7 tips for more restful sleep
Sleep is the foundation that allows you to be your best. Even though rest is one of the body’s essential functions, like eating and breathing, we think it’s OK to skimp on it. Unfortunately, that’s not going to help your health or fitness. Chronic sleep deprivation can lead to crankiness, increase your appetite, and put you at risk for hypertension, and other chronic diseases.
Luckily, a few tweaks to your bedtime routine can help you getting the proper amount of sleep your body needs for optimal health.
Follow these 7 tips for a better sleep tonight.
1. Wind down with yoga. Practicing a few poses before bed may help you to sleep better. Feel like saying “om” now? Try a cat stretch: Get down on all fours and arch your back as you tuck your chin down and exhale. Then inhale as you dip your back and lift your head towards the ceiling.
2. Adjust your thermostat. Keeping your thermostat between 60 – 68 degrees will prep your body for a deep sleep helping to maximize your hormone production.
3. Use essential oils. Serenity helps to sleep more deeply. Serentity is a blend of essential oils with Lavender, sweet marjoram, roman chamomile, ylang ylang, sandalwood and vanilla bean. You can diffuse in the air, apply to the bottom of your feet at bedtime, or add to a warm bath. Serenity creates the perfect escape with its peaceful, renewing fragrance.
4. Stick to a routine. Having a set routine is always the best. We have these internal clocks that regulate mental and physical changes occurring in our bodies each day.
5. Pillow talk. The type of pillow you use is a good indicator of how well you’ll sleep. Feather pillows feel nice, but doesn’t give you the support you need. If you consistently wake up with a stiff neck and shoulders, your pillow may be the issue.
6. Soak it up. A hot bath is good advice as an easy way to relax and get ready for bed. I always put 3-4 drops of Lavender oil in mine as the scent totally relaxes me.
7. Ditch the midnight snack. It’s tempting to have a snack before bedtime especially when your stomach is growling, right? Eating too much at night will do more harm than good. It can make you feel bloated and possibly lead to weight gain over time.