Sleep may be the most important key to physical and mental health. If you, like many women, struggle with sleep, try some of these sleep hacks:
Clean up your sleep hygiene (your sleep environment and habits).
- Limit naps to 30 minutes.
- Avoid caffeine, alcohol and nicotine close to bedtime.
- Exercise daily as little as 10 minutes a day.
- Get outside in the sunlight daily – especially upon waking.
- Establish a regular bedtime routine.
- Making sure mattress and pillows are comfortable.
- Keep temperature between 60 and 67 degrees for optimal sleep.
- Turn all lights off including lights from electronic consoles. Consider blackout curtains or eye shades. Even better – Remove electronic devices, such as TVs, computers, and smart phones, from the bedroom
- Use ear plugs, “white noise” machines, or other devices for
- Go to bed at the same time each night and get up at the same time each morning, including on the weekends
- Try a bath before bed. Adding Epsom salts has shows to promote relaxation.
Yoga has been found to be instrumental in healthy sleep. The following poses can be done right before bed to promote sleep or even in bed if you find yourself waking in the night.
- Child’s Pose – https://www.yogajournal.com/poses/child-s-pose
- Reclining Bound Angle – https://www.yogajournal.com/poses/reclining-bound-angle-pose
- Legs Up the Wall Pose – https://www.yogajournal.com/poses/legs-up-the-wall-pose
- Corpse Pose – https://www.youtube.com/watch?v=v1IkTK16XUQ
Breathing – is your best defense against anxiety and insomnia. I recommend practicing belly breathing nightly before bed https://drjanetfienemann.com/breathing-for-anxiety/.
- Inhale into your belly for a count of three.
- Hold the breath for a count of three.
- Exhale for three.
Many medicinal teas have been found to promote sleep and making tea is the perfect ritual to add to your bedtime routine:
- Valerian Root
- Holy Basil
Acupuncture, massage, reiki, chiropractic all have been found to assist in achieving restorative sleep, as well.
Guided Imagery or mediation – are recorded relaxations designed to relax and promote sleep. A quick search for guided imagery for sleep will bring up many free options. If you find one you love, download it, bookmark it and listen on repeat as you sleep.
The occasional night of poor sleep is not uncommon, but if sleep has become a struggle for you, contact your physician. There are many medical reasons that interrupt sleep including imbalanced hormones, blood sugar which should be checked.
Dr. Janet Fienemann is a Coach and Psychotherapist helping women (in-person & online) master their thoughts and emotions; kick destructive relationship patterns, anxiety and self-doubt to the curb; and finally create the life they truly desire. To contact Dr. Janet or to work with her one-on-one or through her signature program, Rock Your Life, please contact her at https://drjanetfienemann.com. She would love to hear from you.