10 Tips For Healthy Sleep
April 11, 2019
By now, I‚m sure you‚ve realized that just about everything you do affects your gut health. Slowing down, reducing stress, and ensuring that you get a good night‚s sleep are all critical for maintaining a healthy equilibrium within your body and in turn, a healthy gut. We‚ve highlighted ten tips for slowing down and getting a good night‚s rest below:DISCLAIMER: This information is not intended as a substitute for advice provided by a competent health care professional. You should not use this information in diagnosing or treating a health problem. No claim or opinion in this blog is intended to be, nor should be construed to be, medical advice. If you are now taking any drugs, prescribed or not, or have a medical condition, please consult a competent physician who is aware of herb/drug interactions before taking any herbal supplements. The information presented herein has not been evaluated by the FDA or the Department of Health and is not intended to diagnose, prevent, cure, mitigate or treat any disease or illness.
- Eat your most substantial meal at lunch, not right before bed.Eating light before bed allows your digestive system to rest overnight. While you sleep, your body repairs itself. Taking the stress off of the digestive system allows the body to focus its energy on other areas.
- Drink some herbal tea.If you find that your stomach is unsettled, or that you‚ve overindulged at dinner, try drinking peppermint tea. Aside from being delicious, peppermint tea has been used for centuries to help with digestion. It can help to reduce bloating and helps to promote relaxation ‚ which can help you to have a more restful sleep.
- Meditate for 5-10 minutes.Meditation promotes relaxation, mental clarity, and can help to reduce stress. Incorporating it into your nightly routine can help relax the body and mind for a more restful sleep. Meditation could be deep breathing (tips below), or it could be sitting quietly in introspection. Start with 5 minutes and gradually work your way up to more.
- Try restorative yoga.Much like meditation, restorative yoga poses can assist you in relaxing both the mind and body. Not sure where to start? Try some of the poses we‚ve outlined below:
- Wide-legged child‚s pose.Kneel with knees mat width apart, and toes are touching. Place forehead on the mat with arms outstretched in front. Breathe deeply for 3-4 breaths.
- Legs up the wall pose.Lay with the backside pressed against the wall. Position legs up the wall with feet flat, as if standing on the ceiling. Arms can be laying on the belly, or outstretched to either side. Breathe deeply for 3-4 breaths.
- Corpse pose.Lay flat on your mat, back to the floor with your arms lying on either side and heels approximately mat width apart. Close your eyes and relax your muscles, beginning with your face and working downwards toward your feet. Allow your feet to flop out to each side. Breathe deeply for 3-4 minutes.
- Happy baby pose.Lay with your back to the floor and bend your knees so that they are parallel to the ground, feet pointed to the sky. Grab the inner part of your feet and press down towards the floor gently. Breathe deeply for 3-4 breaths.
- Supported bridge. Lay flat on your back with your knees bent and the soles of your feet flat on the floor (approximately hip-width apart), stretch arms at your sides, place a yoga block or rolled towel under your sacrum (deep lower back), allow your sacrum to rest on the support of your block or rolled towel. Breathe deeply for 3-4 breaths.
- Sitting upright in a quiet area, place one hand on your belly.
- Close your eyes.
- Breathe four counts in expanding your diaphragm.
- Breathe six counts out until you‚re completely out of breath.
- Repeat for several minutes.