sleep hygiene – Live Laugh Love Do http://livelaughlovedo.com A Super Fun Site Sun, 04 Jan 2026 21:44:14 +0000 en-US hourly 1 https://wordpress.org/?v=6.9.1 How to Improve Sleep at Home and While Traveling http://livelaughlovedo.com/health-wellness/how-sleep-support-has-improved-my-sleep-at-home-on-the-road/ http://livelaughlovedo.com/health-wellness/how-sleep-support-has-improved-my-sleep-at-home-on-the-road/#respond Thu, 27 Nov 2025 19:39:05 +0000 http://livelaughlovedo.com/how-sleep-support-has-improved-my-sleep-at-home-on-the-road/ [ad_1]

Getting quality sleep is essential for health, mood, and productivity, but it’s often disrupted by daily routines or travel. Whether you’re optimizing your bedroom at home or battling jet lag on the road, small changes can make a big difference. This guide draws from expert advice to help you sleep better in both scenarios, incorporating tips like consistent routines, environmental adjustments, and smart packing.

General Sleep Hygiene Tips (Applicable Anywhere)

These foundational practices form the basis for better rest, whether at home or away:

  • Maintain a Consistent Schedule: Go to bed and wake up at the same time daily, even on weekends or trips, to regulate your circadian rhythm.
  • Limit Screen Time: Avoid screens at least 1 hour before bed; blue light suppresses melatonin. Use apps or night modes if needed.
  • Exercise Regularly: Aim for 30 minutes of moderate activity most days, but not too close to bedtime.
  • Watch Your Diet: Avoid heavy meals, caffeine (after noon), and alcohol near bedtime. Opt for light snacks like bananas or chamomile tea.
  • Relaxation Techniques: Practice deep breathing, meditation, or journaling to unwind.
15 Proven Tips to Sleep Better at Night

Improving Sleep at Home

Your home environment is controllable, so focus on creating a sleep sanctuary:

  1. Optimize Your Bedroom: Keep it cool (60-67°F/15-19°C), dark, and quiet. Use blackout curtains, a white noise machine, or earplugs. Invest in a supportive mattress and pillows.
  2. Establish a Bedtime Routine: Wind down with reading, a warm bath, or gentle yoga. Avoid work or stimulating activities in bed.
  3. Manage Light Exposure: Get natural sunlight during the day to boost alertness, but dim lights in the evening.
  4. Track and Adjust: Use a sleep tracker app or journal to identify patterns, like how caffeine affects you, and tweak accordingly.
  5. Consider Supplements: If needed, try melatonin (start low, 0.5-3mg) or magnesium, but consult a doctor first.
How to Train Yourself to Sleep on Your Back

Improving Sleep While Traveling

Travel introduces variables like time zones, unfamiliar beds, and noise, but preparation helps:

  1. Prepare for Jet Lag: Adjust your sleep schedule gradually before departure. For eastward travel, go to bed earlier; westward, later. Use light exposure strategically—seek sunlight upon arrival to reset your clock.
  2. Pack a Travel Sleep Kit: Include an eye mask, earplugs or noise-canceling headphones, a neck pillow, and a lightweight blanket. Bring familiar items like your pillowcase or essential oils for scent cues.
6 Tips for Getting Better Sleep While Traveling
  1. Adapt to New Environments: Request a quiet room away from elevators. Use hotel amenities like blackout shades or fans for white noise. Sync meals to local time to help your body adjust.
  2. Stay Active and Hydrated: Walk or stretch during layovers to combat fatigue. Drink plenty of water and avoid excessive alcohol on flights.
  3. Replicate Home Routines: Do your usual pre-bed rituals, like reading or breathing exercises, to signal sleep time.
A Sleepy Nation: Britons Demand Rest over Experiences when …

Recovering Sleep After Travel

Upon returning home:

  • Resume your normal routine immediately—unpack, eat familiar meals, and stick to your usual bedtime.
  • If jet-lagged, take short naps (20-30 minutes) but avoid long ones. Get outdoor light to realign.
  • Be patient; it can take a day per time zone crossed to fully recover.
Sleep before, during and after the Olympic Games: an important …

If sleep issues persist, consult a healthcare professional—they might recommend cognitive behavioral therapy for insomnia (CBT-I) or rule out underlying conditions. With these strategies, you’ll wake up refreshed, ready to tackle your day or adventure. For more personalized advice, check resources like the Sleep Foundation.

