Mind and Spirit Blog

7 Sacred Steps for Releasing Stress and Creating Restful Sleep

“A good laugh and a long sleep are the best cures in the doctor’s book.” – Irish Proverb

Getting good sleep is essential in maintaining your Health.  Are you aware of your bedtime routine? Years of research has shown that sleeping between 7 and 9 hours per night can relieve stress, reduce the risk of many chronic diseases, improve memory and cognitive function, and may even help with weight loss. (1)  The Alkaline Lifestyle is all about being conscious of your personal habits so you can make healthy changes that promote well-being and vitality.  Without restful sleep, it is very challenging to feel your best and keep your body strong and vibrant.  Consider the suggestions below to get the well deserved rest your body needs. 

1.         Turn off the TV and computer 30min – 1 hour before bed to disengage the brain and decrease stimulation.

2.         Dim the lights inside as it gets dark outside and put on amber-lensed goggles.   Research shows nighttime light exposure suppresses the production of melatonin, the major hormone secreted by the pineal gland that controls sleep and wake cycles. (2)The amber-lensed goggles take protect you from the blue light exposure that interferes with the          production of melatonin.  I ordered a pair of the goggles for under $10 on Amazon.

3.         Clear your mind of tomorrow by organizing the next day by:

  • Writing down what you wish to accomplish the next day
  • Setting an intention for the next day
  • Turning your concerns over to a higher power and move into letting go and rest mode

4.         Acknowledge yourself for any efforts you made to improve your life and recall one thing you learned today.

5.         Forgive yourself for any actions you did that you wish you had not done.

6.         Write or verbalize 3-5 gratitudes.

7.      Practice Left nostril breathing for 3-5 minutes to calm yourself and prepare for sleep (simply close off your right nostril with your right middle finger and begin to breath slowly through your left nostril to activate relaxation in the body.)

It is my sincere hope that you take time to examine your pm routine and do whatever you can to ensure a restful nights sleep!

Happy Dreaming,  

Katy Joy Freeman,MFT, Alkaline Lifestyle Coach


(1) http://chriskresser.com/how-artificial-light-is-wrecking-your-sleep-and-(2)what-to-do-about-it

(2) http://authoritynutrition.com/block-blue-light-to-sleep-better/


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