A Crash Course in Getting Better Sleep
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Getting quality, restful sleep is very important for our hormonal health & balance because of the many processes our brain and body does while we’re resting. These processes include cellular repair, hormone release, the brain stores new information, detoxification occurs, muscle repair, and much more!
Tips for Better Sleep
- Journal Before Bed
Keep any type of notepad on your nightstand, grab a pen, & de-load your brain. You don’t have to write in complete sentences, or even in a way that could be read later, you are simply getting all the thoughts in your brain down on paper to help you un-wind. If you’re someone that needs more structure, try reflecting on your day by asking yourself simple questions like what went well today, what did not go well today, what would I like to accomplish tomorrow. - Take Deep Breaths
When you’re ready to sleep, your head is on your pillow and your eyes are closed, take deep breaths to help trigger your parasympathetic nervous system (rest & digest state). Inhale as you count to 4, hold for 4, breathe out for 4. Alternatively you can inhale for 4, hold for 7, breathe out for 8. This will help calm your mind and body and help you drift into a peaceful state of sleep. - Take Magnesium 30mins Before Bed
My favorite magnesium supplement for better sleep is MagSoothe from Jigsawhealth (code VANDA at checkout), it’s a tasty drink & I always feel like I got deeper sleep when I take it. - Lower the Temperate of your Room at Night
Research has shown the optimal sleeping temperature is actually 65-68 degrees. A little cooler than I like it, to be honest, but being in a cooler room helps the natural temperature decline that our body goes through prior to and during, sleep. Having the room too warm negatively impacts the amount of time spent in various stages of our sleep cycles. - Take a Warm Bath Before Bed
This also helps support the natural temperature decline of our body. - Have a Bedtime Snack
My Mammaw used to always say “you’ll sleep better with a full tummy”…..turns out there’s some validity to her statement. Consuming a full meal prior to going to bed is not recommended because of the negative impacts on digestion, however, having a small snack that is rich in protein & fat will help regulate your blood sugar throughout the night and prevent mid-night wakings. My personal favorite is keeping a jar of nuts on my nightstand and having a small handful.
My hope is that you can walk away from this blog post, implement 1 or 2 of these tips, and start to see improvements in your sleep (& energy) pretty quickly! Then, with some time you’ll begin noticing improvements with you other hormone related symptoms as well!
If you feel like you’re ready to fast track your hormone healing journey, I encourage you to apply to work with me, so we can make a plan customized to you & your specific needs!