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]]> http://livelaughlovedo.com/health-wellness/how-sleep-support-has-improved-my-sleep-at-home-on-the-road/feed/ 0 How A Psychotherapist Winds Down http://livelaughlovedo.com/sustainable-living/how-a-psychotherapist-winds-down-from-the-day-gets-into-sleep-mode/ http://livelaughlovedo.com/sustainable-living/how-a-psychotherapist-winds-down-from-the-day-gets-into-sleep-mode/#respond Thu, 14 Aug 2025 16:56:14 +0000 http://livelaughlovedo.com/2025/08/14/how-a-psychotherapist-winds-down-from-the-day-gets-into-sleep-mode/ [ad_1]

How A Psychotherapist Winds Down From The Day & Gets Into Sleep Mode – Insights From Corey Yeager

Hey there, fabulous folks—your no-nonsense guide to living life on your terms. Listen, if you’re hustling through chaotic days and struggling to switch off at night, you’re not alone. Wondering how a psychotherapist winds down from the day and gets into sleep mode? Enter Corey Yeager, Ph.D., the licensed marriage and family therapist who’s worked with NBA stars like the Detroit Pistons and starred in Oprah and Prince Harry’s “The Me You Can’t See” on Apple TV. His routine is a masterclass in intentional unwinding, blending family time, reflection, and simple habits for restorative rest. I’ve been there: post my DEXA scan wake-up call that spotlighted how stress zapped my energy, I revamped my evenings to mirror pros like Yeager—swapping late-night scrolls for cozy rituals that prep my mind for dreamland. Today, we’re breaking down how a psychotherapist winds down from the day and gets into sleep mode, with Yeager’s insights straight from his mindbodygreen feature. Backed by sleep experts, this guide packs actionable tips to banish toss-and-turn nights. With winter’s early darkness hitting this December 10, 2025, and holiday stress peaking, now’s the urgency hook: master your wind-down before seasonal blues derail your zzz’s. Let’s dive in and reclaim those peaceful slumbers—because life’s too short for sleepless nights.

Who Is Corey Yeager? Meet the Psychotherapist Sharing His Sleep Secrets

Corey Yeager isn’t just any therapist—he’s a powerhouse helping elite athletes navigate mental health while authoring gems like “How Am I Doing?: 40 Conversations to Have with Yourself.” Featured on Apple TV’s “The Me You Can’t See,” Yeager’s approach emphasizes self-reflection and balance. As a dad and hubby, his wind-down prioritizes family amid demanding days. Why share? In his mindbodygreen interview, he reveals how evolving his sleep game—from rocky young adult nights to solid eight-hour slumbers—fuels his refreshed, energized self. If you’re like me, post-DEXA realizing rest is non-negotiable, Yeager’s story inspires. Outbound: Learn more about his book on Amazon  Cannabis as a Tool for Self-Knowledge and Ethical Living for more introspective vibes.

Why Winding Down Matters: The Science Behind Better Sleep

Before diving into how a psychotherapist winds down from the day and gets into sleep mode, let’s geek out on why it counts. Sleep experts at Mayo Clinic stress that consistent wind-downs signal your body to release melatonin, easing into restorative rest. Poor routines? Cue insomnia, mood dips, and foggy brains—issues Yeager sidesteps with his structured evenings. Studies show 7-9 hours nightly boosts emotional regulation, key for therapists like him. Personally, after building my home gym, I learned evening rituals prevent overthinking. Pro tip: Track with my Oura ring  Mayo’s sleep hygiene guide here.  How Sleep Support Has Improved My Sleep at Home & On the Road.

