Top Practices for Deep, Healing Sleep Tonight

We all know the importance of good sleep.  When we don’t sleep, we feel tired, sluggish, and heavy headed.  I remember when I was in graduate school, I had a period where I was only sleeping 1.5-3 hours of broken sleep at a time.  I thought I was functioning, until my previous photographic memory disappeared and I couldn’t make sense of what I was reading any longer!  This struggle helped me realize how vital sleep is.  Sleep is important to discuss when talking about injuries and healing.  During sleep the body repairs itself.  When we sleep well, we feel less stress both physically and emotionally.  When have restorative sleep, we wake with our minds clear and ready to move into the day with energy.

Sleep deficiency is linked to conditions such as heart disease, stroke, kidney disease, diabetes, high blood pressure, obesity, and depression. 

While there are many tips I could share about sleep and go into great depth about the subject (sleep hygiene, sleep cycles, sleep psychology and dreams), here I will share my favorite 8 practices to get not only a good night sleep but a sleep that feels restorative, healing and will help you to awaken feeling rejuvenated!

1.     Set Your Sleep Environment for Success

When thinking of your sleep environment, think of all the senses.

o   Touch/Feeling

What helps you feel nourished and excited to sleep?  For example, do you enjoy crisp fresh sheets like when you stay at a hotel?  If so, then make sure you have some sheets that are thicker and crisp.  Do you like the warmth and snugness of a sleeping bag in the woods?  Then make sure you use a thicker, or even heavier comforter.  Try to replicate the feelings and textures that you like.

o   Smell

Are there certain smells that are relaxing to you.  Think of what type of environment do you want to create.  If you enjoy camping and nature, you can use a cedar or pine scent essential oil when you dry your sheets or apply before bed.  Maybe the smells of vanilla and gingerbread are cozy to you and remind you of your grandmother’s baking.  We read about using lavender before sleep, but if this isn’t a smell that you like, create the environment that feels good for you. 

o   Sight

In Sleep Psychology we learn about the sleep-wake cycle and how it is affected by light and dark.  When it is light out, serotonin is produced in our bodies, and we feel energized.  When it is dark, melatonin is produced, and we feel sleepy.  To have a deep and healing sleep, we want to work with these body systems.  Using black out curtains, covering up lights on any electronics in the room, or using a sleep mask all help with this.

Scientists have found that our circadian rhythm (24-hour cycle) is negatively influenced by blue light (computers, phones, tablets).  To decrease the effects of these devices on our sleep, it is recommended to turn off all devices at least an hour before sleep (and to keep the devices out of the room).

Personally, I love using an alarm clock that brightens my room slowly (like the sun rising).  I usually wake with the light, before the alarm even goes, which is so much nicer than being shocked awake.

o   Sound

A quiet room or using ear plugs to block any loud noise is best to allow the body to rest without being disturbed.  If you know that your partner’s snores wake you, you may want to invest in personal molded earplugs from an audiologist.  Some individuals like to fall asleep in a silent environment and ear plugs will support this.  Others, enjoy listening to soft music, a guided meditation, or use a white noise machine (or fan) to provide sound.

o   Taste

I know I like the freshness of toothpaste in my mouth before bed, although it is a normally alerting smell, in this case, because it has been routine for years, the minty refreshment, signals to my body that it is time to sleep.  Some individuals find that a cup of chamomile or valerian root tea provides a taste and routine to help with sleep.

2.     Timing

The timing of sleep is important.  Not just what time we decide to sleep at (after the sun sets is best) but having a routine.  Choosing to wake and sleep at the same time each day (even on weekends) can help set the internal circadian rhythm of the body.  This way the body begins to prepare itself for sleep at the same time each night.  We can’t “catch up” on sleep, so even if you get less sleep on one night, that sleep can not be “made up” the next night.  Just continue with your routine the next night to get right back into rhythm (circadian rhythms).

The second aspect of timing to consider is what you do in the hour before you turn off the lights and snuggle into your bed.  It is best to use this time to wind down with routine and ritual that set the mood for a good sleep.  During this time, put away any work, turn off computers, tv’s, cell phones and devices (blue light emitting screens), and move towards quiet and gentle activities.  Some people will take a warm, soothing bath at this time, listen to soft music, and journal/set up for the next day.  For myself, I like to use the time to meditate and perhaps stretch or engage in a yin or restorative yoga practice.

