts your mood and keeps you happy. Without your body regenerating itself, you put yourself at a higher risk of illness, injury and aging more quickly.

Reduce distractions, create a calming environment for sleeping and finding some inner peace before resting your head on your pillow.

xo

#restfulsleep #regeneratethebody #sleepwell #sleepbetter #youoweyourself #takecareofyou