{"id":6924,"date":"2017-03-24T06:27:40","date_gmt":"2017-03-24T10:27:40","guid":{"rendered":"https:\/\/www.thatorganicmom.com\/?p=6924"},"modified":"2021-12-18T13:13:35","modified_gmt":"2021-12-18T18:13:35","slug":"tips-good-sleep-hygiene","status":"publish","type":"post","link":"https:\/\/www.thatorganicmom.com\/tips-good-sleep-hygiene\/","title":{"rendered":"Good Sleep Hygiene Tips Video"},"content":{"rendered":"\n<p><a href=\"https:\/\/www.thatorganicmom.com\/improve-sleep-improve-life\/\" target=\"_blank\" rel=\"noopener\">Good sleep hygiene<\/a>&nbsp;is the healthy habits you practice to help your body establish patterns that contribute to a good night\u2019s sleep night after night.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span style=\"font-weight: 400;\">Tips for falling asleep<\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Create a bedtime routine that includes at least 30 minutes of wind-down time and use that time to do something relaxing. A warm bath and reading a book are two of the top suggestions. Lower the lights in the house for an hour or so before bed. I use the <a href=\"https:\/\/youtu.be\/UcS5qAkrTWE\" target=\"_blank\" rel=\"noopener\">Sleep by GE bulbs<\/a> which I have programmed to automatically turn down an hour before bedtime.<\/span><\/li><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Establish the same time for waking each and every day which can help your internal clock adjust so that it is easier to get out of bed in the morning as well as go to sleep faster at night. If you regulate your sleeping pattern you will train your body to know when it\u2019s bedtime.<\/span><\/li><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Eliminate electronic devices from your bedtime routine. This includes television, computer screens, smartphones, iPads, etc. The light from their screens disrupts our sleep cycles and stimulates the brain and make it harder to fall asleep. If you absolutely cannot do without your phone as an alarm at least turn it on <a href=\"https:\/\/youtu.be\/_q9L-sxS9kQ\" target=\"_blank\" rel=\"noopener\">airplane mode at night<\/a>.<\/span><\/li><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">An easy way to calm your mind is to do a simple breathing technique such as 5-5-5 or relaxation exercise where you tense and release each individual muscle throughout your body one at a time from head to toe.<\/span><\/li><li style=\"font-weight: 400;\">Use lavender essential oils on your sheets with a <a href=\"https:\/\/amzn.to\/2nhJ0q9\" target=\"_blank\" rel=\"noopener\">wool dryer balls<\/a> in your dryer! I use lavender and dryer balls in every single load of laundry I dry!<\/li><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">If after 20 minutes you have not fallen asleep, get up and go to a different part of your house. Choose a relaxing activity, such as reading or listening to soft music. We want our bed to give us a feeling of peacefulness and calm so we need to avoid lying awake in bed which can establish an unhealthy link between your sleeping environment and wakefulness. <\/span><\/li><\/ul>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Sleep Hygiene\" width=\"800\" height=\"450\" src=\"https:\/\/www.youtube.com\/embed\/OdkwFCO0SJI?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p><a href=\"https:\/\/amzn.to\/2nNEQJO\" target=\"_blank\" rel=\"noopener\">Coffee Pajamas by P.J. Salvage<\/a> that I'm wearing in the Sleep Hygiene Tips Video.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span style=\"font-weight: 400;\">Tips for going back to sleep at night and staying asleep till wake up time<\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">During the day avoid caffeine and alcohol especially closer to bedtime. Stimulants such as these often cause repeated wakefulness during the night.<\/span><\/li><li style=\"font-weight: 400;\">Don't flip on the lights at night! If you need light to see to go to the restroom, use a warm orange light such as from a <a href=\"https:\/\/www.shareasale.com\/r.cfm?B=887215&U=1060429&M=59857&urllink=\" target=\"_blank\" rel=\"noopener\">Salt Lamp<\/a>.