Calm bedroom ideas – 11 style tricks to create a soothing …

Alt Text: Cozy bedroom setup for how a psychotherapist winds down from the day and gets into sleep mode

Corey Yeager’s Key Insight: Family as the Foundation of Wind-Down

Yeager kicks off evenings with family check-ins, a cornerstone of how a psychotherapist winds down from the day and gets into sleep mode. From 8:30 p.m., he chats with his wife about the day, then spends 10-15 minutes per child recapping highs and planning tomorrow. This fosters connection, easing mental load—backed by APA research showing family bonds reduce stress hormones. Weave it in: My evening tea ritual mirrors this, swapping coffee for chamomile to unwind with loved ones. This family journal from Amazon  5 Unexpected Ways to Show Your Spouse Appreciation This Thanksgiving.  APA family stress tips here.

Tidying Up: How House Chores Aid Mental Wind-Down

Yeager tidies the basement and turns off TVs house-wide around 8:30 p.m., a subtle yet powerful step in how a psychotherapist winds down from the day and gets into sleep mode. Clutter-free spaces reduce cortisol, per Psychology Today. My twist: Evening gym tidy preps my space for morning workouts. Affiliate: This cordless vacuum for quick cleanups  Psychology Today’s clutter-sleep link here.  Decorating with Vintage Treasures: The Charm of Secondhand Finds.

Your Perfect Bedroom Guide: Essential Design Tips from Sleep …

Alt Text: Tidy bedroom decor for how a psychotherapist winds down from the day and gets into sleep mode

The Power of Reading: Yeager’s 10:30 p.m. Escape

At 10:30 p.m., Yeager reads 20-40 minutes, letting his mind wander— a key in how a psychotherapist winds down from the day and gets into sleep mode. Reading cuts blue light, promoting melatonin, says Sleep Foundation. I swap for audiobooks during my evening stretch.  or this bedside lamp Gretchen Rubin’s 2025 Gift Guides. Sleep Foundation reading benefits here.

Your Perfect Bedroom Guide: Essential Design Tips from Sleep …

Alt Text: Cozy bed setup with book for how a psychotherapist winds down from the day and gets into sleep mode

Ditching Bad Habits: Why Yeager Killed the TV-at-Bedtime Routine

Yeager ditched falling asleep to TV, a shift transforming how a psychotherapist winds down from the day and gets into sleep mode. Blue light suppresses melatonin, per Harvard Health. Now, he watches news briefly then switches to lamp light. My hack: Blue-light glasses for evening screens How to Overcome Travel Guilt as a Stay-at-Home Parent.

Nightstand Essentials: Yeager’s Simple Setup for Success

Yeager’s nightstand? Just room-temp water and a book—minimalist magic in how a psychotherapist winds down from the day and gets into sleep mode. Hydration aids detox, says NIH. I add my Oura for tracking.  This insulated bottle.  NIH hydration tips here. Internal: Black Friday Cold Plunge Tub Deals 2025.

Sleepless on Vacation? Get the Secret to Great Sleep on the …

Alt Text: Nightstand essentials for how a psychotherapist winds down from the day and gets into sleep mode

Travel Tweaks: How Yeager Adjusts His Routine on the Road

Travel throws off Yeager’s sleep due to schedules, but he adapts—key for how a psychotherapist winds down from the day and gets into sleep mode away from home. Jet lag tips from CDC include consistent rituals. My road hack: Portable diffuser with lavender  The Ultimate Travel Guide to Italy for First-Timers.  CDC travel sleep here.

Morning Glory: Waking Refreshed at 8 a.m.

Yeager aims for 8 a.m. wake-ups, feeling balanced— the payoff of how a psychotherapist winds down from the day and gets into sleep mode. Consistent schedules regulate circadian rhythms, per Sleep Medicine Reviews. Tie to my deck coffee: Starts my day energized. This sunrise alarm clock  Chasing Sun with Saks – Julia Berolzheimer.

