Do you want to induce sleep naturally, so you can fall asleep, stay asleep and wake up refreshed?
When your hormones are out of balance, it’s hard to get a good night’s sleep. So let me share three simple steps to help you fall asleep and stay asleep.
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STEP #1: LIMIT SCREEN TIME AFTER DUSK
Are you on your electronics late at night? Just comment yes or no
Well, that blue light coming from your phone, tablet, computer, even the TV prevents you from making melatonin. Melatonin is your sleep hormone and if you don’t make enough of it, you won’t fall asleep easily or stay asleep. So if you must expose yourself to digital screens, wear a pair of pink sunglasses. I know it looks funny, but the pink lenses will block the blue light from your digital devices which tells your hypothalamus – the boss of your body that controls your day-night cycles- that the sun has gone down so you can make melatonin and sleep deeply.
STEP #2: EAT DINNER EARLY
If you go to bed right after you eat, your digestive tract will wake you up. The hormones of your digestive tract disrupt your hypothalamus causing dips in your melatonin production making you wake up in the middle of the night. You need to give your body time to start digestion. You can help the process by taking a walk after dinner. And be sure to eat at least two hours before going to bed. I’ll share the best foods to help you sleep in the next video.
STEP #3: SLEEP IN THE DARK
This may seem obvious, but I mean complete absolute darkness. No night lights, no digital clocks flashing. No street lights pouring through the window. Cover them up. And for goodness sake, do not fall asleep with the TV on. Why? Because even the tiniest amount of light will suppress your melatonin production. There was a study done on college students, where the researchers kept them up for 24 hours, then put them in a dark room and measured their salivary melatonin levels. Then they shone a penlight on the back of their knees and the students’ melatonin levels plummeted. Even a tiny pinpoint of light is enough to tell your hypothalamus which controls your day-night cycles that it’s time to get up!
Now what’s one thing you’re going to do tonight to help you sleep? Turn off your devices? Eat dinner early? Make sure your room is completely dark?
Now you know how to INDUCE SLEEP NATURALLY, but it’s not easy if your hormones are out of balance. So I created my Hormone Quiz to help you discover what’s going wrong so you can finally start sleeping through the night and have energy during the day!
After taking the quiz you can download my international best-selling book Hormones in Harmony® which gives you access to my Hormone Reboot Training for free! Make sure to take my Hormone Quiz.