Six tips for optimal sleep
Running around frantically just before slamming your head onto your pillow is not an effective way to achieve optimal sleep patterns for most people. Getting into a pattern of consistent, optimal sleep takes some time and can be greatly helped by following some basic sleep hygiene tips. Take a look at the list below and consider integrating a few into your routine for the next week to see if you can complete the following optimal-sleep challenge: Fall asleep within five minutes of lying down, sleep through the night without waking, and rise the next morning feeling rested and refreshed.
Find out why you do not sleep well.
1. Shut down your computer and turn off your cell phone and television 30 minutes prior to sleep. Create an environment that is quiet and calm.
2. Remove stimulants (television, stereo, computer, bright lights) from your sleeping area. Keep the bedroom clear from clutter -- remove any unnecessary furniture, piles of clothes, papers and books so things are kept out of sight and the space looks and feels calm and simple.
3. Make sure your sleeping area is as dark and quiet as possible. Consider a fan or other source of white noise to create a consistent environment.
4. Dab a drop of essential oil behind the ears. It should be a scent you've chosen only for sleep time, not something you might associate with your shampoo, dryer sheets, hand lotion, etc. The idea is to associate this scent with the sensation of feeling relaxed and tired.
5. Establish a set sleeping time and try your best to stick to it -- even if your work schedule requires that you work odd hours and even if that means you're sleeping each day from 1 a.m. to 9 a.m.
6. Find out WHY you have difficulty sleeping. For example, if you cannot fall asleep, you may have insulin resistance or hyper adrenals. If you cannot stay asleep you may have low blood sugar or adrenals. Are you waking up tired and with fatigue? Do you feel fatigue and get sleepy after noon lunch? Getting at the underlying cause is the most important factor. Blood sugar, adrenals, and thyroid problems could be causing your problem. We test to find that out for you. No guessing. Sound sleep is critical for health.
Just as we all need air, water and food to survive, we also need sleep to be healthy. By making optimal sleep a priority in your life, you may be amazed at the positive impact you can have on your mental and physical outlook. With a few simple rituals in place, and getting at the underlying cause, you lay the foundation for attaining optimal wellness. At LifeSpring we look for the cause of your fatigue.
