Sleep Well Checklist

Teri Cochrane on
Woman getting a good night's sleep.

Is getting better sleep in 2022 on your list of resolutions? According to the American Sleep Association, approximately 70 million Americans are living with a sleep disorder. I credit this growing trend of disordered sleep to disruptions in our diet and emotional health – but also to a lack of sleep hygiene.

Our modern lives are filled with a slew of everyday toxins that can disrupt our natural sleep cycle – these include synthetic materials in our bedding and mattresses, an abundance of blue light from TV and phones, a cultural habit of snacking on sugary treats before bed, and a state of chronic stress.

Tips for a Healthier Sleep Cycle

    Bedding

    Buy yourself a set of natural fiber sheets, such as bamboo modal, silk, hemp or organic cotton. These fibers are significantly more breathable than their synthetic counterpoints, and allow air to circulate around the body during the natural dips and peaks in temperature we experience while asleep.

    Lighting

    Cut out blue light from phones and TVs at least 2 hours before bed to avoid disrupting proper levels of melatonin. Instead, read, meditate, listen to an audiobook, or simply enjoy some light yoga by soothing candlelight.

    Snacking

    Stick to protein-rich snacks before bed. If you’re a late night snacker and a dessert lover, that serving of ice cream right before bed could be causing a blood sugar spike and a blood sugar crash during the night. Instead, try a portion of cheese, fruit with a nut or seed butter or a mug of cocoa with milk and collagen (the l-glutamine found in milk has been shown to manage blood insulin while we sleep) to give your body some long-burning fuel for better blood sugar balance throughout the night.

    Intentions

    Set your intentions before resting by engaging in a nightly meditation. I love to journal before bed to clear my mind of any worries or impending tasks. I make a nightly list of what I’m grateful for – remembering all of the blessings in my life ensures that my mind is in a positive place before I surrender to sleep. I also keep rosewater on my nightstand to refresh my senses and elevate my frequency. Rose is considered the highest-frequency bloom in the flower kingdom.

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