“Sleep is a Superpower” – This was a saying from my old coach that I wholeheartedly agree with, now more than ever. Sleep is indeed a superpower – it’s the linchpin of maintaining a healthy, energetic body and a crystal-clear mind.

 

Your sleep quality is often a reflection of your daytime activities rather than night-time disturbances. So, let’s explore my top 7 hacks to optimize your sleep, harness this superpower, and become the superhero of your own life.

 

1.   Set the Stage for Your Superhero Slumber:

• Aim for an optimal room temperature of 18-19 degrees celsius.
• Invest in comfortable bedding and pillows that invite relaxation.
• Transform your bedroom into a serene sanctuary by clearing clutter and screens.
  • Need decluttering help? Our friend Gail can Contact her at simpl.decluttering@gmail.com.
• Enhance your relaxation with a diffuser on your night table.
• A weighted blanket can alleviate anxiety or restlessness at night.
• Don’t underestimate air quality! Keep your furnace and ducts clean and regulate the humidity in your home.
  • Recommended air purifier: Try AirDoctor.
  • To improve air filtration, chat with our friends at Botanicals (www.botanicalsmh.com) about quality plants.

 

2.   Develop Routine and Rituals:

• Maintain a consistent sleep and wake-up schedule.
• Consider using a Philips Wake-Up Light.
• Limit screen time at least 2 hours before If necessary, wear blue light blocking glasses.
• Incorporate comforting rituals like an epsom salt bath, restorative yoga, reading, or meditation.
• Create a tranquil atmosphere with relaxing sounds or music.

 

3.   Equip Your Sleep Toolkit:

• Take Magnesium glycinate 1-2 hours before bed (30 minutes for liquid form).
• Integrate pillow spray, aromatherapy roller, diffuser oil, ear plugs, eye mask, and bedtime tea into your sleep ritual.
• Consider buying our Vitality muscle rub to alleviate pain that may disrupt sleep.
• Regulate your hormones with daily sunlight Simply watch the sunset and sunrise- it really works!

 

Stop by our Pharmacy to start curating your sleep tool kit! Products we recommended:

• Vitality Muscle Rub
• Vitality Pillow Spray
• Vitality Sleep Roller
• Vitality Night Night Diffuser Oil
• Metagenics MetaRelax
• Metagenics Glycinate
• Genestra Melatonin Spray

 

4.   Mind Your Intake:

• Stay adequately nourished and hydrated throughout the day.
• Limit post-dinner snacking and Need help with this? Book a consult with me. It may also be due to a disrupted gut biome or parasites! Also a good topic for a consult.
• Try Equilife Universal Binder to help with toxin removal after alcohol consumption.
• Ensure your hydration needs are met before 4pm.
• If you find yourself waking at 3am, your liver may need some Consult with Leigh about a liver detox or support.

 

5.   Stay Active:

• Physical activity, fresh air, and natural sunlight are your free sleep enhancers. Spend time outdoors and stay active.

 

6.   Practice Mindfulness:

• Regular prayer and meditation can promote relaxation. If you’re new to this, start with a 5-10 minute guided meditation, like those available on Insight Timer.

 

7.   Regulate Your Nervous System:

• Ever wondered why you sleep so well on vacation? It’s due to a relaxed mind. Just as you would on vacation, ensure you transition through your day gently – from high-energy tasks to more calming activities. Think of them as adult time-outs: a few minutes to breathe, ground yourself, or read.

 

 

Now that you’re equipped with these superhero sleep hacks, it’s time to unleash your superpower and conquer those sleepless nights!