SLEEP for Women

Sleep wellness

SLEEP is the Single Most Important Thing You Can Do For Your Health!

  • Vital for staying optimally healthy
  • Regain energy needed for the day ahead
  • Not enough sleep can:
    • Disrupt daily life
    • Make you more prone to mood swings
    • Weaken immune system
    • Increase stress
    • Cause symptoms that affect productivity and mental well-being

Before sleep, adopt good sleep hygiene:

  • Avoid exposure to EMF (electromagnetic fields) from electronic devices at least one hour before bed
  • Reduce alcohol consumption
  • Exercise regularly to help sleep cycle
  • Developing a proper sleep schedule will help:
    • Allow ample rest time for yourself
    • Your body to stay alert and energized during the day

Sleep Tips

  • No alcohol in the evening – it disrupts Melatonin
  • Increase magnesium and tryptophan foods at night: chicken, eggs, dark leafy greens, pumpkin seeds
  • Consider magnesium supplements which is a natural relaxant (100-300 mg per night) – ask health provider
  • Epsom salt bath before bed
  • Herbs for sleep: Valerian, Hops, Passionflower – ask health provider
  • Guided imagery: deep relaxation that uses music and imagery to help you fall asleep
  • Cognitive Behavioral Therapy with a therapist
  • Some Rx medications could be disrupting sleep so investigate and talk to health provider
  • Restless Sleep Syndrome: Talk to health provider to check Iron and Vitamin D levels
  • Sleep Apnea: have a sleep study done, use a CPAP machine or dental appliances that reposition lower jaw
  • Aromatherapy for sleep: Lavender is especially helpful-diffuse or mist
  • What things are you doing that makes your sleep difficult or worse? Talk to health provider or sleep expert
  • Wake up at the same time every day
  • Exercise early in the day
  • Expose yourself to early daylight by opening curtains
  • Avoid alarm clocks with blue light displays-blue light overrides melatonin production
  • Turn down thermostat to 70-72 degrees or lower, sleep in a cooler environment
  • Use blue light-blocking glasses in the evening if using computers
  • Replace mattress every 10 years and pillows every 2 years or sooner
  • Pets should sleep in their own beds
  • Make bedroom a sanctuary and use blackout curtains
  • Keep a good book by the bed to read instead of scrolling through social media
  • Write down your to-do list for the following day to keep mind from racing
  • Gratitude journal: part of your sleep ritual
  • Drink calming herbal teas in the afternoon along with water; avoid caffeine in the afternoon and evenings

We invite you to Beeing Well to see what we have to offer.

Much love and gratitude-

Janalee

Leave a Comment





This site uses Akismet to reduce spam. Learn how your comment data is processed.