Winter Wind-Down Boosts: Seasonal Tips Inspired by Yeager

As December 10, 2025, brings shorter days, amp Yeager’s routine with hygge—cozy throws, herbal teas—for optimal how a psychotherapist winds down from the day and gets into sleep mode in winter. SAD affects millions; routines combat it. My add: Red light therapy lamp  NIMH SAD info here. 5 Reasons Why Your Thanksgiving Cactus is Dropping Leaves and How to Fix It.

Sleep Hygiene Explained: Why It Matters More Than You Think

Alt Text: Bedroom setup for sleep hygiene in how a psychotherapist winds down from the day and gets into sleep mode

Make It Yours: Customizing Yeager’s Routine for Your Life

Yeager’s blueprint is adaptable—start small for your how a psychotherapist winds down from the day and gets into sleep mode version. Experts suggest personalization boosts adherence. Blend with my cold plunge for ultimate reset  You Can Do This Entire Full-Body Dumbbell Workout Sitting Down.

Your Perfect Bedroom Guide: Essential Design Tips from Sleep …

Alt Text: Bedroom design for optimal wind-down in how a psychotherapist winds down from the day and gets into sleep mode

There you have it—straight from Corey Yeager, how a psychotherapist winds down from the day and gets into sleep mode, laced with expert-backed tweaks for your life. You’ve got this; sweet dreams await. For more, check our site.

P.S. Want my free “Ultimate Wind-Down Checklist”  Sign up here: —packed with Yeager-inspired quick wins for nightly bliss.

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]]> http://livelaughlovedo.com/sustainable-living/how-a-psychotherapist-winds-down-from-the-day-gets-into-sleep-mode/feed/ 0 Sleep Disorders Show Up Differently In Women http://livelaughlovedo.com/health-wellness/sleep-disorders-show-up-differently-in-women-says-an-m-d/ http://livelaughlovedo.com/health-wellness/sleep-disorders-show-up-differently-in-women-says-an-m-d/#respond Sat, 05 Jul 2025 22:11:59 +0000 http://livelaughlovedo.com/2025/07/06/sleep-disorders-show-up-differently-in-women-says-an-m-d/ [ad_1]

Sleep Disorders Show Up Differently In Women, Says An M.D.

Elena Vargas – Wellness & Nutrition Expert

Meta Description: Discover how sleep disorders show up differently in women due to hormones, stress, and life stages, per M.D. insights. Unlock practical nutrition tips, mindfulness strategies, and tools for restorative rest in this empowering, science-backed guide.

Suggested Slug: sleep-disorders-show-up-differently-in-women

Did you know women are twice as likely as men to experience insomnia, often tied to hormonal shifts that make sleep disorders show up differently in women? As I stand in my sunny California kitchen garden, blending my morning green smoothie with a scoop of collagen for that hormone-balancing boost, I marvel at how these nuances affect our daily glow. At 42, as a registered dietitian and mom of two, my recent bloodwork celebrated balanced hormones, but I’ve counseled countless women on how sleep disorders show up differently in women—manifesting as subtle fatigue or mood dips rather than obvious disruptions. An M.D. from the Mayo Clinic highlights that factors like menstrual cycles, pregnancy, and menopause alter sleep architecture, leading to unique challenges that demand tailored solutions. In this guide, we’ll explore these differences with an upbeat lens, drawing from sources like Harvard Health for science-backed insights and weaving in nourishing strategies to reclaim your nights. Whether it’s insomnia creeping in during perimenopause or fragmented rest postpartum, understanding how sleep disorders show up differently in women empowers you to nourish your body for radiant mornings. Let’s turn those restless nights into restorative bliss—because you deserve sleep that fuels your vibrant life.

In those opening lines, the statistic underscores why sleep disorders show up differently in women, setting the stage for empowerment. Backed by the American Academy of Sleep Medicine, we’ll delve into causes and solutions, blending nutrition with wellness for holistic harmony.

