Day 9 Sleep Tip

This week we will focus on Sleep Hygiene. What is your sleep routine or hygiene like? What areas would you like to improve

Good sleep hygiene is all about putting yourself in the best position to sleep well each and every night.

Optimizing your sleep schedule, pre-bed routine, and daily routines is part of harnessing habits to make quality sleep feel more automatic. At the same time, creating a pleasant bedroom environment can be an invitation to relax and doze off. Plus, harnessing the gifts of the earth to maximize and support optimal sleep. All this adds up to healthy sleep hygiene.

We will share our pro- tips for these areas. Know that these are helpful tools and they aren’t rigid requirements. You can adapt them to fit your circumstances and create your own sleep hygiene routines to help get the best sleep possible.

First up is: Be Consistent!
Having a set schedule normalizes sleep as an essential part of your day and gets your brain and body accustomed to getting the full amount of sleep that you need.

*Have a Fixed Wake-Up Time: Regardless of whether it’s a weekday or weekend, try to wake up at the same time since a fluctuating schedule keeps you from getting into a rhythm of consistent sleep.

*Prioritize Sleep: It might be tempting to skip sleep in order to work, study, socialize, or exercise, but it’s vital to treat sleep as a priority. Calculate a target bedtime based on your fixed wake-up time and do your best to be ready for bed around that time each night.

*Make Gradual Adjustments: If you want to shift your sleep times, don’t try to do it all in one fell swoop because that can throw your schedule out of whack. Instead, make small, step-by-step adjustments of up to an hour or two so that you can get adjusted and settle into a new schedule.

*Don’t Overdo It With Naps: Naps can be a handy way to regain energy during the day, but they can throw off sleep at night. To avoid this, try to keep naps relatively short and limited to the early afternoon.

Be Consistent also means being consistent in your routines for getting ready for bed and utilizing the the tools you have such as LLV, PB Restore and the Serenity System CONSISTENTLY!

Which of these tips will you be making apart of your sleep hygiene checklist?

I'm looking forward to better understanding good sleep hygiene practices to apply.

I really need to adjust bedtime life is crazy and 9:30 bedtime just doesn’t work.

I will go to bed 15 minutes sooner each day.

I am going to work on being more consistent with going to bed at the same time. I often wake up at the same time even if I go to bed a little later.

I am going to work on going to bed at the same time

Naps have been helpful as I am 38 weeks pregnant. I will try to keep them short and in the early afternoon.

I am looking forward to learning more about sleep hygiene. I know I can make improvements 😁

I really enjoy a nap on the weekend so will need to work on that. I also could improve my nighttime routine. I work so many hours that I don’t have much time before I go to bed and often read on my phone or do something on my phone.

I have adapted a set schedule. Bed by 10PM, up between 7:-7:s0 am. I dont nap, unless not feeling well, mainly I can;t sleep when it is light out, and can’t quiet my mind, Actually wish I could take short power naps.

I utilize all of the Serenity produacts. I take serenity softgels (2) every night at bed with 2 Copaiba softgels, I use the Serenity Stick on my big toes and pulse points down my arms as I get in to bed, and I use the Breethe roller under my nose to keep my airway open. I also use the Pilot diffuser at my bedside every night with Serenity, Breathe, and Adaptiv/ When I wake up during the night, Iake an Adaptiv soft gel to quiet my mind and sometimes reapply the Serenity stick and use a DIY roller with Serenity Adaptiv, Lavender, Cedarwood, and any other calming oils I can think of each time I make it up.

For more sleep hygiene I should get my ipad and phone out of the bedroom, but I sleep so poorly due to so much pain, that I often have to take pain meds in middle of night, and then listen to a book on tape to calm myself as the meds take effect.

I have been trying not to take naps on Sunday. I lay down a while to rest, but not sleep. It helps me get to sleep Sunday night.

So much valuable information being shared here on sleep, looking forward to learning ways I can increase the number of hours I sleep each night and improve my health.

Would like to try and create a routine and strive to keep it!

I am going to re adjust my sleep by 30 min earlier every 2 days to make the adjustment easier and stick last week didn't go over very well

Since starting this challenge I have been going to my bedroom around 10 pm. I fix my diffuser and start it. I do my natural nightime routine and find it help me relax and unwind. I like to listen to white noise so I have the local news on the TV but without the picture and set a timer to turn off. I know it sounds weird but it works for me.