<\/li><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">The <strong>sleep environment<\/strong> needs to be quiet and dark all night. Blackout curtains or solid shades will block streetlights. Use fan or white noise machine to block sounds that might otherwise disturb you.<\/span><\/li><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Practice a simple breathing exercise or simply focus on your breathing which can help you <strong>get back to sleep<\/strong>.<\/span><\/li><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Again, if after about 20 minutes sleep has not returned do not lay in bed thinking about the fact that you aren\u2019t asleep! It\u2019s best to just go to another area in your home to do a relaxing activity. Listening to an audio Bible makes me sleepy every time!<\/span><\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><span style=\"font-weight: 400;\">Sleep environment<\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Keep it cool! Between 60-68 degrees Fahrenheit! Doing so will allow your body to release more melatonin which is the sleep hormone and also one of the body\u2019s best anti-aging hormones.<\/span><\/li><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Fresh sheets definitely feel wonderful so change the sheets on your bed as often as you like but preferably at the minimum once per week.<\/span><\/li><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Declutter the bedroom so that it is a calm and inviting space for rest is extremely helpful for getting a <a href=\"https:\/\/www.thatorganicmom.com\/podcast\/sleep-like-you-mean-it-episode-7-a-healthy-bite\/\" target=\"_blank\" rel=\"noopener\">good night\u2019s sleep<\/a>. <\/span><\/li><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">It\u2019s a good idea to keep the room cool, between 60-68 degrees Fahrenheit is recommended. &nbsp;If appropriate open a window to let air ventilate around the room.<\/span><\/li><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Limit the amount of time you spend in your bedroom other than for sleep so your body will associate your bedroom with sleep.<\/span><\/li><li style=\"font-weight: 400;\">Declutter the bedroom so that it is a calm and inviting space for rest is extremely helpful for getting a&nbsp;<a href=\"https:\/\/www.thatorganicmom.com\/podcast\/sleep-like-you-mean-it-episode-7-a-healthy-bite\/\" target=\"_blank\" rel=\"noopener\">good night\u2019s sleep<\/a>&nbsp;(<em>Can you spot the <strong>sleep hygiene problems<\/strong> in the room below?<\/em>)<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image is-style-default\"><img fetchpriority=\"low\" loading=\"lazy\" decoding=\"async\"  src=\"https:\/\/www.thatorganicmom.com\/wp-content\/uploads\/2017\/03\/IMG_5638.jpg\" alt=\"Get a good nights sleep with these tips for good sleep hygiene\" class=\"wp-image-6950\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span style=\"font-weight: 400;\">The Bedtime Routine<\/span><\/h2>\n\n\n\n<p><span style=\"font-weight: 400;\">Whatever you choose to do before you fall asleep each night just remember to do those same things each and every night. Doing so will create a trigger that will <a href=\"https:\/\/www.thatorganicmom.com\/good-nights-sleep\/\" target=\"_blank\" rel=\"noopener\">get your mind and body in sleep mode<\/a>!<\/span><\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span style=\"font-weight: 400;\">Some suggestions for a bedtime routine include:<\/span><\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Start diffusing a relaxing essential oil blend like <a href=\"https:\/\/amzn.to\/2nsSsct\" target=\"_blank\" rel=\"noopener\">Aura Cacia Pillow Potion<\/a> or a single essential oil such as lavender.<\/span><\/li><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Write down a list of things you need to take care of tomorrow or just get any lingering thoughts down on paper so your mind is clear.<\/span><\/li><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">If you bathe at night do so, however, if you bathe in the morning, consider soaking your feet in <a href=\"https:\/\/amzn.to\/2mVYNcr\" target=\"_blank\" rel=\"noopener\">Epsom Salts<\/a> before bed to encourage relaxation. Epsom salts have Magnesium which helps to calm our nervous system.