Restorative Sleep
Sleep is not an optional lifestyle luxury. Sleep is a non-negotiable biological necessity.
The science of sleep has come a long way! We now know it has way more impact on our wellbeing beyond just helping us rest when we get tired.
Our goal is to help you establish consistent, optimal sleeping habits that enable your body to complete essential biological processes that enable optimal wellbeing.
General Guidelines
DURATIONS FOR OPTIMAL HEALTH
Infants - 12 months: 12-16 hours per 24 hour period
Children 1-2 yrs: 11-14 hours per 24 hour period (including naps)
Children 3-5 yrs: 10-13 hours per 24 hour period (including naps)
Children 6-12 yrs: 9-12 hours per 24 hours
Teenagers 13 - 18 yrs: 8-10 hours per 24 hours
Adults: 7-9 hours per 24 hours
TIPS FOR BETTER SLEEP
Use your bed for sleep only (don't watch TV, work etc)
Establish a regular sleep schedule (same sleep and wake times)
Minimize/eliminate bedroom noise
Cut out all light in the room - use a face mask if you have to
Increase your daytime exposure to sunlight
Move at least every hour during the day
Eliminate nighttime caffeine, and limit daytime caffeine
Learn about the science of grounding/Earthing
Avoid alcohol within 3 hours of bedtime
Avoid high-sodium foods close to bedtime
Migrate to a plant-centric diet
Eliminate / limit after-dinner and late-night snacking
Maintain a healthy weight / BMI
Stay hydrated during the day
Get an indoor water fountain for increased humidity and relaxing ambient sound
Exercise (follow physical activity guidelines)
Meditation and other stress relieving activities
SLEEP DISRUPTERS
Too much food or drink close to sleep time
Blue light coming from phone / computer / television screen
Caffeine / alcohol use
Stress / anxiety / worry
Certain noises / sounds
Temperature: too hot / too cold
Lack of daytime exposure to sunlight
Medications
Medical conditions
Bed partner (snores, moves a lot)
Pets
Still Not Sleeping Well?
Struggling to make the changes and then get them to stick? Is it just too hard to navigate the mental, physical, logistical changes necessary to get your new sleeping habits working with the rest of your life? Totally understand! Change is HARD and establishing sustainable habits even harder. Perhaps it's time to work with a CERTIFIED WELLCOACH.
give a body what it needs and it will take care of itself