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Keys for Deep Restorative Sleep

Keys for Deep Restorative Sleep

“Sleep is the golden chain that ties health and our bodies together.” – Thomas Dekker

We are all so focused on eating the right things and taking the right supplements that we overlook how important other lifestyle factors are to our health; namely, stress and sleep. When in fact, they are MORE important.

You can eat a perfect diet for your body and without proper sleep and a healthy way to handle stress, your body will start screaming at you, and it will not feel good.

Science is still trying to figure out why, exactly, we sleep. I teach clients that it’s a time to clean up the cells in our body, our organs, our brain. Some scientists say our spinal cord in a way ‘washes’ and cleans our brain.

We process things that are going on in our life as we sleep. Our brain picks through the important to keep and the not important to let fall away. Studies show that if you use scent, like orange essential oil while working and then diffuse orange essential oil while sleeping that your brain will work through those same work issues as you sleep. So cool.


nap pod

We all know through experience that you can work through a problem a lot better after ‘sleeping on it.’

<– This is probably why companies like Google have nap pods.



“It is common experience that a problem difficult at night is resolved in the morning after the committee of sleep has worked on it.” – John Steinbeck


Here are the keys to falling into deep, heavenly, restorative sleep, every night:


 End caffeine intake by 10am. If you need something, organic tulsi (aka holy basil) is a natural, calming yet energizing tea that’s good for those adrenals.


 Make bedtime a routine, just as you do with a child, set a time to wind down, read your book, take a bath, give yourself time to relax.


 Be in bed by 9:30pm, asleep by 10pm. This is the magic hour for optimum sleep, the hours between 10pm – 2am being the most regenerative.


 Turn off the light at night. Lights from TVs, cell phones, iPads, computers, etc. send a signal to your body that it’s still daytime so your body does not produce melatonin. This is why when you finally get into bed you feel like you can’t fall asleep. Give your body a chance to produce melatonin. Light candles, turn off electronics, and read some sort of physical book or magazine. Or just maybe try that old thing we like to call being in your own mind for a little while. 😉


 Make your bedroom a sanctuary. Splurge on comfortable bedding. Allow only your most peaceful, favorite, necessary items (ahem, not your computer). You spend 1/4 of your life in bed, why not make it great. Keep it as dark as you possibly can; get black-out shades, throw a t-shirt over your clock or get a new one that doesn’t light up half the room.


 Keep it cool. 64 degrees is optimum for sleep quality for most.


Supplement with magnesium. 80% of Americans are deficient in magnesium and low and behold it helps us sleep like a rock and wake up feeling refreshed. It also helps move the bowels in the morning, something we want to be paying attention to for optimum health. I personally take Jarrows Magnesium Malate and I take 400-500mg each night. You can also eat magnesium rich foods: raw pumpkin seeds, raw cocoa, or raw almond butter to name a few.


 Wake up as soon as your alarm goes off, hitting snooze will make you more tired and getting up at a set time will help you to fall asleep at a set time. If you snooze for 20 more minutes, you could be getting those 20 minutes of quality sleep by setting the alarm 20 minutes later and just getting up the first time it goes off.


The most important part is to plan and build a new routine, around 8:30 I clean up and head upstairs, giving myself loads of time to relax and get ready for bed. Ask yourself, what do I need to do to make this happen? Then make a change and see the heavenly results.


For even more practices check out my article written for Mind Body Green on restorative sleep.

Love & brussels sprouts,


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