Restful, high-quality sleep is like natural medicine for the body and mind.
Right as you close your eyes and drift into that deepened state of slow-wave-sleep, the rest of your body embarks on a rejuvenating, healing process. Waste is cleared from the brain (helping you regulate mood, memory, stress & libido), the body’s cells are reenergized, and major muscle recovery & repair is able to take place.
Just think about how AWESOME this is for a moment: while you’re floating off to mystical la-la-land, the rest of your body is kicking major butt to make sure you’re in amazing shape the next day.
It’s a wonderful thing…
…That is, if you’re getting the most of your beauty rest.
I think we can all relate to a time where the monkey in our mind decided to swing us through the jungle around 1:30a.m….
It’s not fun, even if it only happens once in a blue moon…
And having too many of these mind-rattling, restless nights can result in some pretty debilitating consequences over time (i.e. weight gain, accelerated aging, hormonal imbalance, and even anxiety/depression). Yikes.
So whether you experience the occasional monkey mind, or suffer from a more chronic type of sleeplessness, it’s a good idea to start experimenting with natural remedies before trying anything else!
You’d be surprised how significant a few diet tweaks can be to your bedtime ritual. I know I was when first experimenting with foods & natural remedies!!
So in order to reach quality, peak sleep, you must create and mold a sleepy-time ritual that A) aligns with your interests B) includes some of the following sleep-enhancing elements below…
Self-Reflection: How is your sleep ritual at the moment? Do you think your bedtime ritual could be better than it currently is? Are you interested in achieving a peak state of sleep (to maximize your energy & health)?
If so, here are a few tips to consider when Creating a Celestial Bedtime Ritual.
Sleeping like a Goddess can become your reality when these 3 areas are acting in harmony: proper nutrition, dreamy herbal remedies, and sacred sleep habits.
Beauty Sleep Nutrition 101:
Indulge in foods that contain the amino acid tryptophan. This amino acid is a precursor to serotonin and helps to promote tranquility and sleep. These beauty sleep foods include: nuts, sprouted grains, sesame seeds, sunflower seeds, and, amongst my favorite, hemp milk.
Some studies suggest that eating 15-20g of carb in the evening can be helpful for better sleep (although this might vary person-to-person). Healthy, unrefined carbs include quinoa, brown rice, & buckwheat (soba) noodles. Carbs increase the level of tryptophan in your blood, which further promotes a restful slumber.
Bananas help promote sleep because they contain magnesium and potassium, which helps your muscles relax. I’ve also heard that bananas help improve REM sleep and can even lead to lucid dreaming. (I’d just like to add, my husband experienced lucid dreaming after I prepared a banana chia pudding for him before bedtime). =)
Dreamy Herbal Remedies:
Try using aromatherapy scents before bed. Sedating, relaxing scents include chamomile, lavender, frankincense, rose, eucalyptus, and any scent that you intuitively perceive as relaxing.
After dinner, sip on sedating herbal teas such as chamomile, kava, valerian root, and holy basil. I highly recommend organic, loose-leaf tea blends (over tea bags) because you get so much more of the active constituents within the herb.
Note: I have two tea blends from my Earth Goddess Blends line that were formulated to improve sleep & relaxation—Serenity and Bouquet of Dreams. Follow & DM Organic_Medizen if you’re interested in purchasing a high quality, loose-leaf tea blend. 😉
Sacred Sleep Habits:
Honor the very last hour of your day (before you fall asleep). Treat this hour with the utmost respect it deserves. Direct all of your energy towards activities, foods and remedies that are sedating, rather than mentally stimulating. This might seem obvious advice at first glance, but take an honest look at how you’ve been treating that last hour of the day.
Perhaps you find yourself texting or scrolling through facebook or Instagram content. Or maybe, you’re watching a television show that is too stimulating before bedtime. Instead, try reading a hardcover book or praying/meditating for a few moments before drifting off to dreamland.
Welcome zen + darkness into your bedroom. Your bedroom should be as DARK as possible (to help with melatonin production, which helps regulates sleep). Do you currently have any electronics in your sleep space? ANY light that might be present in your room can disrupt melatonin production, which is necessary for sleep. Consider taking out some electronics from your room, or covering any lit-items with black tape.
If you can’t live without your iPhone, put it on airplane mode. Turning off your cellphone when you go to bed is probably the most ideal thing you can do, but if you refuse to part ways with your phone then at the very least put it on airplane mode. Not only will this ensure that you remain undisturbed by email or text notifications throughout the night, but will also cut off your phone’s signal.
Invisible electric and magnetic fields that radiate from electronics may have harmful health effects over time (i.e cancer, brain degeneration, & etc.). And if you reallyyy think about it, there’s really no point in having your phone signal beaming on while you’re catching those quality Z’s! 😉
Modern Holistic Challenge: Try something radically different as part of your unique bedtime ritual. Maybe read that book you’ve been putting off, or incorporate some nutritious beauty foods/remedies into your sacred sleep ritual. Start experimenting with these different elements and notice changes and/or improvements in your quality of sleep. =)
And above all else…Dare to Dream!
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P.S If you do suffer from chronic sleeplessness and would like some professional help, consider setting up a consultation with me where we can get to the root-cause of your issue(s). Contact me directly at firstname.lastname@example.org for inquiries and more information.