Guided Meditations For Sleep
Release the Day: Fall Asleep Quickly and Easily
Release the Day: Fall Asleep Quickly and Easily
Release the Day: Fall Asleep Quickly and Easily
Have you ever laid down to sleep after a busy day, only to find that you mind is super busy and you can't turn it off? Release the Day is will help you turn your mind off so you can fall asleep easily and quickly.
Feel Safe for Deep Restful Sleep
Release the Day: Fall Asleep Quickly and Easily
Release the Day: Fall Asleep Quickly and Easily
For many us, sleep difficulties arise from not feeling safe. The degree of safety we feel on a daily basis is rooted in the subconscious mind. We made many of our decisions as to how safe we feel, before the age of three! The guided meditation Feel Safe for Deep Sleep works with out subconscious mind to re program any beliefs we may have taken on regarding our safety in the world and with ourselves.
MIND BODY HACKS FOR SLEEP
How To Use Light for Better Sleep
One of the first things I ask my clients is, "How have you been sleeping?"
The quality of our sleep is one of the biggest determinants of our physical and mental health. Because it is so important, I've decided to do a series of blogs on sleep and this is the first installment. Follow my blog for the latest news on tips and hacks on how to sleep better!
One of the best things we can do for our sleep is to learn to utilize light to help our bodies know when it is time to sleep and time to be awake. Each one of us has a circadian rhythm, or internal clock, which lets us know "when" we are in the arc of a day. One of the ways our circadian rhythm receives information is by light entering our eyes.
According to Dr. Andrew Huberman, a Neuroscientist at Stanford, our eyes are really a portion of our brain outside the skull. So light entering the eyes has a direct impact on brain and therefore our physiology. The mechanism behind this is a receptor in the mammalian eye that is photo sensitive and expresses a photopigment called Melanopsin. Melanopsin has a direct effect on sleep, mood and our circadian rhythm.
SLEEP PROTOCOL
PROTOCOL FOR A GREAT NIGHTS SLEEP
1.Take a moment when you first get up in the morning to appreciate your bed, (maybe while you make it) Feel gratitude that you have a home and a safe comfortable place to sleep .
2.Upon awakening, get outside into the sunlight for at least 10 minutes and get sunlight in your eyes. Or….sit in front of a window.
3. Throughout the day, practice a self hypnosis technique to release stress. (3-5 min.)
4. Try to watch the sun set.
5. At least 2 hrs before bedtime, dim all the lights as much as possible. Candle and fire light are good.
6. Avoid screens at least 2 hrs. before bed. Or wear blue blocking glasses.
7. Try to go to bed at the same time every night and wake up naturally without alarm ( if possible) Even if you have a bad night get up at the same time. Don’t nap.
8. Aim for at least 8 hrs. in bed.
9. Listen to a sleep guided meditation, as you are falling asleep. If you awaken in the night, listen to it again.
10. Exercise daily, preferably outside (not intensely.) Intense exercise can raise cortisol which you do not want.
11. Avoid alcohol at least 5-6 hrs. before sleep
12. Avoid caffeine after 2p.
13. Avoid stressful TV shows, difficult conversations, and the news in the evening.
Supplements that May be Helpful: Magnesium Inositol Relora
Herbs: Valerian Kava
Diagnositics: A physical if it’s been more than a year. Everlywell Blood Work: measures cortisol, DHEA, estrogen, progesterone, testosterone