3.     Food and Drink

If you find that you wake up and to use the bathroom in the night, you will want to try stop drinking liquids two hours prior to sleep.  It is best to stop eating two hours before sleep, so that that body is not working hard to digest while you rest, and it can focus on restoration.

4.      Body

As mentioned above, the hour before bed is a great time to engage in a gentle movement practice, such as qi gong, restorative or yin yoga.  In the two hours before bed, avoid from any vigorous exercise as this will increase your heart rate and stimulate the body.  You will want to keep the body warm as you stretch and then, once in bed, make sure the bedroom is cool and has good air flow.  People with asthma or allergies may use an air purifier (which may also double as white noise) while they sleep.

5.      Mind

We have busy minds and the constant chatter in our head, can inhibit sleep.  Meditation is known to reduce anxiety and bring the body into rest and digest mode (the parasympathetic nervous system).  Research shows that even a short practice of mindfulness prior to sleep can help improve sleep quality and duration (sleep and mindfulness).

If you would like to experience a session of Freedom Meditation, you can schedule a session here (Vibrant Sol Connect)

Yoga Nidra is another great practice to use before sleep (or any time during the day).  I like to do a few stretches and turn on one of these practices when I am having trouble falling asleep.  Here is a link to an excellent guided sleep session with Yoga Nidra guide Christine Petrich (Yoga Nidra for rest and ease).

If meditation, mindfulness, or Yoga Nidra are not practices of interest, another way to clear the mind before sleep is writing.  If you are a person who wakes up in the middle of the night and has a hard time falling back to sleep, this will be especially helpful for you.  Before you sleep, take 10-15 minutes to grab a journal or even a sheet of paper.  It is important to write on paper, not type it.  Write down anything that you plan to do tomorrow…any lists or reminders of things you don’t want to forget.  Then, if you have any events from the day that are still on your mind, for example, something frustrating from work, something you want to talk to the kids about, or a strong emotion you’re feeling, write down the event, how it made you feel, where you feel it in your body, and if there are steps you would like to take in the future.  Then, knowing that it is all on the paper and you can return to it in the morning if you want…but then again, you may not want to when you have slept well.  After a good sleep, you may have a fresher perspective on the previous day.

If you are interested in journaling, Lauren Sapala has many great articles and courses about writing (Lauren Sapala).

6.  Soul- Gratitude practice

After writing down lists and anything that is on the mind, it can be helpful to turn to gratitude.  Anything at the front of the mind is released with writing and then turning the mind to things that are working in life can help the mind and body wind down.  A gratitude practice is simple and can be quick.  It can be a written practice, said out loud or in the mind.  As you review your day, see if you can pick out:

1) Something about yourself that makes you feel grateful.

2) Something that during the day (an event) that made you feel grateful.

3) Something you are grateful for that hasn’t happened yet.  This can include stating your gratitude for the amazing sleep you are about to have. 

Gratitude readies the mind and body to feel a sense of ease before sleep.

7.  Clearing the bedroom for sleep

Think about the objects you have in your room, and even under your bed.  Remove anything that (consciously or unconsciously) is not conducive to sleep.  I know someone who couldn’t fall asleep at night, she had a big picture of a busy New York street across from her bed, once she removed this picture and replaced it with something more serene, she was able to fall asleep.  If you have a tv or computer in your bedroom, you will want to remove these as they are not conducive to sleep.

8.  When to seek medical advice

A consistent lack sleep can cause any of the following symptoms: brain fog, feeling like you need caffeine or sugar midday, high blood pressure, depression, an increase in pain, trouble concentrating, anxiety, and/or jaw pain or grinding teeth.

If you find your sleep, or lack of, is severely affecting quality of life and day to day living (over 30 days), please seek professional help.  Options include: your family Doctor/Naturopath/Chinese Medicine Doctor/Psychologist or other health care professional.

Your physician can refer you for sleep studies, for example, for sleep apnea.  Your health care provider may recommend lab tests which may include, but not limited to, some of the following: thyroid, iron, blood glucose, cortisol, and hormones (especially women at the age of menopause).  Your Doctor, Pharmacist or Naturopath may recommend supplements.

Many struggle to get a quality sleep, and this article was written to let you are not alone, but there are things you can do, and help is available.  I hope this has provided you with some new ideas for a healing and restorative sleep. 

If you would like to book an appointment to discuss your sleep cycles, healing, or pain relief, click here to book today.