7 Steps to Better Sleep
Poor sleep is an epidemic that can lead to accelerated aging, high cortisol, weight gain, depression, etc. Sleep allows your body to recharge, reboot, repair, restore and revive.
Sleep disturbances are directly related to increased sensitivity to cortisol. When we’re under prolonged periods of stress, our cortisol levels remain elevated and our adrenal glands never get a chance to recharge. This can lead to cravings, obesity and blood sugar imbalances which have been shown to negatively impact our mood.
Try These Methods
At least an hour before bed light delays the production of melatonin
300-600 mg of valerian root or .5-3.0 mg melatonin
Tell yourself you’re not a poor sleeper to becoming a better sleeper
- Time you went to bed
- How long it took to fall asleep
- How many times you wake up
- What time you get up in the morning
Omit after 3 p.m.
Try a warm bath, yoga poses, or writing a daily gratitude list
- Remove clutter
- Room darkening curtains
- Remove paperwork, work piles
- Use candles, aromatherapy
- Essential oils: lavender, roman chamomile, sweet marjoram, valerian root, frankincense, clary sage