My 4 Keys to Quality Sleep

DISCLAIMER: All information is for education purposes only.  It is not intended to diagnose, treat, cure, or replace health professional advice.   Always seek guidance of a medical professional for all health concerns.

To start your day right, you need to have a good night.  Millions of people are struggling to get the optimal 7-8 hours of quality sleep.  We all know that’s not good.  But what can we do about it? My suggestions start with taking care of our basic physical, emotional, mental, and spiritual needs to promote a good night sleep. I am not a sleep expert, but I have had to do some research because of my own issues with sleep. Blessings to you as you find what works for you!

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MY 4 KEYS TO QUALITY SLEEP

1.      TAKING CARE OF YOUR PHYSICAL NEEDS IS PARAMOUNT TO A GOOD NIGHT SLEEP. 

Here are some things to keep in mind.

  •  Have a set bedtime routine for yourself and for your family.  Wind down in the same way at or near the same time each night.  Get up at or near the same time each day.  This helps your body set its biological sleep rhythm. 

  • Studies show that having the room temperature a little cooler promotes better sleep.  Around 65-70 degrees seems good for many.  More info on best sleep temperature.  One study showed that the room temperature is one of the most important factors to getting a good night rest.

  • Stop using electronic devices or watching TV at least on hour before bed, ideally two hours before bed.  The blue light given off by electronics can mess with your body’s ability to produce melatonin needed to allow for good sleep.  It’s best to make your bedroom a screen-free zone.  Your body needs the downtime away from the light and the radiation emitted by the devices. Learn more about how electronics affect sleep.

  • Instead of electronics, read a book (an actual book with paper pages) or do some other quiet activity like a puzzle, word search, crossword puzzle, or art project etc. before bed.

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  • Make sure your drink enough water during the day so you aren’t loading up on liquid in the evening or before bed to ward off the extra trip(s) to the bathroom in the middle of the night.

  • Turn off your router and other electronic devices at night.  This is a simple, but powerful way to assist you in getting a good night sleep.  (Also, put phones on airplane mode and keep charging stations out of your bedroom.) This gives your body a break from the exposure to the microwave type radiation emitted by these devices.

  • If you do all these things and you still struggle, it may be time to get help. One great option to find underlying causes that may be affecting your sleep is Nutrition Response Testing. Request an Assessment.

2.      WE ARE EMOTIONAL BEINGS, AND WE NEED TO FEEL EMOTIONALLY SAFE TO SLEEP.  Knowing this, we really need to be careful what we allow ourselves to watch or engage with on television or social media.  A steady diet negative of news will yield negative emotions that can really wreak havoc on our ability to get quality sleep.

One tool I have found to be powerfully effective is HeartMath® heart-focused breathing techniques.  The heart and brain perform best when they are in sync with one another.  This allows the body to relax and rest more easily.  If you are interested in learning more about HeartMath® breathing techniques, request a brief training session.  In just 15 minutes I can teach you the basics and you will have tool that you can use anytime, anywhere.  REQUEST 15-Minute TRAINING. 

3.      CALM YOUR MIND AND DOWNLOAD YOUR THOUGHTS BEFORE GOING TO SLEEP.  

Journaling before bed about what you learned during the day, what you appreciated, and what you plan to do tomorrow can release this information from your mind and allow your brain to process it prior to your head hitting the pillow.  Or keep a Gratitude Journal or Journal of Thanks.  There are all kinds of journaling ideas out there.  Pick one to get you started and explore others as you need to change things up. 

Another great tool to quiet the mind is listening to calming music such as Wholetones, or using BrainTap.  I personally, didn’t find that Wholetones helped me sleep, but thousands of others have found it helpful.  I like to listen to Wholetones during the day or have my dog listen to it to keep him more chill.  Wholetones a more economical option to try than BrainTap.  However, the science behind BrainTap is very impressive and may be just what is needed to promote better thinking and better sleep.  BrainTap Science.   I am continuing to explore this device.  Stay tuned!  I hope to share what I learn in the future.

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4.      NURTURE YOUR SPIRITUAL NEEDS BEFORE BED.

I am not great at meditating. But I find that grounding myself and seeking refuge in prayer lifts burdens from my shoulders, and places them in the hands of one much wiser and more powerful than I.   I make this a part of my nightly (and morning) routine.  There are actually many studies on how prayer benefits wellness and rest.  If you are having trouble sleeping and have been neglecting this, perhaps it’s time to start. Prayer Helps Quality of Sleep.   

If you feel you need product support, please reach out.  I have a number of natural solution options.  There is help to get a good night sleep.   Request a free screening.

Cast all your anxiety on him for he cares for you.  1 Peter 5:7

If you feel like you are already doing everything you can possibly do to get a good night sleep and it still isn’t happening for you, then I suggest you find help.  It’s important to get address the underlying causes that may be affecting your sleep.  Your sleep is an essential part of your wellness that can’t be ignored.  (Well, it can.  But the impact won’t be pretty!) 

Get help. Request an assessment to see if you have some underlying causes that may be affecting your sleep with Nutrition Response Testing. REQUEST ASSESSMENT.

Brain Health, Detox Support, Women's HealthAnita Bastian2021