I cannot emphasize enough how important it is to get several hours of uninterrupted sleep each night. Here are a few helpful hints to get at least 8, uninterrupted hours each night.
There are these wonderful little “cleaners” in your brain called glial cells.They are dormant during the day as you are busy firing neurons through regular brain activity. Once you enter a deep, restful state of sleep, glial cells spring into action cleaning up the debris left over from all that neurological function through the day. A lack of sleep results in under or over activity from glial cells which has been associated with dementia and other neurodegenerative diseases.
Therefore, it’s important to prepare your body and bedroom for the most restful sleep possible. You may not realize how many known sleep disruptors are actually in your sleeping space.
A few helpful hints to get at least 8, uninterrupted hours each night:
1. Turn off or remove electronic devices with an indicator light
Any electronic device with an indicator light (alarm clock, phone, tv, white noise machine, router, computer, etc) is probably using an LED bulb. LED lights might not bother you as you drift off, but they are likely to awaken you in the middle of the night. Either remove the device or cover the light source with black, electrical tape.
2. Refrain from looking at an electronic screen for at least an hour or more before bed
If you aren't able to refrain from looking at an electronic screen, at least set it to “nighttime” mode to lessen the effects of the artificial light.
3. Read a book
Turn off the TV and electronics and cozy up with a good book. Keep a few of your favorite inspirational books by your bedside.
4. Make a to-do list
Use pen and paper to clear any nagging thoughts from your mind. Journaling is an effective way to clear your mind. Use your favorite journal and pen, and quickly write down everything that comes to mind.
5. Treat yourself to a luxurious bath
Try a warm bath before bed to prepare you for a good night’s rest.
Add some essential oils to promote restful sleep.
Recommended Essential oils are: sandalwood, calamus, rosemary, brahmi, chamomile and cardamom.
The aromatherapy combined with the stress-relieving effects of a warm soak will prepare your body to slip easily into restful sleep.
Try these tips for a few nights and see if you notice improvement in your sleep patterns.
What evening routines do you have to help you get 8 hours of sleep? Please share what does or does not work for you. We would love to learn from you.
About the author
Jess Ewart is an entrepreneur, consultant, yoga instructor and Ayurveda practitioner
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