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SIMPLE WAYS TO CREATE HEALTHY SLEEPING HABITS



So many of us struggle with sleep. Sleep is not a luxury! It's actually vital to our health. When we are sleeping our body is working hard to detox and reset all of our body systems. Without sleep, this doesn't happen. After a while of bad sleep, the body struggles to maintain homeostasis. When the body falls out of balance, we begin to develop chronic health challenges that can become difficult to repair. In a nutshell, we need to sleep to maintain our health and sanity!


SMALL CHANGES HAVE BIG RESULTS! Give this a try! It takes time to adjust to a new routine so be patient with yourself. Go slow! You don't have to do this all at once. Take one thing at a time and stick with it. When that becomes routine, add something else.


  • Set a schedule to go to bed and wake up at the same time every day. It may take time for your body to get used to this but it’s key. The body likes rhythm!


  • Ideally bedtime should not be past 11pm. 10pm is optimal but we can be a little flexible. Wake up time should not be past 7am. We need to be in sync with nature’s Circadian Rhythm.


  • Stop eating 3 hours before bedtime. If you need something, have a cup of herbal tea, and maybe a small portion of fruit. If you go to bed on a full stomach, it puts stress on the body because it can't begin the daily detox process until it has completed the digestion process.


  • Create a nighttime wind-down routine, like a hot shower. No matter how much you have to do, it’s important to put a hard stop to the go-go-go every day at the same time.


  • Be focused and intentional every day! Have a plan for each day and be diligent about sticking to the plan. This will make the hard stop easier. When you stay aligned with your intentions, you learn how to modify, and not beat yourself up. Let go of what didn’t get done today and focus on giving your body rest at the end of each day!


  • No Cell phones in bed. Try to disconnect ½ hour before bed. Absolutely no TV on while in bed. This may take time to get used to. Start by setting a timer for 1 hour and eventually let that fade away. TV stimulates the brain and this is not good for sleep.


  • Don’t pay bills or do anything intense right before bed. The brain needs time to wind down. Do something soothing to the mind and the body.


  • ·Experiment with a nighttime hobby like knitting, or writing. Give yourself the opportunity to explore something that brings you joy. What a nice way to end the day!


  • No Caffeine or stimulants at least 3 hours before bed, preferably 6 hours. Do your best.


  • Remember we are sensory beings. We need to think about everything we take in. What do you want to take in before bedtime? We say, “Sleep sweetly.” What will allow you to do that? Tap into the 5 senses! Try aromatherapy, like Lavender Oil. Try calming music. Try some gentle breathing exercises. Try lighting a candle and staring at the flame.

These are just some general tips to help get you back in a good sleep routine. Lack of sleep can be a bigger issue than most people think. Sleep is part of an overall health and wellness lifestyle. If you need a more personalized approach to transform your mind and body, please reach out!


To learn more about sleeping better, email ~ leapinglotusfit@gmail.com

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