Sleep Hygiene

1. Unlock Your Sleep Chronotype

Discover your unique sleep-wake rhythm, or chronotype, tailored specifically to your body's natural tendencies. Understand when you naturally feel alert or drowsy to optimize your sleep schedule accordingly. Explore more about sleep chronotypes here:  

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   2. Navigating the Effects of Alcohol and Caffeine on Sleep

Alcohol may initially induce sleep because it is a depressant, but did you know that alcohol also disrupts crucial REM sleep? 

This sets our mental health up for failure while impacting cognitive functions like memory and emotional regulation.

Similarly, caffeine consumption, which has a 5-hour half life, can impair sleep quality and latency by antagonizing adenosine receptors, hindering what you are after... great sleep!

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   3. Harmonizing Fight or Flight Responses

Begin the quest for an evening routine.  This routine should work towards navigating and diminishing stress-induced fight or flight responses.  The best way to do this is with relaxation techniques such as deep breathing, meditation, or mindfulness.  These things are the best at promoting a tranquil state conducive to restful sleep.

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   4. Crafting Your Sleep Sanctuary

Craft a serene sleep environment characterized by cool temperatures (60-67°F have proven to be the most effective for deep sleep), darkness to stimulate melatonin production, and minimized noise disruptions to prevent sleep fragmentation.

If you have little ones that awaken frequently, I suggest looking into a sleep training program like Taking Cara Babies (but we have kids too, and I know how difficult it can sometimes be)!

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   5. Shield Against Blue Light Disruption

Shield yourself from disruptive bright and blue-light emitted by screens before bedtime using Night Mode/Shift filters or blue light-blocking glasses.  If you are going to use screens before bed, turn the brightness as low as it will go, and aim to be off of your phone/tv at least 1-2 hours before sleep.

*Did you know that just 5 minutes of screen time can reduce Melatonin stores by up to 98%??

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   6. Nurture a Nighttime Ritual

Embrace a personalized bedtime routine to cue your body for relaxation, incorporating activities like reading, warm baths, or gentle stretching to ease into restorative sleep.  Magnesium (Glycinate, Malate, and Threonate are best) and Ashwagandha supplements have shown to promote great sleep and relaxation as well.

Check out my Supplement Shoppe here for the best quality supplements that you can buy: 

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   7. Mindful Eating for Restful Nights

Steer clear of late-night eating to avoid discomfort and indigestion, disrupting sleep patterns. Aim to complete meals at least four hours before bedtime for optimal rest.

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   8. Harnessing Nature's Remedies for Sleep

Explore natural remedies like chamomile tea, lavender essential oil, valerian root, honey, and pistachios, renowned for their potential to enhance sleep quality and promote relaxation.

Essential Oils also help to calm the body and mind, preparing them for rest.

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   9. Insights Through Sleep Tracking Technology

Leverage advanced sleep tracking devices such as the Apple Watch,  Oura Ring, or Whoop band to gain valuable insights into your sleep patterns, empowering informed adjustments for enhanced sleep quality.

There is so much to learn from our own sleep data!

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   10. Commitment to Consistent Sleep Patterns

Maintain a steadfast sleep schedule by adhering to consistent bedtime and wake-up routines, fostering harmony with your body's internal clock and optimizing overall sleep quality.

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"Great sleep is a beautiful refuge, a recharge for the body, mind, and soul, offering the sanctuary needed to awaken to life's endless possibilities refreshed and renewed."