Are you one of those people that has trouble falling asleep and staying asleep? Does your mind just keep running when you lay down and it takes you an hour to finally fall asleep? I have some healthy tips for you for today’s #TuesdayTip.
Tip #1: Stop using the computer, smart phone, & TV at least 30 minutes- 1 hour before going to bed.
Tip #2: Make sure your bedroom is dark, quiet and cool.
Tip #3: Remove any electronic devices from your room (except those that are necessary). I keep my cell phone in the living room and it’s on Do Not Disturb, so if someone texts me or calls it doesn’t make a sound (unless that person is on my favorites list and it’s an emergency). If you need your cell in your bedroom, make sure it’s not in your line of sight when laying in bed. My husband uses his cell for an alarm clock but he keeps it on the floor right next to the bed. We don’t even have a TV in our bedroom.
Tip #4: Don’t exercise right before bed, unless you are doing a nice relaxing yoga stretch. I love taking 5-20 minutes to do a yoga stretching routine before bed because it really calms my mind, relaxes my muscles, and even prevents back pain in the morning. Doing this also tells my body that it’s time to relax and get ready for bed.
Tip #5: Limit your caffeine and alcohol before bedtime (yes, I’m encouraging daytime drinking lol) If you have a glass of red wine with dinner make sure you don’t have any after a certain time each night (at least 3 hours before bed). I usually don’t have any more alcohol after 6/6:30 PM each night, but we eat dinner earlier than most families. If I do tend to drink too much, I have a terrible night’s sleep and am very restless.
Tip #6: Use a diffuser with Cedarwood, Lavender, Chamomile, Spearmint, or Ylang Ylang. Pick one of these or combine a few of these and diffuse while you are sleeping. You can also rub a few drops on the bottom of your feet(specifically big toes) with Sweet Almond Oil or Coconut Oil before bed. I love the smell of Sweet Almond Oil and Cedarwood together. I rub this on my feet every night before bed, as well as cup it in my hands and inhale for 3 deep breaths. You can also put a few drops of an oil on a tissue or cotton ball and place it right under your pillow so you smell it all night long. I also rub a night cream on my face and neck right before bed that has Lavender and Frankincense which is good for age spots and wrinkles but is also very calming. If you missed this post you can find it here.
You must realize that each person has different reactions to essential oils. Lavender might work for me but not for you. You need to try an oil and see if it works for you, and if it doesn’t then try another relaxing oil.
Stay Healthy my Friends!
XO,
Carrie A Groff
-Healthy, Fit & Barefoot!
“Happiness is Barefoot on the Beach!”
CG Fitness: Personal Training, Nutrition & Yoga 