Simple good-health suggestions to help boost your immune system - especially during Influenza or other cough and cold seasons.
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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:
- 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!
- 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.
- Establish a bedtime routine and be consistent to cue the brain that it’s almost time for sleep.
- 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.
- 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)
- Run an air purifier or use a white noise machine for a soothing sound.
- Eliminate all electronic devices from the bedroom (especially smart devices) and turn off WIFI at night. Consider purchasing an inexpensive WIFI timer.
- 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.
- Maintain sufficient magnesium and vitamin D levels.
- 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!
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