Frontiers | Sleep in women: a narrative review of hormonal …

Illustration of a woman experiencing sleep disorders with hormonal influences, showing fragmented rest and emotional impacts for better understanding

Unraveling the Gender Gap: Why Sleep Disorders Show Up Differently in Women

Women report lower sleep quality than men, with longer times to fall asleep and more awakenings, per a review in the Journal of Clinical Sleep Medicine. An M.D. explains this stems from biological differences, where sleep disorders show up differently in women as subtle symptoms like tiredness or concentration lapses, often overlooked in diagnostics.

Outbound to the American Academy of Sleep Medicine’s gender study, which notes women’s higher burden from these issues. In my practice, this insight helps clients connect dots between rest and radiance, aligning with exploring functional foods benefits for energy support.

Hormonal Havoc: How Cycles and Changes Disrupt Women’s Sleep

Estrogen and progesterone fluctuations make sleep disorders show up differently in women, causing warmer body temps during the luteal phase that fragment rest, as Harvard Health details. This leads to more vivid dreams or insomnia spikes around periods.

For balance, incorporate magnesium-rich foods—the glycinate supplement I take nightly eases these shifts, currently 25% off, snag it quick. Link to our perimenopause power checklist for more on navigating these waves.

The Pregnancy Puzzle: Sleep Challenges During and After Birth

Up to 78% of pregnant women face disturbances, with sleep disorders showing up differently in women as back pain or frequent bathroom trips disrupting deep sleep, per the Sleep Foundation. Postpartum, hormonal drops amplify insomnia.

Nourish with omega-3s; the fish oil capsules blending into my smoothies support mood and rest. Outbound to Sleep Foundation’s pregnancy sleep guide, and try our cycle wellness checklist for syncing habits.

Menopause Mayhem: Night Sweats and Sleepless Nights Explained

Hot flashes affect 80% of menopausal women, making sleep disorders show up differently in women as chronic awakenings, leading to daytime fog, says the North American Menopause Society. An M.D. notes this phase heightens apnea risks too.

Cool down with breathwork and black cohosh tea—the herbal set I brew evenings soothes naturally. Explore our winter wellness guide for cozy tips that ease transitions.

How Hormones Affect Sleep? – Live Love Sleep

Illustration of hormonal influences on women’s sleep, depicting cycle phases and rest disruptions for insightful awareness

Stress and Mood: The Hidden Culprits Behind Women’s Restless Nights

Women experience higher stress, making sleep disorders show up differently in women as racing thoughts or emotional unrest, per Psychology Today. Depression links double insomnia odds in females.

Counter with journaling—the wellness journal capturing my garden reflections clears mental clutter. Outbound to Psychology Today’s sleep-mood connection, and incorporate our stress management toolkit.

Apnea Alert: Subtle Signs in Women Often Missed by Doctors

Unlike men’s loud snoring, sleep disorders show up differently in women with apnea as headaches or fatigue, delaying diagnosis, notes UCLA Health. This milder form disrupts without obvious flags.

Advocate for home tests; the sunrise alarm clock waking me gently mimics natural light for better cycles, the exact one enhancing my mornings.

Restless Legs and More: Lesser-Known Disorders Affecting Women

Restless legs syndrome has a female predominance, with sleep disorders showing up differently in women as nonviolent movements during REM, per PubMed research. This ties to iron levels or pregnancy.

Boost with supplements—the iron capsules I add to routines absorb gently. Link to our nutrition guide for deficiency checks.

Circadian Rhythms: Why Women’s Internal Clocks Run Faster

Women’s faster circadian rhythms begin earlier, making sleep disorders show up differently in women with more evening alertness, as the Washington Post reports. This misalignment worsens insomnia.

Reset with dim lights; the red light therapy lamp I use evenings promotes melatonin, currently 20% off—run to add it.

