7 Moves To Prep For Better Sleep

Has your sleep routine gotten off track now that Summer is here? Longer days, travel, school breaks make it easy to get out of your sleep routine.

How about pillow fights at night? I'm still on a quest to find the perfect pillow for side sleepers.
 
If you’re not waking up feeling refreshed or well-rested, it’s time for a Sleep Check Up.
 
Sleep is when our body & brain restores, heals, and balances the cells.
 
There are 4 stages of sleep, and you need stage 3 or 4 to wake up feeling refreshed or rested.
 
Stage 3 (Delta) recharges your battery and is the primary time for our growth hormone production.
 
Growth hormone helps repair damaged cells and our body makes less as we age. It’s the most natural anti-aging and restorative process for the body.
 
If you’re exercising and eating well but not getting enough sleep or quality sleep, you’re actually aging yourself faster and lowering your immune system.
 
Sleep is the foundation to any workout recovery program.
 
Exercise causes stress on your body. You’re damaging tissue.
 
Your body only gets stronger during the rest time after you’ve stopped working out.
 
Not enough rest equals higher risk for injury.
 
Studies show athletes are more likely to get injured when they are traveling for competitions. The #1 reason is poor sleep due to not being in their own beds. 
 
The general rule: MORE STRESS = MORE REST
 
It doesn’t matter if that stress is physical, emotional, or psychological in nature. Stress is stress.
 
The more active you are and the more impact your sport has, the more rest or recovery time you need. 
 
This is particularly true if you’re nursing an injury. Sleep is your best medicine. 
 
I’ve had to do some tweaking of my sleep routine/prep these past few months due to hormonal changes as it’s really messing with how deep my sleep is.
 
I’ll share some Sleep Moves I’ve been testing to address my issues that are helping but it’s definitely a work in progress as my body is still changing.
 
Let’s start with research supported Sleep Recommendations.

7 HEALTHY SLEEP MOVES

1. Bedtime Routine- find a few rituals you do every night to cue your brain that it’s almost time for bed (i.e. lights down low, cup of tea, stretch, read). Whatever calms and helps you reach that dreamy, relaxed state before bed. Avoid waiting until your sleepy to go to bed. Aim to go to bed at the same time each night. Your routine may be a few minutes to a few hours. It depends on your body. 
2. Room Prep- your bedroom should be dark (black out curtains are great or try a sleep mask) and cold (between 60-67 degrees).
3. Use White Noise- Try a white noise App especially if staying somewhere besides your home (i.e. hotel for vacation or work). It takes a few nights for our brains to adjust to new environments and we sleep lighter until it does making us more sensitive to noises that pull us out of deep sleep. It’s happening even if you don’t fully wake up or remember it.
4. Pet Partners- Get a dog and let it sleep in the room with you. I’m not kidding. They’ve found people sleep better with a dog in the room. Possibly goes back to when we were sleeping around fires and someone in the tribe had to stay awake to watch for predators etc. Having your dog be there to alert you of any “tigers” allows you to sleep deeper. 
5. Water Prep- A warm bath or shower before bed can help prep the brain for rest BUT not too hot as that can make it harder to fall asleep.
6. Food & Exercise- Avoid eating or exercising intensely a few hours before bed.
7. Screens- Avoid screens 1-2 hours before bed. The blue light from our phones, computers, and TV’s confuses our circadian rhythm. Consider turning off Wifi at night and no electronics in the bedroom as well. ​

6 PERSONAL SLEEP MOVES

Here are some personal Sleep Moves I’ve added to my monthly acupuncture and regular Yoga Nidra naps to improve my quality of sleep (& balance my hormones):

1. Morning Sun- I’ve intentionally worked on making sure I get sunlight first thing in the morning even if it’s just a few minutes to help my circadian rhythm. It’s led to my new obsession – hanging out with our hummingbird friends not just in the morning but when they come by at sunset too. Their movements are fascinating to watch & bring me so much joy as I try to get a good photo which gives me a bonus boost of happy hormones. 

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2. Screens- I'm avoiding screens an hour before bed or Blue Light glasses if I can’t turn off the damn show or find myself scrolling mindlessly- it happens despite my best efforts.

3.  Melatonin PR- Traded in CBD chews for Melatonin 3mg Prolonged Release (Douglas Laboratories) a few hours before bed. My functional medicine doctor added this a few months ago and it’s been a game changer for getting deeper sleep.

4.  Magnesium Glycinate- Traded in Natural Calm (Magnesium Citrate) for Magnesium Glycinate (Pure Encapsulations) before bed- another addition from my FM doctor.

5. Cut Down on Caffeine- I’ve cut way down on caffeine as I’m more sensitive to it now and I’ve connected the dots to how much it can mess with my sleep. Bonus from this change is having less afternoon energy slumps!

6. Breathwork- I've added a few Breathing Exercises in Bed to relax my body & calm my nervous system. Part of my sleep prep is still a few massage & stretches with my Rollga foam roller but that’s before I head to bed. I do the breathing exercise once I’m comfortable in bed.  

OVER TO YOU

Hopefully you’ve got some new sleep moves to help you get more of the restorative, deep sleep your brain & body needs each night or to help you get back on track with your healthy sleep habits (especially if you’re traveling a lot this summer).

Let me know if you've got a go to tip for better sleep especially if you're dealing with hormone issues as well or have found the perfect pillow!
 
To Deep Healing Rest,
Mollie
 
P.S. If you’re a caregiver or in a healing profession, we’ve got a special program coming soon designed specifically for you! Stay tuned…

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We do not provide medical advice.  Always consult a physician prior to starting a new fitness or wellness program.