12 Ways to improve your SLEEP
Prepare for a good night’s rest!
**My personal list**
Sleep helps you bolster your immune system. So during these times of COVID-19 , it's imperative that we get good quality shut eye!
- Personally, I find it very important that I exercise during the day in order to sleep well at night. My exercise usually consists of ballroom dancing, OK well that was prior to social distancing. Now it’s bicycling, walking and in home zoom exercise classes that don't exhaust me. Obviously, you need to find the right kind and amount of exercise for you. Everybody is in a different place in their life and has different metabolic and genetic requirements, so just remember, life is an experiment now.
2. Most of the time, not eating right before I go to bed is important. But let me qualify that….I need to make sure that the food I ate during the day was enough to carry me through the night. Not enough food, or the incorrect ratio of proteins, fats and carbohydrates, can cause me to wake up in the middle of the night. Usually if this happens, it means I didn’t get adequate protein and fats during the day. Metabolically, I tend to be more of a protein type, but you could require more carbs, and women, shortly before their periods may require more carbs, so you have to play with this.
There is an online questionnaire that I use to help patients figure out what foods are best for their metabolic type. This can be helpful for some people, and it’s not a fad diet. If you’re confused as to what foods to eat, this tool may be helpful to you. Reply to this email if you want more information about this.
3. Eating whole, healthy foods that are natural, not-processed, and don’t contain chemicals such as preservative, dyes, fillers, etc. is important for me. Chemicals and processed foods keep me awake at night and irritate my nervous system. I experience this as an internal energy that makes it hard to hold still and can be very aggravating.
4. Blackout curtains help keep the room dark, and I have found this can make a big difference.
5. Make sure my feet are warm. Warming them up before I go to bed, and wearing socks, at least for part of the night, helps. Just remember, it’s said, not have your room too hot. I’m not sure of the best temperature, but I’m guessing around 68 degrees is good.
6. No scary or exhilarating TV, movies or shows before bed. Don’t plan on skyrocketing your adrenaline up with a scary or exhilarating show and then expect to sleep well. Do things that are relaxing instead.
- Read a book
- Take a hot bath- possibly with Epsom salts which gives you magnesium and helps with sleep
- Practice deep breathing or meditation
- Dim your lights at least 1-2 hours before bedtime
- Use some essential oils for relaxation. (Lavender may help)
- If you are not too sensitive to EMFs, use an app on your phone for good sleep music or meditations
- Although, not for me, CBD oil helps some people
7. Taking magnesium shortly before bed can help. I personally sell a product called “Sweet Dreams Sleep Support” on my website. It is a supplement that helps balance neurochemical levels and supplies essential vitamins and minerals which help improve rest and relaxation and improves sleep and sleep quality. It’s available in my web store if you want to check it out. I’m a little hesitant to say anything about it because I only have 5 bottles left, but if you’re interested and it’s still available, here's the link. Sweet Dreams Sleep Support
8. For 2-3 hours before bedtime, stay off of your computer, TV, cell phone, etc. (known as screen time) and if you are using them, have the blue light blocker/ night-time setting automatically turn on in the evening, or wear blue-light-blocking glasses. The light coming from all those screens is known to screw up your body's circadian rhythm which screws up your body’s ability to make melatonin. The blue light is confusing to your body because it is interpreted as daylight.
9. Write your to-do list for tomorrow and prioritize what needs to get done first.
10. Cover up lights coming from clocks, TV and devices so it becomes completely dark in your bedroom.
11. Journal and/ or write your gratitude list!
12. Remove all WiFi devices from your bedroom and if possible, turn off your WiFi router so there is no WiFi being broadcast directly into your sleeping area.
I hope you find this information valuable and please share it!
Yours in Health,
Laara Van Bryce, DC, FDN-P
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