Eating the best food in the world and following a very strict workout routine won’t help you achieve your health goals if you don’t sleep well. That’s where sleep cleanse comes in. Sleep cleanse is a challenge to clean up your sleep habits in order to allow the brain to shed toxins, just like nutritional cleanse.
We’ve gathered seven-step sleep cleanse to help clean up poor bedtime hygiene and to renew your dedication to getting the rest you need.
1 || Follow the same sleeping and waking up hours every day
You should sleep seven to eight hours every night, even on the weekends. And try to have them at the same time every day. When you consistently sync your slumber with your natural sleep rhythms and 24-hour biological clock, you’re able to achieve the best restorative sleep possible.
2 || Follow a consistent bedtime routine
Like lighting candles or not using electronics an hour before bed. This will prepare your body for the night and help release melatonin, your natural sleep hormone.
3 || Your bedroom is only for sleep
The environment of your bedroom matters. Make sure it’s dark, quiet, and cool. Avoid using your smartphone or laptop in bed, that will affect the quality of your sleep. Also, you should be re-evaluating your mattress every five to eight years. If you are having difficulty getting all your zzz’s, your mattress could be the culprit.
4 || screens are the biggest culprits
Again, make sure to leave all your electronics away from your bedroom if your goal is to have a good night’s sleep. Staring at your smartphone before bed stimulates the brain so you are more active and awake. Also, the blue light from the screen suppresses melatonin (the sleeping hormone) which can lead to insomnia. Blue light is not only bad for your vision but for your brain too, because it mimics daylight that keeps your mind more alert, and this is the last thing you need at night. Not to mention that checking your phone right before bed can lead to distracting emotions, thoughts and anxiety.
5 || Waking up in the middle of the night?
If you wake up in the middle of the night, and can’t get back to sleep just get out of bed. Go to another quiet, dim, and screen-free room. Read a book, listen to soothing music, or color till you can fall asleep.
6 || Quiet your mind
Have a journal next to your bed and get into the habit of writing down all your worries before you sleep. Or write tomorrow’s to-do list to feel more relaxed and organized. Try to practice breathing exercises, meditation, or before-bed yoga poses, these will help you calm your brain and fall asleep faster.
7 || Stop your negative thoughts about sleep
And replace them with positive ones. choose a few restful affirmations that you can repeat throughout the day. If you practice positive affirmations consistently, you will see results in three to four weeks.