Sleep Well Tonight!

The best way to start the day is to have a restful night.  We often joke about getting our "beauty sleep," but we need 7 to 9 hours of quality sleep to stay healthy – and look good! A lot happens while we're sleeping.  Our bodies are being strengthened and repaired, and information from the day is being sorted and stored.  But what can we do when we have trouble catching those essential Zzz's?

Falling asleep should be easy (we did it so effortlessly as babies and children!)  But, as we get older, we may need a few tricks up our pajama sleeves:

• Don't work on your computer or look at your phone before going to bed.  The blue light from electronic devices can prohibit melatonin production.  (The hormone that tells your body it's time for sleep.)
• Avoid watching depressing or violent movies or TV shows late in the evening.  (This includes the nightly news!)
• Don't rely on alcohol to help you sleep.  Although you may crash quickly, you'll often find yourself wide awake in the middle of the night, unable to fall back to sleep.  Also, alcohol blocks REM sleep, which is the most restorative stage.
• Avoid caffeinated foods like coffee and chocolate.  Some of the best bedtime snacks are almonds, walnuts, kiwi, banana, milk, and cottage cheese.  These are best eaten about 2 to 3 hours before bed.  Herbal teas like Chamomile or passionflower will also help you unwind.
• If you find your mind wandering about all the things you need to do the next day (like mine does), write a to-do list before getting into bed.
• Keep your bedroom temperature cool and invest in comfortable bedding.  Choose natural fibers like cotton, bamboo, or silk.
• Use a sound machine or an app like Calm on your phone.  I love going to sleep listening to rain or ocean waves.
• Enjoy a little aromatherapy.  Lavender is a popular choice for relaxation and sleep. Unfortunately, regular candles made with paraffin wax aren't good for your health.  A better option is soy or beeswax candles.  I look for ones infused with essential oils instead of artificial fragrances.
• Take a melatonin supplement about 30 minutes before bed.  This hormone can improve the quality and duration of your sleep.  Start with the lowest dose available, as taking a higher dosage won't help you fall asleep faster. I like to use 1 mg or less.
• Try this breathing technique from Dr. Andrew Weil:

4 7 8 Breathing Technique:
1) With your mouth closed, inhale quietly through your nose for a count of four.
2) Hold your breath for seven seconds.
3) Exhale through your mouth for eight seconds while making a "whoosh" sound.

Slip into Something Silky
I used to wear "any old thing" to bed. You know the look — an old faded t-shirt and misshapen pajama bottoms. But this all changed when I fell in love with the feel of silk. I swapped my cotton pillowcases for silk ones (a must-have for your skin and hair) and then decided to spoil myself with a pair of pure silk pajamas. Now, I'm dressing better for bed than when I go out during the day!

On a side note, my sheets are still cotton. I was concerned that if they were silk too, I'd be sliding all over the bed! I've shared all my fabulous silk finds HERE.

 "Your future depends on your dreams, so go to sleep"  Mesut Barazany

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