Sleep Better Now: 14 Lifestyle Habits

Sleep is key for healthy immune function and the best way to slow aging along with diet and exercise. The American Academy of Sleep Medicine recommends a minimum of 7+ hours sleep. At Pyramids in Florida, sleep is an important part of your stay which is why we provide allergen-free linens and pillows, a magnetic mattress topper and a space free of chemicals within the healing vortex of pyramid dwellings. Let us share these 14 tips for better sleep with you. 

Light from electronic devices confuses our biological clock and interferes with melatonin production, making it harder to fall asleep. What you consume from those devices also makes it harder to relax. Be careful what kind of information you read or listen to. If it is fearful or causes anxiety, step away and find another source of news or entertainment.

Adults should drink 1/2 their body weight in ounces of water and herbal tea per day. Drink clean spring or well water as most municipal water systems are contaminated. There are excellent water filter brands that eliminate most environmental toxins.

Our bodies are designed for action. Exercise in the morning sets your internal circadian rhythm and promotes better sleep. Exercise at least 3 hours before bedtime.

If you take a 20-minute power nap, you boost your natural immunity and energy according to the Institute for Functional Medicine. Rather than drink caffeine, take a refreshing 20-minute nap around mid-afternoon.

Caffeine affects deep sleep. On average, caffeine circulates 5-6 hours after consumption. Avoid caffeinated products after 2:00 p.m. and if you are sensitive, avoid it after noon and switch to herbal teas.

When and what you eat affects good sleep. When we eat, insulin is released, signaling the brain to stay awake. When you eat before bedtime, the blood rushes to the gut to digest. Finish eating 4-5 hours prior to sleep so your energy and blood to move to the brain for restorative sleep healing.

Alcohol may help you wind down after a stressful day, it’s not a sleep aid. It’s a sedative that leads to sleep fragmentation. Alcohol before bed disrupts REM sleep by suppressing the first two cycles, which are important for mental health, creativity, and a longer life span. Avoid alcohol 4 hours before bedtime.

A good night’s sleep starts when you get up. Morning light stimulates the hormones and neurotransmitters that influence well-being. Bright light exposure early in the day stimulates serotonin (mood and happiness) and regulates melatonin (sleepiness) in the evening.

For eons, the sun was our only source of light and our ancestors’ lives followed a natural day–night circadian cycle. 150 years ago, this changed with electricity and the lightbulb. Bright light hampers the ability to fall asleep, so dim the lights in your home and use low-lighting options (like candles) a few hours before bed.

Your core body temperature needs to drop 2-3 degrees Fahrenheit to initiate sleep and maintain deep sleep. Raising body temperature a few hours before sleep may seem counterintuitive but doing so will induce sleep. Taking a bath (thermal lake swimming) will release core heat by brining blood to the body’s surface.

Humans spend about one-third of a lifetime sleeping so you might consider investing in a good mattress. Many standard mattresses emit toxic chemicals that negatively affect your sleep health. Mattresses containing cotton, wool, and natural latex support natural living. Pyramids in Florida i.e. uses NIKKEN mattress toppers that create a magnetic field similar to the grounding and healing energies of earth’s energy field.

A cluttered, disorganized bedroom may trigger coping and avoidance strategies like late-night snacking or binge-watching. Before sleep, look around and clear any clutter. Bedrooms are made for sleep, not for plugging in or dumping junk. A clean, quiet space = better rest.

Wi-Fi signals affect brain activity when asleep. Wi-Fi should not be in your bedroom. If you have no choice, your head should be 8 feet away from electrical outlets, clock radios, stereos, smart phones, computers, and monitors. Your best bet: turn it all off if you can. Or consider investing in EMF shielding devices such as switches.

Slow breathing activates the vagus nerve and slows your heart rate, switches off stress hormones (cortisol) and releases calming chemicals. Try this before bed 3 times: breathe in through your nose for 3 seconds, hold for 3 seconds, breathe out the mouth for 3 seconds.