<\/span><\/li><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Personal hygiene such as removing makeup, moisturizing face, brushing teeth, etc.<\/span><\/li><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Turn down the covers and lay your robe and slippers near your bed. (check out these crazy expensive <a href=\"https:\/\/amzn.to\/2oaeUnU\" target=\"_blank\" rel=\"noopener\">coffee slippers<\/a>)<\/span><\/li><\/ul>\n\n\n\n<p>These sleep tips will work for kids and teens, but there are other factors when it comes to <a href=\"https:\/\/www.thatorganicmom.com\/good-sleep-hygiene-kids\/\" target=\"_blank\" rel=\"noopener\">sleep hygiene for kids<\/a> and getting a <a href=\"https:\/\/www.thatorganicmom.com\/sleep-hygiene-teens\/\" target=\"_blank\" rel=\"noopener\">good night's sleep as a teen<\/a>.<\/p>\n\n\n\n<p><a href=\"https:\/\/thebedboss.com\/\" target=\"_blank\" rel=\"noopener\">The Bed Boss<\/a>&nbsp;is offering my readers an exclusive 20% discount using the coupon code&nbsp;<strong>TOM20<\/strong>. So if you do need a new <strong>mattress<\/strong>, now is the time and&nbsp;<strong>The Bed Boss<\/strong>&nbsp;is the place! You won\u2019t find coupon codes for&nbsp;<a href=\"https:\/\/thebedboss.com\/\" target=\"_blank\" rel=\"noopener\">The Bed Boss<\/a>&nbsp;anywhere else online right now!<\/p>\n\n\n\n<p>The <a href=\"https:\/\/www.thatorganicmom.com\/sleep-challenge\/\" target=\"_blank\" rel=\"noopener\">Sleep Challenge<\/a> was a huge success as many of my readers have contacted me to let me know they are getting better sleep!<\/p>\n\n\n\n<div class=\"wp-block-image is-style-default\"><figure class=\"aligncenter\"><img fetchpriority=\"low\" loading=\"lazy\" decoding=\"async\"  src=\"https:\/\/www.thatorganicmom.com\/wp-content\/uploads\/2017\/03\/Heavenly-Hybrid.png\" alt=\"Heavenly Hybrid Mattress Sleep Challenge\" class=\"wp-image-6952\"\/><\/figure><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Good sleep hygiene&nbsp;is the healthy habits you practice to help your body establish patterns that contribute to a good night\u2019s sleep night after night. Tips for falling asleep Create a bedtime routine that includes at least 30 minutes of wind-down time and use that time to do something relaxing. A warm bath and reading a &hellip;<\/p>\n","protected":false},"author":1,"featured_media":6949,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"mai_trending":13,"mai_views":65,"mai_views_updated":1769633449,"om_disable_all_campaigns":false,"_lmt_disableupdate":"","_lmt_disable":"","wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":"","_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":""},"categories":[1107],"tags":[160,1016],"class_list":{"2":"type-post","7":"category-sleep","8":"tag-sleep","9":"tag-sleep-hygiene","10":"entry"},"modified_by":"Rebecca Huff","acf":[],"_links":{"self":[{"href":"https:\/\/www.thatorganicmom.com\/wp-json\/wp\/v2\/posts\/6924","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.thatorganicmom.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.thatorganicmom.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.thatorganicmom.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.thatorganicmom.com\/wp-json\/wp\/v2\/comments?post=6924"}],"version-history":[{"count":2,"href":"https:\/\/www.thatorganicmom.com\/wp-json\/wp\/v2\/posts\/6924\/revisions"}],"predecessor-version":[{"id":26317,"href":"https:\/\/www.thatorganicmom.com\/wp-json\/wp\/v2\/posts\/6924\/revisions\/26317"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.thatorganicmom.com\/wp-json\/wp\/v2\/media\/6949"}],"wp:attachment":[{"href":"https:\/\/www.thatorganicmom.com\/wp-json\/wp\/v2\/media?parent=6924"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.thatorganicmom.com\/wp-json\/wp\/v2\/categories?post=6924"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.thatorganicmom.com\/wp-json\/wp\/v2\/tags?post=6924"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}