Sleep is so important for our health.

Are you sleeping enough!   It is not just about feeling tired and sluggish the next day; we need our sleep, to heal our bodies and for our health and vitality.

Here are 8 steps that will help you have a better night sleep!

1. Make sure your body is nourished, and avoid toxins
Nourish your body and feed your cells. Allow your body to have the nutrients it requires for optimal function. Eat organic fruits, vegetables, nuts, seeds, good proteins, and good fats.
Avoid snacking before bedtime. Food should not be consumed after 9 p.m.
Gluten and dairy are hard to digest and can make you feel bloated and mucousy. Alcohol and caffeine should be avoided aswell, as it interferes with deep sleep. Many medications, both prescription and over-the-counter, may have effects on sleep.

2. Move your body throughout the day

Make sure you are exercising regularly. Try and make it part of your morning ritual.

3. Create Balance in your life

When you are stressed and under pressure, it is hard to fall asleep. Regular practices to create balance in your life should be introduced. Yoga, breathing techniques, meditation can all help quiet your thoughts and balance your emotions, cortisol levels, and adrenals.

4. Be harmonious with nature

Maintaining a natural rhythm of exposure to daylight during the day and darkness at night is an essential component of sleeping well. Your pineal gland produces melatonin roughly in approximation to the contrast of bright sun exposure in the day and complete darkness at night.

5. Sleep in darkness

Light in your bedroom can interfere with your body’s internal clock and your pineal gland’s melatonin production. You can cover your windows with blackout blinds. Install a low-wattage yellow light bulb if you need a source of light for navigation at night.

6. Limit screens, technology, and radiation

Filters on your devices will decrease the light you receive from your devices. Avoid watching TV or using your computer in the evening, at least an hour before going to bed.

Once the sun has set, avoid light as much as possible in order to promote natural melatonin secretion. All our devices, phones, TVs, and computers emit blue light, which tricks your brain into thinking it’s still daytime.

Turn off your wireless router at night. You don’t need the Internet on when you are asleep.

Keep your bed as a sanctuary for sleeping. Keep TV and work out of the bedroom, this is a place for you, to rest, heal and connect to a loved one.

7. Create ritual and routines

Go to bed around the same time each night, ideally before 10 p.m.
Create your own pre-sleep wind down, ritual and make this a special time for you to connect to your body and sTOP. Light candles, read books, listen to white noise or relaxation CDs. Compeltely wind down and connect to your body slowing down and getting ready to rest.

8. Create a beautiful, peaceful sleep sanctuary

Design your bedroom as a sanctuary for you to unwind and rest.  Keep it clean and uncluttered.  Have things around you that make you feel good, books, music, essential oils, nice sheets, supportive pillow – a space that you look forward to re-treating in!

Sleep is a big part on your journey to HEALING your body.  As we rest, the body has time to HEAL.

Yours in health, healing and lots of rest 

Dr. Carli

Carli Axford

Author Carli Axford

I’m a Healer, Chiropractor, Retreat Facilitator, Meditation Instructor as well as the Founder and Trainer of the Spinal Flow Certification Program.

More posts by Carli Axford

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