There is nothing better than a good night’s sleep. You feel and look better, younger and happier. But for a lot of us, getting a good night’s sleep isn’t always that easy! And even though you’d think we’d all have this daily ritual down by now, we decided to call in the experts just in case. Enter, Health coaches Michele Periquet & Firouze Zeroual from Reset Yourself. They focus on being your best self – and hopefully getting some serious Zzs along the way.
Here’s how these healthful and helpful ladies recommend getting your best night’s sleep:
- Eat dinner at least three hours before bedtime. Eating late may leave food undigested in the stomach which interferes with comfort and sleep.
- Be consistent. As much as possible try to get to bed and wake up at the same time daily. Our bodies function best on a regular schedule.
- Avoid stimulants, especially in the evening. Stimulants like coffee, soft drinks, chocolate and sugar in any form provide a short-lived, “fake” burst of energy, but you end up feeling more tired afterwards. This may cause you to toss and turn or to get up hungry in the middle of the night.
- Avoid becoming overtired. Believe it or not, when you’re overtired, you might actually still have trouble sleeping! This is because the adrenal glands are overstimulated. If you stay up, the sympathetic nervous system and the adrenal glands assist you in staying up by secreting adrenal and thyroid hormones. So, when you do decide to go to bed, you can’t sleep well because you’re still overstimulated.
- Unwind effectively! If you have trouble sleeping, reduce mental activity in the evening. RELAX. Try meditation as a way of relieving stress, calming your mind and encouraging a sense of tranquility. Just like your body, your mind needs to wind down before sleeping. It is never too early to learn how to meditate!
- Foot reflexology is another excellent way to relax the mind and body before bed and it is easy to do at home. It calms your nerves and helps restore the natural energy flow in the acupuncture meridians of the body.
- How to do it? Rub both feet with your hands, for at least five to ten minutes each. Be sure to rub all the toes, the top of the foot, the heel and a little ways up the legs.
- Avoid mental stimulants like violent movies or TV that induce fear, worry, or anger (all stimulants). Go for light reading instead or watching TV shows that are relaxing.
- Turn off electronics in the bedroom, or sleep at least 8-10 feet away from cell phones, TVs, computers and other sources of EMF (electromagnetic fields.) Even wifi shouldn’t be near your bed. Keep the router, modem etc in other parts of your house.
- Make your bedroom your own Sleep Oasis. Make sure it’s dark. Darkness stimulates the production of the hormone, melatonin, which plays a crucial role in our well-being! Turn off anything that has glowing lights such as clock radios, televisions, and phones. Even a small amount of light can affect the quality of your sleep.