Female-specific features of narcolepsy, sleep disordered breathing …

Illustration of emotional and psychological factors in women’s sleep issues, highlighting stress and mood impacts on rest

Diagnosis Dilemmas: Advocating for Women’s Sleep Health

Subtler symptoms mean sleep disorders show up differently in women, often misdiagnosed as anxiety, per Brigham and Women’s Hospital. Push for polysomnography if needed.

Track patterns with wearables—the Oura ring monitoring my cycles provides data for doctors, the exact one I wear nightly.

Nutrition Nourishment: Foods and Supplements for Women’s Sleep

Omega-3s and magnesium combat how sleep disorders show up differently in women; a study in Nutrients links them to better quality. My smoothies include collagen for gut-sleep ties.

The vitamin D3 softgels boosting my levels enhance absorption, tying to our healthy recipe hacks.

Mindfulness Magic: Practices to Soothe Women’s Sleep Woes

Breathwork calms the mind, reducing how sleep disorders show up differently in women through stress. The 4-7-8 technique from my retreats eases into slumber.

Diffuse lavender—the essential oils set blending my evenings promotes peace. Explore our mindfulness guide.

Lifestyle Tweaks: Daily Habits for Deeper Women’s Rest

Consistent routines help; avoid caffeine post-noon as hormones amplify sensitivity. My garden walks wind down days beautifully.

The blue light glasses filtering screens prevent disruptions, the pair I use evenings.

Sleep and hormones: an insight into insomnia

Illustration of pregnancy and postpartum sleep challenges unique to women, depicting rest issues and solutions

When to Seek Help: Red Flags for Women’s Sleep Disorders

Persistent fatigue signals action; an M.D. advises consulting if disorders persist. Outbound to AMA’s women’s sleep advice.

Our burnout buster checklist flags early signs.

Essentials for Women’s Restorative Sleep: 7 Must-Haves

To address how sleep disorders show up differently in women, these tools from my routine promote peace:

These nurture women’s unique needs—snag while deals last.

How Sleep Deprivation Affects Your Brain and Overall Health

Illustration of menopause and sleep challenges, showing night sweats and solutions for women’s rest

In concluding, recognizing how sleep disorders show up differently in women, as an M.D. notes, opens doors to tailored healing. From hormonal harmony to mindful habits, nourish your nights for glowing days ahead.

P.S. Struggling with sleep? Sign up for my free nutrition-for-rest e-book—packed with recipes to build your collection of hormone-balancing meals.

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Illustration of natural remedies for women’s sleep disorders, featuring mindfulness and breathwork practices

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]]> http://livelaughlovedo.com/health-wellness/sleep-disorders-show-up-differently-in-women-says-an-m-d/feed/ 0 4 Ways to Get Better Sleep for Increased Spiritual Wellness http://livelaughlovedo.com/personal-growth/4-ways-to-get-better-sleep-for-increased-spiritual-wellness/ http://livelaughlovedo.com/personal-growth/4-ways-to-get-better-sleep-for-increased-spiritual-wellness/#respond Tue, 27 May 2025 20:27:34 +0000 http://livelaughlovedo.com/2025/05/28/4-ways-to-get-better-sleep-for-increased-spiritual-wellness/ [ad_1]

“Happiness in simplicity can be achieved with a flexible mindset and nine hours sleep each night.” ~Dalai Lama

It happened again. I got up after being awake all night, wondering where I’d gone for the past nine hours. I remember laying my head on the pillow, exhausted, happy to finally close my burning eyes. My body settled sweetly into the mattress, and I thanked the universe for our heavenly bed.

Just moments away from slumbering bliss, I said my prayers and did my usual practice of releasing energy from the day and honoring my blessings. For the moment, my mind was still and peaceful.

I fell into a space between the dream state and wakefulness. A place I know well. It’s not necessarily a bad place to be, but when I’m in it, I’m fully aware of the fact I’m not sleeping; my brain isn’t in REM. I tried breathing exercises and meditation only to feel like I was ready to run a marathon. After a few hours of this, sleep anxiety crept in, bearing gifts of thoughts and frustration.

