Essential for True Beauty: Peaceful Sleep

There have been SO MANY instances where we see our beautiful clients walk through the door drained from the week of festivities surrounding their event. These beauties are tired, puffy, quiet, and dazed...everything they shouldn't be for their BIG EVENT. When investigating to make sure everything is okay, we commonly get the response, "I'm just tired". Here are some tips to decrease your chances of exhaustion to incorporate into your planning and routines:

What are some Common Causes of Insomnia: First identify the cause.
1. Stress Overload
2. Anxiety and Worry
3. Pain
4. Lack of Routine
5. Brain Overload: Things to do swarming through your  head.

• Make sure that your bedroom is welcoming for sleep, the bedroom should be inviting and a sanctuary for rest, your safe-haven:
• If you have problems sleeping because of lighting, add dark curtains onto the windows. You can also try an eye mask to help keep bright lights out.
• If you have a television in your bedroom, make sure it is turned off before bed.  If television is a part of your "Winding Down" ritual, be sure that you set the "sleep timer" so that your sleep cycles are not interrupted.
• Ear plugs can help tune out a snoring partner. 
• Think about the temperature in your bedroom. Is it too hot or too cold? If so, adjust the temperature to a comfortable level, cooler levels induce a more restful environment.

• Thoughts on Sleep Aides (prescriptive medications): Try not go there because there's really no need unless there is a biological deficit. Side effects can be horrible, let alone creepy .
• If you would like to incorporate an easy supplement, try melatonin. This is not a sleep aide however, it is a naturally occurring compound that is secreted by the brain's pineal gland. This compound helps regulate other hormones and maintains the body's circadian rhythm. The circadian rhythm is an internal 24-hour “clock” that plays a critical role in when we fall asleep and when we wake up. When it is dark, your body produces more melatonin; when it is light, the production of melatonin drops.
• Another option is tea: Yogi makes a wonderful "Bedtime" and "Kava Stress Relief" Tea that promotes restful sleep and eases tension and promotes relaxation...PERFECT for the stresses that come along with Event Planning!
• Spikenard Essential Oil, Therapeutic Grade: Put one drop on the bottoms of your feet to promote restful sleep within 30minutes! This is a topical application. Call our office to see how to get some!
  

•   Eat less before bed. 
•  You may be in for a long night if you go to sleep on a full stomach, which can increase chances for heartburn. Try not to eat within 2 and 3 hours before bed.
• Limit your use of caffeine, which can keep you awake and alert longer than you may desire.
• Also, reduce your use of nicotine before bed, as it is a stimulant and can keep you up at night.

• Use your bed only for sleep and time alone with your partner. 
• When you do other tasks in your bed, it may become hard for you to allow yourself to rest there.

• Daytime exercise can help you get better sleep at night.
• It is recommended that you exercise 30 minutes per day, 5 days per week. All 30 minutes do not have to be done all at once. Your choice of exercise can vary. 
• Just make sure that you are not exercising close to bedtime. Exercise raises your body temperature, which can hinder good sleep.

• Start a bedtime ritual.
• Gradually slow down your activities before bed. Do quiet, calming activities such as taking a warm bath or reading a book. 
• Meditation or prayer can help you relax so that you can get better sleep at night.
• Tea Time may be beneficial in your ritual.
• As much as possible, try to go to bed at the same time every night and get up close to the same time each morning.
• Make a List: 
• If you have thoughts buzzing around in your head, keep a list. I know, almost everyone has a list in their planning binder, however, there are still some residual things that can keep you up at night. Suggestion: keep a note pad and pen at your bedside for those things that just POP into your head, so that you do not have to harbor them during your resting period.

 ***Always remember to focus on the positive.You will be absolutely breath-taking when you debut at your event! We, at Exquisite Reflections, will do everything in our power to make sure you are equipped to do so!

Feel free to contact us for more information and suggestions, as we are always here to help you!

 

Happy Planning!

Emily Olson, RN

Owner

Exquisite Reflections