Sleep is an essential component of any program aimed at healing the adrenal hormone balance and repairing the systems of the body; from the gut to the brain.

Leptin is a hormone important for weight control and blood sugar balance. If you sleep 8 hours your leptin increases.

19 Ways to Better Sleep

• Follow a daily routine; go to bed at the same time each night and get up at the same time each morning. – Tweet this!
• If you are waking up because you can’t breathe (or your sleep partner is telling you your breathing stops in the night and you snore), get a sleep apnea study done. Use ear plugs if you sleep with someone who snores.
• Bad bugs in your gut mean bad sleep. A stool test could show you the issue. Treatment can get you the rest you need.

 

• Don’t turn on the light if you get up to go to the bathroom.

• Get at least 30 minutes of outdoors time (even if it’s not sunny).
• Only use your bed for sleep and sex. Don’t bring screens to bed; don’t watch TV in bed.
• If you are not tired after you have gone to bed, get out of bed and meditate. Don’t turn the light on. – Tweet this!

 

• Avoid caffeine, sugar, and alcohol completely. Consuming any of these will create a spike and then a fall in your blood sugar that can wake you up later into the night.

 

• Do not read or do any activity that causes mental stimulation one hour before bedtime. The best activity is meditation, other contemplative exercise, and/or sex.
• Use an essential oil diffuser with lavender oil in your bedroom.
• Progressive relaxation can calm your body and help prevent leg cramps. No hard exercise for 6 hours before bedtime.

• Appreciation and gratitude practice before sleep along with forgiveness work for yourself and anyone else who you need to release for the night.
• Keep pets out of your bedroom if they disturb your sleep.
• Try to get rid of thoughts that make you worry.
• Do not eat for the last 3 hours before bedtime, but don’t go to bed hungry either. This means eating plenty of protein and fat at dinner time.
• Create a bedtime ritual such as Epsom salt bath. – Tweet this!
• Make sure your bedroom is dark, quiet, and cool. An easy way to remember this: it should remind you of a cave.
• Avoid sleeping pills or use them cautiously because they cause dependency.
• Supplements and herbs that can be useful.

 

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Morning Stretches!

To your health,

PS:

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