Sleep?? You mean people actually can sleep at night?
Think about all the factors that can interfere with a good night's sleep — from work, stress, and family responsibilities to unexpected challenges, such as illnesses. It's no wonder that quality sleep is hard to come by. And I don't know about you, but when I don't have a great night of sleep, EVERYTHING is harder. People, tasks, people, HA!

While you might not be able to control the factors that interfere with your sleep, you can adopt habits that encourage better sleep. Here are six simple tips that are super helpful!

stick to a sleep schedule
- Set aside no more than eight hours for sleep. The recommended amount of sleep for a healthy adult is at least seven hours. Most people don't need more than eight hours in bed to achieve this goal.
- Go to bed and get up at the same time every day. Try to limit the difference in your sleep schedule on weeknights and weekends to no more than one hour. Being consistent reinforces your body's sleep-wake cycle.
- If you don't fall asleep within about 20 minutes, leave your bedroom and do something relaxing. Read or listen to soothing music. Go back to bed when you're tired. Repeat as needed.

nighttime eats & drinks
- Don't go to bed hungry or stuffed. In particular, avoid heavy or large meals within a couple of hours of bedtime. Your discomfort might keep you up.
- Nicotine, caffeine, and alcohol deserve caution, too. The stimulating effects of nicotine and caffeine take hours to wear off and can wreak havoc on quality sleep. And even though alcohol might make you feel sleepy, it can disrupt sleep later in the night.

restful environment
- Create a room that's ideal for sleeping. Often, this means cool, dark and quiet. Exposure to light might make it more challenging to fall asleep. Avoid prolonged use of light-emitting screens just before bedtime. Consider using room-darkening shades, earplugs, a fan or other devices to create an environment that suits your needs.
- Doing calming activities before bedtime, such as taking a bath or using relaxation techniques, might promote better sleep.
- Start your diffuser and add oils that support sleep. Some faves? 
Lavender, oh hey calming plant power.
Cedarwood supports the body in naturally producing melatonin.
Frankincense, ummmm the science behind this one will blow your mind. Can you say sesquiterpene? Specifically alpha pinene? What does all that even mean?? WELL.. it can do something very special, that not many molecules can do.. cross the blood-brain barrier! That means it can enter brain cells and help promote the healing and health of neurons. Causing relaxation of the nervous system, focus, concentration, and brain health. Isn't that cool?!
short naps only
- I mean chasing kids around and keeping them alive doesn't usually lend much time for naps, but in case you have the opportunity... long daytime naps can interfere with nighttime sleep. If you choose to nap, limit yourself to up to 30 minutes and avoid doing so late in the day.
- If you work nights, however, you might need to nap late in the day before work to help make up your sleep debt.

get up and move
- Regular physical activity can promote better sleep. Avoid being active too close to bedtime, however. 
- Spending time outside every day might be helpful, too.

manage worries

- Try to resolve your worries or concerns before bedtime. Jot down what's on your mind and then set it aside for tomorrow. I know this is easier said than done but is what you aren't doing working now?
- Stress management might help. Start with the basics, such as getting organized, setting priorities, and delegating tasks. Meditation also can ease anxiety.

Nearly everyone has an occasional sleepless night — but if you often have trouble sleeping, identifying and treating any underlying causes can help you get the better sleep you deserve.

See you in your inbox next month as we start getting ready for summer!

In the meantime, if you haven't yet experienced the Zyto Insights Wellness scan, I'm offering complimentary "First Time" Zyto Insights Scans that you can do from the comfort of your home using your smart phone?  You can read about it HERE, but if you want a freebie - just reach out

Have you thought about making a few changes to eliminate harsh chemicals from your environment but just didn't know where to start?  Click on the link below to get access to my simple start to natural living!

1 Comment

  1. I get angry at myself for not doing what I know to do for great sleep. It is probably even more important than nutrition for healing, ugh! But sometimes, I create the effects of the bottom of a waterfall because it is the healthier place brimming with life. Negatively charged ions! Water, movement, and natural essential oils from the surrounding plants create it. Easy to replicate in a room with a diffuser for essential oils and moisture, and added water feature is a plus. A salt lamp is excellent for negatively charging the ions as well.

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