Don’t Rest…Until You Learn To Sleep Better!
Beauty sleep can feel elusive when even basic sleep is hard to come by. The whole body, including the skin, goes into a rest-and-repair cycle that optimizes at 7 to 9 hours of sleep. A friend of mine told me that her ex-husband used to say, “All sex is good sex.” I don’t think she agreed, and neither do I. I do, however, feel certain that all sleep is good sleep.
When deep sleep is scant, grab any form of rest you can to take the edge off: a full nap, a cat nap, quiet time, nature time, or meditation.
Here are my tips for increasing nighttime sleep. Some will sound familiar, and others will not, but they all deserve a try:
Gratitude list: Counting sheep does not compare. When you review your gratitude list while lying in bed, you not only surprise yourself with the number of blessings received, but you fall asleep in a very positive state of mind. Prayer can work like that, too, if you let go of the outcome.
EMF protection: Cell phones and computers need to be powered off, and earbud use must be limited. If Wi-Fi and/or roommates’ devices are disruptive, wear a soft pouch filled with stones like hematite, amazonite, pyrite, black tourmaline, aventurine, etc. to mitigate EMF’s. Go to a gem and mineral store, ask questions, and use your intuition. You can also try grounding sheets. I haven’t tried them, but I have used a grounding mat and was very impressed with the results.
Binaural music: Oscillating notes lull the brain into relaxation states. There are many choices on YouTube. I use SleepTube. https://www.youtube.com/@SleepTube
Take your time determining which ones suit you (clues include spontaneous grief release, deeper breathing, optimistic outlook, and access to internal stillness), and then make a rotating playlist–the brain thrives on novelty.
Natural fiber pj’s and bedding: Sleeping in polyester clothing on polyester sheets is about as aggravating to the body as sleeping in a plastic trash bag. Make the switch. You can find good deals at discount stores. Sleeping on a silk pillowcase reduces irritating friction on the hair, face, and shoulders. It also defends against facial lines and frizzy hair; I get mine from Mulberry Park Silks. https://mulberryparksilks.com/pages/silk-pillowcases
Magnesium at bedtime: Magnesium is a muscle relaxant and also soothes the nervous system. Start with small doses and build up to bowel tolerance.
Eat early: Unless you’re very physically active in the evening, 6 p.m. is a good cutoff time for meals and snacks. You’ll also want to decrease fluid intake at that hour to avoid wakeful urination. If your family likes to eat late and you don’t, keep a nourishing soup around so you can join in with light fare.
Sleep hygiene: Clocks that feature digital red lights, glowing hands, or loud ticking can cause more irritation than you imagine-so can nightlights and overbearing streetlights.
No computer work: Step away within 2-3 hours before bedtime. No TV/media viewing that overstimulates you with drama and violence.
Uncarb thyself: Consuming sugar, alcohol, and simple carbs in the evening is a great way to keep your eyes wide open all night!
Polyvagal interventions: When you’re feeling wound up, engage in brief exercises that calm your polyvagal nerve–look for them on YouTube/social media. You can also try tapping (EFT).
Hydrate: Even though hydration near bedtime can cause interrupted sleep, you still need daily adequate hydration so that the body can detox properly at night. Make sure that the first thing you do every morning is drink a full glass of water. That should get the ball rolling for repeated hydration during the rest of the day.
Daily exercise: Our bodies are made to move; that’s the healthy way to tire ourselves out in preparation for a good night’s sleep. But make sure to limit vigorous exercise too close to bedtime.
Vacuum: Dead skin cells, dust mites, pollen and other irritants need to be kept at a minimum in your bedroom. Easy breathing is essential for deep sleep.
Laughter: Laugh every day! Make faces at yourself in the mirror; watch a funny show; play with your kids and animals; do laughter yoga!
Practice Pyrrha’s Metafacial Massage: You’ll sleep like a baby and look like one too!