How to get quality Zzzzzz’s

Let’s dig into each of my top 10 tips for living well since it is national #wellnessmonth in August. First up, Quality Zzzzzzzzzz’s.

For some weird reason it’s become a badge of honor for people to claim they exist on 4 hours of sleep. Getting enough *quality* sleep is essential to your life! I sure figured that one out a few years back when I would stay up till 2 AM just to have alone time. Serious adrenal fatigue set in and I practically ruined my health.

​Do you know what else interferes with your circadian cycle? Caffeine, other stimulants like energy drinks or drugs, lights from screens and alarms clocks, temperature fluctuations and poor pillow/mattress selection.


It’s imperative you establish a consistent sleep and wake schedule 7 days a week. Predictability and rhythm is best for our body. Block any light coming in the room or wear a sleep mask. Limit screen use before bed so your brain has time to shut down. If you can’t then wear blue light blocking glasses. You see, your brain knows when it’s dark and that’s when it starts dumping out melatonin. But if you skip over the natural winding down process your body does not dump out as much melatonin and YOU are the one who suffers!


Perhaps you would do best with a soak in a warm Bath before bed if at all possible. Toss in some Epsom salts (I love magnesium flakes) and soak for at least 20 minutes. Then massage some oil or lotion into your legs and feet before you lie down in bed so your muscles are completely relaxed.


I always tell my patients to stretch before bed. Take those few minutes to breathe deeply and loosen up your muscles while you tell yourself what you are grateful for that day.


Then I put essential oils in my diffuser (lavender, cedarwood and stress away) and drift off to la la land. Don’t ignore the possibility that your sense of smell can also contribute to relaxation and help communicate to your brain that it’s time for sleep.


Make sleep a priority!