By Body Ecology™
- Get your minerals. You need minerals to feed your adrenals, the small glands above your kidneys that help regulate your sleep cycle. If you have difficulty getting to sleep or staying asleep at night, then your adrenals might be weakened. Your adrenals need lots of minerals from green, leafy vegetables, ocean vegetables and mineral supplements, like Ancient Earth Minerals*.
- Exercise. OK, you know you should exercise, but did you know it can help you sleep? Research shows that even 30 minutes of exercise can help you get a good night’s sleep. Make sure you break a sweat and keep exercising regularly for the best benefits. If you’re worried about evening exercise keeping you up, then time your workout about 5 or 6 hours before plan to go to bed. Learn more about how to get the most out of your workout with Body Ecology’s 9 Resolutions to Commit to the Most Beneficial Exercising.
- Take naps. Short naps (20 to 30 minutes) are good for you! While you might associate naps with laziness, research shows naps improve alertness and performance, help you relax, and even reduce your blood pressure.
- Get to bed before 10 p.m. Even if you only do it a few times a week, hitting the sack before 10 p.m. gives your body crucial time for restoration and optimal hormone levels. Your body’s level of melatonin, the hormone that induces sleep, peaks between midnight and 1 a.m. so it’s ideal to be asleep by then. 6 If you’re really committed to healthy sleep and nourishing your adrenals, then make 9 p.m. your goal at least once per week.
- Avoid sugar. There are a lot of reasons to avoid sugar, but getting a good night’s sleep is a big one. Sugar and processed foods deplete your body of the minerals it needs to encourage rest and may give you a “sugar high” that keeps you from sleeping at night. Try a probiotic liquid, such as Body Ecology’s Coco-Biotic to end sugar and carb cravings.
- Turn off the TV and computer. About 2 hours before bedtime, be sure to turn off your television and computer. The screens give off light that fools your pineal gland into thinking it’s daytime. Your pineal gland needs darkness to tell your body to produce melatonin, so it is essential that you turn the lights down before bedtime.
- Relax before bed. Now that you’ve turned the lights down, why not read a book, listen to relaxing music or take a warm bath? Relaxing activities help prepare your body for sleep and get your mind ready as well.
- Sleep in your bedroom. Reserve your bedroom for sleep. It may seem obvious, but many people have offices in their bedrooms or watch TV from the bed. If you have the space, move hobbies and work into other rooms and make your bedroom a sanctuary where you can rest and recharge.
- Take a sleep retreat. One of the best ways to nourish your adrenals is to take a long weekend to do nothing but sleep! Four days of getting to bed at 9 pm. and sleeping until you wake naturally can do wonders for your energy and reset your body’s clock to a healthy sleep cycle.