Sleep Deprived

6:49 AM Jackie Mart 0 Comments





Sleep is one the of the most neglected and cheapest ways to improve your health and mindset.  Here are a few things you can do to get a more restful nights sleep: 




Get to sleep before 10:00 PM.  

Minimize your exposure to bright lights, fluorescent lights, light from electrical devices for at least 2 hours before going to bed.  

Sleep in a room that is completely dark.

Avoid the consumption of stimulants (caffeine) after lunch.  

Try unplugging all electrical appliances in bedroom. (This will limit exposure to EMF’s)

 Try meditation or yoga before bed; deep breathing.   

 Use blackout curtains

 Wear ear plugs-allows you to hear your heartbeat, blocks outdoor noises

 Use an "eye pillow" or eye mask that blocks out light

 Use an essential oil diffuser. Best essential oils for sleep: lavender, chamomile, mandarin (DoTerra, Young Living, Veriditas)  

 Take the TV out of the bedroom

 Wear non-restrictive clothing to bed

 Take a warm bath w/ Epsom salt (magnesium will help with calming and relaxation)

 Drink herbal tea (Nighty Night Tea)

Melatonin/Sleep Supplements- If I’m having a particularly difficult time falling asleep due to stress I take 3-5 milligrams of melatonin.  

Listen to soft, peaceful music.  (Iphone App-Relax Melodies)


Avoid eating or exercising at least 2-3 hours before you sleep.

Turn your phone on airplane mode at 8:00 PM until 9:00 AM the next day. If you can put your phone in another room while you sleep it is best!


**If you have trouble sleeping and would like to learn more I'm offering a class on sleep at the Pearson Lakes Art Center THIS THURSDAY!  CLICK HERE for more details! 



Copyright, 2018, Jackie Mart. For further information about this blog, or Optimum Wellness LLC, contact Jackie Mart at 712.790.5883 or Jackie@OptimumWellnessMN.com. As a holistic nutritionist and lifestyle coach, I will support you in taking steps to a healthier and happier you. My goal is to help you create an art of balance in your life. You will also learn how important balance between primary foods (relationships, physical activity, sleep, career and spirituality) and secondary foods (organic food and whole food) is.







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