The 21 Day Sugar Detox PDF / Diet Recipes CookBook By Diane Sanfilipp The 21 Day Sugar Detox Free Download | Page 20

Here are some tips on how to restore your natural sleep rhythm. It may take
weeks or months, but using these tools in a coordinated way will eventually
reset your biological rhythms:
• Practice the regular rhythms of sleep. Go to bed and wake up at the same
time each day.
• Use your bed for sleep and romance only, not for television or even reading.
• Create an aesthetic environment that encourages sleep. Use serene and
restful colors and eliminate clutter and distraction.
• Create total darkness and quiet. Consider using eyeshades and earplugs.
• Avoid caffeine.
• Avoid alcohol. It may help you get to sleep initially, but it causes
interruptions throughout the night, resulting in poor-quality sleep.
• Get at least 20 minutes exposure to daylight daily. The light from the sun
enters your eyes and triggers your brain to release specific chemicals and
hormones like melatonin that are vital to healthy sleep, mood, and aging.
• Eat no later than three hours before bed. Eating a heavy meal prior to bed
will lead to a bad night’s sleep.
• Don’t exercise vigorously after dinner. It excites the body and makes it more
difficult to get to sleep.
• Write your worries down. One hour before bed, write down the things that
are causing you anxiety and make your to-do list for the next day to reduce
your worry. It will free up your mind and energy to move into deep and restful
sleep.
• Take a hot salt/soda aro matherapy bath. Raising your body temperature
before bed helps to induce sleep. A hot bath also relaxes your muscles and
reduces tension physically and psychically. By adding 1 to 1 ½ cups Epsom salt
(magnesium sulfate) and 1 to 1 ½ cups baking soda (sodium bicarbonate) to
your bath, you will gain the benefits of magnesium absorbed through your skin
and the alkaline-balancing effects of the baking soda, both of which help with
sleep.
• Get a massage or stretch before bed. This helps relax the body, making it
easier to fall asleep.