With our patients’ 24-hour lifestyles, sleep often takes a backseat. But when they skimp on sleep, they not only feel extra tired but they are also speeding the aging process, driving weight gain and increasing risk for diabetes, obesity and cardiovascular problems. While a sleep strategy can be very individualized, here’s how the Be Well team conquers the almighty sleep routine.
“It’s important for me to unwind after a long day. My nighttime routine actually starts in the morning when I make my bed. There is something about climbing into a made bed at night that makes me feel taken care of. In the evening, I’ll often take a hot bath or, if it’s late, a quick hot shower. The heat and the water guarantee relaxation, and my body feels fresh and clean before bed. I also use an oil wash on my face with a warm washcloth to soothe my skin and cleanse my pores. After, I put on something soft and light, so it feels as if I am wearing my sheets. Then, I open the bed that I made for myself earlier in the day. Several times a week, I’ll also open my Headspace app for a meditation that guides me off to sleep.”
– Health Coach Alexandra Samit
“I typically have a cup of Traditional Medicinals Chamomile Tea to ease into a restful mode. I also put some lavender essential oil at the bottoms of my feet, at my temples and inner wrist, which is very calming and relaxing as well. And then it’s off to bed!
– Health Coach Jackie Damboragian
“I like doing some gentle restorative yoga and stretching in the evening – and yes sometime I’ll do it WHILE watching TV which is not ideal – but rather TV and stretching than just TV! Every night before bed I drink a cup of warm calming tea. Some nights it’s an herbal night blend with chamomile and some nights it’s a magnesium tea made with Natural Calm. Magnesium is a mineral that is naturally relaxing and helps put my body in a state of rest. I always cleanse my face and remove make-up and grime from the day before bed. I like using an oil cleanser such as the Beautycounter Nourishing Cleansing Balm, and then I apply Pai’s Rosehip Oil. I also take some flower essences, specially designed for me, before bed and meditate for a few moments.
– Health Coach Katrine van Wyk
“After washing my face and brushing my teeth, I usually make a cup of tea and head to bed, where I light a candle and do some reading or writing. This simple practice helps me transition into a more relaxed state and get ready for good quality sleep.”
– Health Coach Amanda Carney
“I take an epsom salt bath by candlelight before bed. Epsom salt baths are a great way to absorb magnesium, which helps us relax and sleep. I take a spoonful of coconut oil right before bed to maintain stable blood sugar throughout the night. If you’re going to be looking at electronics close to bedtime, try wearing orange plastic glasses to block the blue spectrum light. Blue light is the most disruptive to our circadian rhythm (sleep-wake cycle). I like Uvex brand.”
– Holistic Psychiatrist Dr. Ellen Vora
“I go to bed almost every night by 10pm and sleep in a pitch black room. I also stop drinking fluids by 8:30pm.”
– Health Coach Courtney Blatt
“My favorite way to prepare for bed is to take a long soak in an epsom salt bath scented with lavender essential oil. When I don’t have time for a relaxing bath, I make myself a sleep tonic comprised of 2 teaspoons magnesium powder, such as Natural Calm, and 2 tablespoons of melatonin-rich tart cherry juice stirred into a mug of hot water. Most importantly, I turn off my phone and shut down the laptop at least an hour before bed and read an old-fashioned book or print magazine in bed.
– Health Coach Laura Kraber
Join the Be Well Sleep Workshop with Dr. Lipman, Arianna Huffington and Barry Cik of Naturepedic on Monday, April 18th to learn more on the importance of healthy sleep and enter to win The Good Night’s Sleep Collection Giveaway. Sign up here.