Counting Sheep?

Can you remember the last time you had a really good night’s rest without being completely exhausted or using sleep medications? If you can what were you doing before you went to bed? If you can or can’t this may be the blog for you. For each of us finding that unique way that we unwind and transition from a state of accomplishing the day’s tasks to a state of relaxation can be elusive but there are universal steps, we can all take to develop healthy sleep hygiene.

Most of us now understand how the lack of quality sleep can negatively impact our day’s activities and our overall wellness but achieving a healthy natural sleep can still be just a dream. One of the keys to making this dream a reality may lie in developing a healthy bedtime routine or good sleep hygiene. A healthy bedtime routine signals the brain and the body that it is now time to relax which allows you to begin to feel sleepy. I would like to share some of my tips for good sleep hygiene that help to facilitate a natural, restful sleep no matter where I am.

Is There An End to This Day?

A good way to start your routine is to schedule a time when you turn off the electronic devices. Blue light inhibits your body’s production of melatonin, the hormone in your body that plays a role in sleep. Many devices allow you to set this up in advance as a “routine or a focus.” For example, my iPhone has a “sleep focus.” Sleep Focus filters out notifications and phone calls, and it signals to others that you're not available. You can also schedule a wind-down period. By scheduling this ahead of time you make a habit of winding down. Scheduling also makes it harder to ignore the clock and continue with tasks that may be preventing a peaceful night’s sleep. Schedule a time at least an hour before your scheduled bedtime to turn off all of your devices or put them on sleep mode and begin the task of unwinding.

Minding Your Business

Is planning, worrying, role-playing, the next day keeping you awake? While restful sleep is a key to top-level productivity it also helps curb chronic stress. I end my workday by scheduling the next day or making tomorrow’s to-do list. This helps to declutter my mind and give it a cue that I am done for the day. This works for many people as a cue that you can rest easy knowing tomorrow is already organized,

Does your mind kick it into “high gear” as soon as your head hits the pillow? You just can’t get your brain to shut off and chill out. It is important to find what works for you when clearing your mind and releasing tension but here are some suggestions. I like to take a nice warm shower/bath while listening to an audiobook, usually fiction or biographical. The point is to listen and not be thinking too hard. I then lay on the bed, cooling off and running a “systems check.” I check in with my body starting at my toes and work my way up to my mind. This is a meditation for me and it focuses my mind to create that state of being and not doing. If there is any tension in any area of my body I take a moment to concentrate on releasing that tension. “Cooling down” both the temperature on my skin and the room temperature helps to put me in a relaxed state.

Bedroom vs. Multi-Purpose Room

Is your bedroom your sleep sanctuary? Answer that question truthfully because your bedroom plays a very significant role in healthy sleep. Make sure your bedroom is decluttered and a device-free oasis, if possible, if not make sure your devices are not light-emitting or turned off. Optimally, your bedding should be made of natural, hypoallergenic fibers that help to release heat and maintain a comfortable body temperature. If you are turning and tossing at night an elevated body temperature may be to blame. An elevation in temperature causes you to wake and shift to a cool portion of the bed or flip the pillow over. A pillow and pillowcase that incorporates ceramic reflective technology to help keep your head a couple of degrees cooler than the rest of your body can help alleviate this nighttime disruption. I recommend you take a look at the Kenko Naturest Custom Pillowcase and Custom Pillow. Both are a natural, breathable cotton blend. Woven into the pillowcase are ceramic polyester and chitosan these are special fibers that help regulate temperatures and are antimicrobial. Inside the Kenko Naturest® Custom Pillow is a special filler of rolled natural latex. The filling is designed to allow you to subtract or replace filler to achieve the desired degree of firmness.

Natural Napping Solutions

An affordable alternative to a new mattress is the Kenko Naturest® Fit. I love my Fit not just because a restful, uninterrupted night is now my new normal but also because of the sustainable construction and responsible packaging. This thin mattress topper with 800 gauss magnets comes in twin, full, queen, and king sizes and fits like a fitted sheet. The topper is made with Rubberthane and natural latex nodules for massaging effects (most folks with a latex allergy are not allergic to natural latex.) Woven into the topper are reflective and breathable fibers that help regulate body temperature and support ventilation. One of my favorite features is the tourmaline incorporated in the Kenko Naturest® Fit. Tourmaline when exposed to pressure, heat, or motion, gives off electrons which can help create a calming effect. Nikken has a whole bedroom of Wellness Home products that promote natural, effective sleep. I encourage you to check them out.

Yoko and her Kenko Naturest® Fit.

After I bathe, I get on my bed with FIT topper and Naturest Pillow on my back so I can cool & balance
my temperature. I feel the soothed and the stress begins to release. I love to run my feet on the tiny, relaxing
nodules on the topper. When it is time to start the sleep process my Dream Comforter goes on top to help me prepare to sleep.
On many cold mornings, I return to bed to start my day in a warm, energetic, comfy place. My bed is one of my favorite places along with my PiMag water system!!

“Sleep is the single most effective thing we can do to reset our brain and body health each day -- Mother Nature's best effort yet at contra-death.” Matthew Walker, Ph.D., and director of the Center for Human Sleep Science.

Try incorporating some of these ideas into your sleep hygiene routine and then refine, tweak, make a routine that is unique to you. Maintaining a sleep journal may help you create the optimal bedtime routine. Having a bedroom environment and daily routines that promote consistent, uninterrupted sleep is key to healthy sleep hygiene, a healthy immune system, and an overall sense of well-being.

Be Healthy by Choice.

About Heather N. Abbott:

Heather is the COO at “Self Care Awakening.” Heather is an IIN Certified Health Coach. "I create a sacred space for you to become your best self."

Use the Contact/Book an Appointment page to schedule a free consult.

Heather is a founding member of Ladies Leading Ladies a group dedicated to training and empowering current and future Wellness business leaders.

I am a Wellness Business Builder. I work with a team of consultants. I nurture client relationships. I love building new relationships. Let’s connect. I enjoy working from home and gaming with my family.

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