The countdown of the hours until it would be time to get up began. The list of things I needed to do the following day danced in my mind like a marching band tooting its horn and ringing bells—because if I couldn’t sleep, somehow running through my to-do list felt productive. When the morning came, I was not the calm presence I aspire to be. The Tiny Buddha inside was napping.

When I was a kid, I had no problem falling asleep on the bus, in class, watching TV… pretty much anywhere I could lay my head down and close my eyes. But as I’ve grown older, sleep hasn’t always been as accessible. In fact, with everything going on in the world over the past few years, sleep has become a modern-day luxury.

As a spiritual seeker, I find that when I don’t get a good night of sleep, it’s harder to drop in for meditation. I’m more irritable. Less sharp. My intuition feels clouded. And my ability to focus on my goals and manifest my visions can be hindered.

I wondered if I’d spend the rest of my life chasing sleep to catch up to my dreams.

Then, I started talking to friends. They’re struggling too. Whether the problem is falling asleep or staying asleep, almost every person I talked to is suffering from some form of sleep deprivation. Is this a natural part of aging or an unspoken epidemic? Even my daughters in their early twenties wrestle with insomnia.

These types of problems always make me ask, “What is the lesson here?” But as I started to look for answers, what became more interesting was the link between sleep and spirituality.

During sleep, the body repairs muscles, organs, and tissues. It also regulates hormones, detoxifies, and boosts the immune system. Sleep also bridges the conscious and subconscious mind. This allows us to process the experiences of our day, the emotions that may have arisen, and the spiritual insights that help us create meaning in our lives. Therefore, prioritizing sleep hygiene can be an act of spiritual self-care that nurtures the mind’s capacity for deeper spiritual insights and greater overall wellness.

It’s clear that sleep hygiene is extremely important both to our biological and spiritual processes, but let’s take a closer look into the sleep-spirituality connection.

If we are sleep deprived, we are not thinking clearly, and, therefore, we are less connected to our intuition, which is directly linked to our imagination. Studies have shown that a lack of sleep can have a major impact on our ability to access creativity and problem-solving skills, so it makes sense that struggling in these areas has a negative influence on our spiritual well-being. So, what can we do to ease this struggle that many of us share?

4 Ways to Improve Your Sleep Hygiene for Increased Spiritual Wellness

Nighttime routine

Set a consistent time to go to sleep and wake up every day, even on weekends. A more structured sleep routine helps to align your circadian rhythm, resulting in more consistent sleep. 

Sleep sanctuary

Design your environment to support your sleep goals by reducing screen time, turning lights on low an hour before bed, mitigating noise pollution with healing frequency music or a white noise machine, and turning the thermostat to sixty-five degrees.

Preparation practices

Create a spiritual bedtime ritual that you devote yourself to every night in honor of sleep. My ritual includes taking a bath or shower, gratitude journaling, prayer, and yoga nidra. I spray the sheets with a lavender water and essential oil blend before I lay my head on the pillow and rub magnesium oil on the soles of my feet as a final good night. The key is to create a simple process that feels nurturing and peaceful.

Track your sleep and spiritual practices for a month.

Journal every morning with just a few words about the quality of your sleep and every evening about your meditation results for the day. By tracking how your sleep and spiritual wellness connect, you will be more motivated to stick to best practices for a good night’s sleep. Ultimately this will benefit your mind, body, and spirit.

The biggest lesson I’ve learned in this exploration is that we’re not alone in our quest for a nourishing night of sleep. We need to have compassion for ourselves on the nights where we find it challenging to drift off into dreamland.

If you realize you’re in the pit of sleep anxiety, cut yourself some slack. You are not failing. Accept and surrender to the moment, and trust that simply resting will be enough to get you through the next day.

Sleep restores a sense of peace and divinity within, but rest is just as important. By making sleep a priority, your mind will feel calmer, quieter, and more focused during meditation, allowing you to feel more spiritually connected to your life mission, every day.



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