So that you get the sleep that keeps your body running smoothly
Sleep is extremely important for your health. Without enough sleep each night, you will have trouble losing weight, dealing with stress, and remembering new information. Sleep is the time your body repairs tissue, muscle, bone and so much more.
But many of us miss out on much needed sleep because it takes us too long to fall asleep. For years I would toss and turn in bed trying to fall asleep only to find myself getting irritated which seemed to wake me up even more. It wasn’t until I decided to take the last hour of my day to prepare myself for bed that I was able to fall asleep quickly and get the sleep back that I needed to maintain my health.
Preparing for Bed
Many of us have a morning routine to get us ready for the day but very few have a routine that prepares us for bed. And just like a morning routine prepares you for a positive and more productive day, a bedtime routine prepares you for better sleep.
To get better sleep, your brain needs regularity. This means you need to go to bed at the same time each night and wake up at the same time every morning. But depending on what you do in your final hour of the day can determine how fast you fall asleep after going to bed. And according to Mathew Walker (Sleep Expert), you get the most restful sleep in the early part of the night. So the sooner you fall asleep, the better.
Step 1. Pick a bed time 7-1/2 to 9 hours before the time you need to wake up, if you don’t already have a time.
Step 2. Set an alarm 1 hour before that bedtime. As soon as you hear this alarm, shut off all screens (TV, phone, computer, and tablet)
Step 3. Mix your bedtime herbal cocktail and drink (Recommendations below).
Step 4. Get ready for bed (brush your teeth and put on your pajamas).
Step 5. Shut off all the lights you don’t need and dim the rest.
Step 6. Choose something that helps your brain relax (read a book, journal, meditate). If your day was stressful and you are having trouble calming your mind, pull out a pen and paper and write down everything you are feeling. Getting it out of your head and on paper is a great way to calm down. Try Valerian Root and Hops to calm your nerves if that doesn’t work.
Step 7. Turn off the lights, think of the 3 things you are most grateful for and close your eyes. What you think about before you go to bed is what you will think about when you wake up, so make sure it’s positive.
Make sure your room temperature is somewhere between 60-68 degrees (use as many blankets as you want).
Keep your room as dark as possible. Use a sensor night light or keep a flashlight by your bedside just in case you wake up and need to use the bathroom.
If you can’t fall asleep within a half hour, then get up and go read or journal in dim light.
Avoid drinking alcohol. Even a glass of wine can keep you from getting enough REM sleep.
Healing While You Sleep Recommendations
Weight Loss – Add a dropper of Fenugreek Seed Extract to 4oz of water and drink 30 minutes before bedtime.
Immune Boost – Take one dropper of Formula IM and chase with 4oz of water 30 minutes before bed.
Calm Your Nerves – Add 1 dropper of Valerian Root Extract and 1 dropper of Hops Flower Extract to 4oz of water and drink an hour before bed.
Brain Boost – Add 1 dropper of Gotu Kola Leaf Extract to 4oz of water and drink 30 minutes before bed.
Deep Sleep – Add the recommended dose (1 teaspoon for powder and 1 tablespoon for liquid) of Calcom to 4oz of water and drink 30 minutes before bed.