Tips To Improve Your Sleep Health

Updated: Oct 19


Living in a fast-paced society can mean low sleep prioritization despite statistical significance for rehabilitation. Research demonstrates that lack of sleep affects the psychoneuroimmunology pathway responses, increasing cardiovascular disease, cancer, and depression risk (Irwin, 2015). Mediation of depression and hypertension indicators disrupt in circumstances of sleep interference, additionally contributing to cardiovascular disease risk and other psychoneuroimmunology circumstances. Upon realizing the importance of sleep health, I thought I would share some techniques I use for a great night's rest.

Establish A Bedtime Routine


To signal progress to bedtime, I begin with a shower. I recommend adding a eucalyptus bundle to your shower head for stress reduction, respiratory health, and a spa-like decor. After cleansing the day away I:

  • Complete my skincare routine (which I can go on and on about).

  • Brush my teeth.

  • Put on cozy pajamas.


Sleep In A Cold Room

Now you are in relaxation mode. Before I get in the shower, I turn down the temps. I get cold very quickly so my thermostat would generally be at a higher temperature during the day, but at night, I love sleeping in a cooler room and will wake up if it is too hot. For sleep preparation, the core of your body releases heat. According to Dr. Winter (2017), sleeping in temperatures below 67 degrees is healthier and contributes to metabolism, anti-aging, and diabetes prevention. Ok I don't sleep with it THAT cold. I'm more of a 72-74 kinda gal.


The development of defense mechanisms against inflammation also correlates to immunity enhancement. You know, so you can avoid that common cold. Additionally, the body releases melatonin and other various hormones that contribute to the anti-aging process (Inc., 2017).


Avoid Heavy Foods & Caffeine.

It seems simple, but I was that person who used to eat a burger and fries, lay down for bed, and then complain about heartburn. Ok... stop giving me those judgy eyes. Also, avoid caffeine before the evening. It affects your sleep more than you would think.


Unplug

Very straightforward. Please turn off the TV, put your phone on silent, and charge it AWAY from your nightstand.


Release Negativity

My last and favorite practice I have recently been working on for bedtime has been to release the day through yoga, meditation, or journaling. The release could be an incident in your personal or work life, a grudge, a worrisome thought, or anything else that mentally impacts you. In Glorilla and Cardi B's words, "Every day, the sun won't shine, but that's why I love tomorrow." Taking on and holding on to negativity can affect your sleep and overall physical health. On the flip side, I set aside the time for gratitude.

Final Tips If You Were To Encounter Trouble Sleeping:


Ashwagandha

This medicinal herb is available in capsule form and assists cognitive function, sleep enhancement, and stress reduction.


Banana Leaf Tea

Someone recommended this to me once, and it works! It tastes kind of funky at first but prepares for the best sleep. Wash an organic banana with the peel on thoroughly and cut off both tips. Then cut the banana in half and place it in boiling water until the water becomes cloudy. You drink it like a tea containing magnesium, potassium, and antioxidants.


Sleep Sounds

"Alexa, play ocean sounds!" Rain sounds are also great for falling asleep, and I recommend the Calm App as well.


Me and my dad living our best sleeping life

 

References


First photo: 📸 @antoniosureshot


Inc., H. T. (2017, October 11). Sleeping in a cold room is healthier, scientists say. KCCI. Retrieved October 10, 2022, from https://www.kcci.com/article/sleeping-in-a-cold-room-is-healthier-scientists-say/12161337


Irwin, M. R. (2015, January 3). Why sleep is important for Health: A Psychoneuroimmunology Perspective. Annual review of psychology. Retrieved October 10, 2022, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4961463/


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