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For your body
Three Ways to Sleep Smart
3 minutes
•
2/19/22
I knew what I was signing up for when I had that cup of strong Indian Chai at 5 p.m. (slurrrp, gulp, guilt) followed by a fudgy chocolate coffee brownie at 7 p.m….Of course, I paid the price—I was wide awake until 2:30 a.m., tossing and turning, and promising myself to never do that again! Can you relate?
On a day-to-day basis, do you have a list of things you avoid because with trial and error, you have learned that it interferes with your quality of sleep? Or are there things you do because you know it helps you transition into sleep?
Yes? Then, you’re already paving the way to good Sleep Hygiene
Sleep hygiene is any activity, ritual, or practice that you consciously do or avoid to achieve three goals:
- Effortless transition to sleep,
- Uninterrupted sleep,
- Waking up rested.
Here are 3 easy practices to add to your daily routine to sleep smart and build healthy sleep hygiene!
Lights out! We sleep better in a dark environment—that’s a fact! Our body gets the signal to produce melatonin (sleep hormone) and kickstart the sleep mechanism when it senses darkness. Do this> Take away the blue screens (TV, iPad, phone, laptop… you get the idea), cover up unnatural light from electronic devices in the bedroom, and draw your blackout curtains/lower your blinds to stop the unnatural light in the night!
Be Cool! I mean it literally—and figuratively, too! Lower the temperature to anywhere from 60° to 68°F and snuggle up! When it’s time for the body to rest, there is an automatic drop in your core body temperature to help initiate sleep.
Sensory Care Makes Sense! Oil up those ears, nostrils, and lips. Just a drop of sesame oil is enough. Experiment with it for a few days. I used to wake up in the middle of the night with a dry nose and mouth. Not anymore! It really helps pacify the restless mind, makes breathing easy, and lets the body fall into sleep easier, better, and deeper. To soothe tired eyes, I also use a drop of rose water in each eye (I love the Soma Netra drops from Chandika) to help recover from days with too much screen time!
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