Creating A Peaceful Sleeping Environment
It is also important to get good sleep so that our bodies can rebuild, our nervous systems can calm, and we get those hours of relaxation. Sleep really does play a major role in our foundation for health.
There are many reasons why people are challenged with getting a good night's rest, and the remedy is going to look different for each individual.
As we look as these tips on how to "Create a Peaceful Sleeping Environment", remember that what you need may look a little different and you can tailor these ideas to best suit your preferences. The bottom line is that we need to be aware of and pro-active with our routines and preparations, and be consistent with what works best for us.
- Make sure your bed, bedding, and pillow are comfortable for you. You may need to try different options before you come up with the perfect arrangement.
- Make sure the temperature of your room is right for you.
- Always wear comfortable PJs, loose fitting shorts, or whatever you feel best in. This may mean sleeping in the nude.
- Experts suggest not having a TV in your room.
- Turn off all "blue light" devices an hour before you go to bed. Blue light shuts down our natural production of melatonin (a hormone that helps us sleep) which can disrupt our sleep cycle. Blue light devices include computers, cell phones, iPads, video games, and televisions.
- If you prefer to have a fan in your room to either help with the temperature or to cover up outside noise, make sure this is ready.
- Keep your alarm clock (which may be your phone) close enough so you can hear it in the morning, but not close enough that you can see it.
- Set your cell phone to "Do Not Disturb" mode or "Silent", or whatever you need to do to make sure calls, texts, and notifications do not bother you during the night.
- Essential Oils: diffuse, spray on your pillow, or apply topically the Essential Oils that help you fall asleep and stay asleep. Lavender, Vetiver, Frankincense, Ylang Ylang, Cedarwood, and Chamomile are some of the most common. Experiment to see what works best for you!
- Herbal Teas: drink a small glass of herbal tea 30 minutes or so before bedtime. Chamomile, Valerian, Lemonbalm, Lavender, and Rose are some of the most common. Once again - experiment to see what is best for you.
- Meditation/Relaxation Music: YouTube has an unlimited source of calming, meditative, and sleep promoting music. Explore, find your favorites, and set them to play quietly in the background while you fall asleep. Make sure you set your timer so they don't play all night and possibly wake you up later.
- Have a plan in place for racing thoughts, worrying, etc. Even if we have all of the above in place, sometimes an overactive mind can keep us awake. To counteract this, a few hours before bedtime (or even earlier in the day if needed), write down what thoughts or events may be troubling you or will need addressed the next day. Write down a few solutions, plans, or resolutions to each issue and leave the paper you have written these on in another room. Remind yourself that you will deal with all of that tomorrow, and for now you are going to get some sleep. If you happen to wake up with another thought or worry during the night, have a pen and paper ready to write it down as well knowing once again that you can deal with it tomorrow.
I think you're ready to sleep now!!
Try out some of the above suggestions, or leave a comment with what works best for you to share with others.
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Disclaimer:
Information and statements made are for education purposes and are not intended to replace the advice of your treating doctor. Mills Healthy Energy does not dispense medical advice, prescribe, or diagnose illness. The views and nutritional advice expressed by Mills Healthy Energy are not intended to be a substitute for conventional medical service. If you have a severe medical condition or health concern, see your physician. This blog site contains links to Web sites operated by other parties. Such links are provided for your convenience and reference only. We are not responsible for the content or products of any linked site or any link contained in a linked site. Mills Healthy Energy does not adopt any medical claims which may have been made in 3rd party references.
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