Healthy Hacks for Restorative Sleep (Blog Graphic)

Restorative sleep is vital to overall wellness, detoxification from daily toxins, and healing. Getting a good night’s rest is one of the best things you can do for your body. Conversely, lack of sleep can cause short- and long-term health problems. Check out these ten tips for restorative sleep: 

  1. Day time choices impact your evening sleep quality. Minimize caffeine after 2 p.m. (or earlier!) and make exercise (and lifting heavy weights) a priority!
  1. Sunlight and temperature can disrupt your circadian cycle. Ideally, the room temperature should be between 60-67 degrees. Make the room as dark as possible and wear a sleep mask if necessary.
  1. Establish a bedtime routine and be consistent to cue the brain that it’s almost time for sleep.
  1. Determine how many hours of sleep that you operate best on and count backwards from when you need to get up, this is your bedtime – stick to it. This will ensure a smooth sleep/wake cycle. During the night, usually between 10 p.m. and 2 a.m., the body’s organs detoxify and process and filter out toxins.
  1. Prepare the sleeping environment. Use linens made from natural material, organic if possible. A weighted blanket can help you feel safe and help sleep quality. Use the correct pillow for your sleeping type (back, side, or stomach)
  1. Run an air purifier or use a white noise machine for a soothing sound.
  1. Eliminate all electronic devices from the bedroom (especially smart devices) and turn off WIFI at night. Consider purchasing an inexpensive WIFI timer.
  1. Stop using electronic devices at least an hour before bed. The devices emit a blue light that disrupts your sleep cycle by delaying the release of melatonin. If you do use electronic devices before bed, purchase a pair of blue light blocking glasses.
  1. Maintain sufficient magnesium and vitamin D levels.
  1. Don’t miss your sleep window. If you get a burst of energy, you’ve borrowed from tomorrow’s supply!

Bonus tips: Avoid heavy meals and alcohol within 3 hours of bedtime; create a relaxing bedtime routine (think bath, book, or yoga); limit naps; focus on your breathing; meditate and PRAY!