Sleep is the best meditation.
– Dalai Lama
In our jam-packed culture, sleep seems to take a seat behind the hustle of packing in as much as possible each day. More than ever, many of us have trouble falling asleep and staying asleep, while others experience insomnia as an ongoing issue. If this is the case for you, please seek medical help from a trained professional.
Sleep is as important to our health as eating, drinking, and breathing. Sleep allows our body to repair itself, and our brain to reset, and also is key for our entire wellbeing. Most of us need between seven and nine hours of sleep each night.
When a good night’s sleep consistently eludes us. Our wellbeing is negatively impacted.
- Fatigue, irritability, and daytime sleepiness
- Potential for weight gain and difficulty losing weight
- Contributes to symptoms of anxiety and depression
- Elevated blood pressure and increased risk of diabetes and high blood pressure
- Decreased immunity which opens the door to health issues
- Decreased mental focus, problem-solving, and creativity
Here Are Some Sound Sleep Tips:
Stick to a daily routine
- Set a schedule for going to sleep and for waking up. This balances your internal clock, keeping everything else in check
Get natural light daily
- Melatonin is a naturally occurring hormone that is controlled by light exposure which helps regulate sleep and wake cycles known as “circadian rhythm”
- Keep the blinds and curtains open during the day at home and office if possible, to let natural light in. Get outside during the daytime for a dose of “organic” light. Use a lightbox during winter months if you live in a climate that is overcast and cloudy
Avoid bright screens 30-60 minutes before bedtime
- Studies show when our eyes are glued to screens our brains are stimulated which makes falling asleep when the lights are turned off a challenge
When it’s time to sleep make sure the room is completely dark
- Cover up any electronics with a glowing light. A naturally, dark room signals both brain and body it’s time for sleep
Turn down the heat or turn on the AC so your room is cool
- The best temperature for sleep is between 65-67 degrees. A warm or hot room interferes with sleep quality
Limit caffeine, alcohol, and nicotine use
- Do so especially during the evening as you approach bedtime as these interfere with sleep
Get moving every day
- Regular exercise increases sleep quality and duration while reducing stress
Here Are 6 Natural Sleep Remedies:
Take this over-the-counter supplement as an aid in falling asleep. Melatonin is a hormone produced in the body that regulates sleep/wake cycles. The best source of melatonin is the light and sun of mother nature. The next best option is to take it as a supplement. Always seek the advice of your doctor or pharmacist for the best safety tips before taking these
Use this lovely essential oil, combined with a carrier oil, directly on your body or as a diffused spray for use on your pillow and bedding for its ability to assist with relaxation and allow sleep
This is an herbal supplement in pill form that may help to improve sleep, promote relaxation, and reduce anxiety. Check with your doctor or pharmacist before taking it to make sure this is safe for you
Try a soothing cup of this herbal tea which is known for its ability to aid in relaxation. Try other non-caffeinated herbal teas if this one does not appeal to you. There are many bedtime-labeled teas available at your local market or online
Doing some gentle, intentional breathing prior to bed releases the day away and opens your body to greater sleep by opening your heart and lung passageways, increasing oxygen flow. To get started, sit upright placing one hand on your belly and the other on your chest to feel your breath moving. Next, simply inhale softly from the belly, up through the top of your head, and exhale the breath slowly back down into the belly. Repeat this breathing sequence three times. Notice how you feel now.
What’s not a better way to soothe and end a busy day than with some intentional calming meditation? All you need is a comfy, distraction-free place to sit silently and be in the moment. If you are new to meditation and enjoy the convenience, use an app, online audio, or a video to gently guide you into calmness, while releasing all that took place for you as you focus on a restful sleep
Did you know you can find help here? From personal to professional well-being, connect with someone who can guide you to a happier, healthier, and whole life! Become a WU Friend today!
If you provide support or products that make the world a better place and help humanity live in health, happiness, and wholeness, join us as a WU World-Changer.
– The Wellness Universe
*Originally published on April 7, 2020
All information, content, and material are for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider. The information supplied through or on this page, or by any representative or agent of The Wellness Universe, is for informational purposes only and does not constitute medical, legal, or other professional advice. Health-related information provided through this website is not a substitute for medical advice and should not be used to diagnose or treat health problems or to prescribe any medical devices or other remedies. The Wellness Universe reserves the right to remove, edit, move or close any content item for any reason, including, but not limited to, comments that are in violation of the laws and regulations formed pursuant to the Federal Food, Drug, and Cosmetic Act. None of the posts and articles on The Wellness Universe page may be reprinted without express written permission.
The Wellness Universe partners with strategic powerhouse Debbie Prediger in this Wellness for All masterclass series that feeds your success journey: Business Momentum and Strategy. Join WU Business Momentum Guide, Debbie Prediger, Empowerment Coach and Strategist, as she hosts each session live, empowering you, heart-led, business-minded entrepreneur twice a month!
Catch the recorded session(s) and be sure to join the next LIVE class!
Register today: https://bit.ly/BusinessMomentum
Self-development, self-care, and inspirational classes and sessions by Wellness Universe World Changer instructors who support your total well-being.
The Wellness Universe is here to serve your best well-being. If you are experiencing anxiety, grief, overwhelm, guilt, anger, or seeking ways to cope and get help for stress, relationships, parenting, or any other issue during this challenging time, we have wonderful resources for you to connect with. Our WU Best Help members are offering reduced rates, sliding scale payment options, and even pro-bono sessions. WU Best Help
The Wellness Universe is your resource for health, wellness, well-being, and transformation. We serve and support professionals who make the world a better place and individuals and groups who seek their best life.
A woman owned company; having the vision in 2013, Anna Pereira launched the first directory in 2015 bringing together a community of members making the world a better place to be found by those seeking their best life. The Wellness Universe has grown since then to be a one-stop shop for total wellness support! We are a vetted community, online directory, book publisher, resource center, event producer, content platform, and so much more, supporting whole-health and well-being on a global scale.
The Wellness Universe is a home that connects industry professionals in the health, wellness, and well-being fields to seekers of total well-being. WU provides our WU World-Changer members with peer support, Wellness Universe produced events (live and online), projects, visibility, business mentoring, and community. Through The Wellness Universe our WU World-Changer members serve WU Friends, seekers of health, wellness and transformation, with coaching, workshops, content and more.
The Wellness Universe provides individuals and groups seeking their best lives with access to our members, wellness content, educational resources, and guidance in all areas of wellness to transform visions of how they want to live life into the life they experience.
Through the directory, WU Featured Blog, SoulTreat wellness retreat, Self-Care Books, group well-being programs, and online learning center, The Lounge, The Wellness Universe provides many avenues to support whole health, mind, body, spirit and planet.