Mindful Mondays Sleep
Christie_Honigman_Sleep damedeeso/for PhillyVoice

In today’s society, many of us are expected to run on little to no sleep at all, let alone have the luxury of preparing for bed as the sun is setting.

June 13, 2016

Don’t snooze on sleep: 5 tips to more restorative rest

As we all know, in the days of the cavemen, there were no clocks. As such, our bodies evolved to sleep when it was dark and function during the daylight. In today’s society, many of us are expected to run on little to no sleep at all, let alone have the luxury of preparing for bed as the sun is setting.

Although it may be unrealistic for many of us to sleep like the cavemen did, it is crucial for each and every one of us to have healthy regenerative sleep each night. The health benefits of adequate sleep not only include more resilient immune function and increased metabolism, sleep also plays a critical role in other important bodily functions such as learning, memory and overall cognitive function

Despite these facts, for millions of Americans, it is so difficult to fall or stay asleep during the night. Here are my top five tips for a better night’s sleep with the intention of helping you fall asleep more easily and wake up feeling more rejuvenated, ready to take on anything.

  1. Get on a regular sleep schedule. Find an 8-hour window (9pm-5am, 10pm-6am, 11pm-7am, whatever works with your personal schedule) and really try to stick to it. Eventually, your body will be on a routine, making it easier to fall asleep at your set bedtime.
  2. Start turning down lights and sounds two hours before bed. Dimming lights and turning down sounds will signal to your body that sleep is on the horizon.
  3. Don’t drink or eat too close to bedtime. Staying away from foods and drinks near bedtime will make a nighttime trip to the bathroom less likely.
  4. Put a heating pad on your stomach or back 30 minutes before bed. The warm sensation on your flank will simulate the feeling of the full belly that puts babies (and adults) to sleep.
  5. Pick a sleep scent. Spraying a calming smell on your pillow like lavender can put the body in a state of relaxation, and make you feel like you are retreating at a spa.