Now Departing For The Vacation Of Your Dreams With Sleep Coach Seth Davis of Sleepably
SETH DAVIS is a Certified Adult Sleep Coach and the founder of Sleepably, a Denver-based team of sleep coaches who help children and adults sleep better. After struggling with insomnia for many years, Seth decided to not only become a sleep coach and fix his own sleep problems but to help others overcome their sleep challenges. He now works with clients to explore how their thoughts, behaviors, and lifestyles are affecting their sleep, and to create personalized plans to help them achieve better sleep. In this issue, Seth shares 5 tips for better sleep.
Photo: Kim Idris
Sleep can be your ticket to far-off destinations, transporting you to parts unknown while nourishing your mind and body. As you’re adventuring in your dreams, your body is busy repairing itself and processing the day’s learnings and memories. And when you wake, ideally you’ll feel like you enjoyed a luxurious spa day.
In this article, we’ll share several ways to set the scene for deeper, more replenishing sleep. You can use these tips to maximize your sleep’s restfulness whether you’re heading to a tropical destination or hosting a relaxing staycation.
TIP 1: VISIT A TIMELESS DESTINATION
Picture a time when you were relaxing on vacation, and you lost track of time because at that moment time didn’t matter. Rather than observing your watch, you just relied on how you felt, whether you were hungry, thirsty, or tired.
That sense of timelessness can benefit your sleep because constant clock-watching often boosts alertness. Instead of tracking the time, focus on relaxing and enjoying the opportunity to rest. At some point in the 30-60 minutes before bedtime, turn your focus away from the clock. And if you wake up during the night, try not to look at the time (you can even banish the clock from your room).
Photo: Jared Rice
TIP 2: ENJOY A WARM LEISURELY BATH
When was the last time you took a deep breath while soaking in an evening bath, smelling your favorite bath salts as the warm water embraced you? If you have to think about it, it’s probably been too long. Not only are baths a well-deserved indulgence, but they also help you sleep.
Taking a hot bath around two hours before sleep elevates your body temperature. After you leave the bath, your body begins to cool down. Because a lower body temperature is ideal for falling asleep, this post-bath cooldown comes at the perfect time as you are preparing to sleep.
If you’re more of a shower person, you can still enjoy similar sleep benefits by taking a lukewarm shower 60-90 minutes before bedtime.
TIP 3: ADD A TOUCH OF NATURE TO YOUR BEDROOM
Do you find yourself feeling calmer when you see a beautiful plant, or smell its exotic scents? Not only do some plants release calming aromas, but they can also purify the air, release oxygen, and even remove allergens and pollutants.
If you’d like to enhance your bedroom with plants that are known for their sleep-promoting qualities, consider a trip to the local nursery for plants such as:
● Lavender
● Gardenia
● Jasmine
● English ivy
● Spider plant
Let the beauty and fragrance of nature be one of the last things you experience as you drift off to sleep each night.
Photo: Sidekix Media
TIP 4: BATHE IN THE SUN
Soaking in the sun accomplishes much more than enhancing your tan. As the sun’s rays enter your eyes, a glorious chain reaction takes place in your brain. This natural process boosts your daytime alertness and initiates the cascade of hormones and chemicals that will ultimately prepare you for sleep.
So, how can you enlist the sun’s help on your journey to better sleep? Start by welcoming the sunlight into your eyes soon after you wake. At least 15 minutes of morning sunlight should get you off to a nice start.
Strive to get at least 30 minutes more sunlight throughout the day, which will boost your mood, keep you energized, and usher you off to sweet dreams later in the night.
TIP 5: LET YOUR MIND’S EYE TAKE YOU AWAY
As you’re beginning to drift off to sleep, close your eyes and conjure images of your favorite vacation destination. Or visualize a favorite moment in your life, or a recent positive experience — really anything that transports you to a cheerful mental place. Allow yourself to visit that place in vibrant detail, as if you’re actually there.
Practicing mental imagery in the moments before sleep is a great way to end your day. It focuses your thoughts toward something positive, and it can even send you off to sleep with a little smile on your face. So whether you choose to visit a Caribbean beach, the Italian Riviera, or your grandmother’s kitchen table, you have the ability to take a vacation whenever and wherever you desire.
Bon voyage on your escape into the world of relaxation and dreams. Leave your stress and worries behind, pack lightly, and allow yourself to savor this nightly opportunity to restore yourself. The day is done, and now all you have to do is close your eyes and drift away.
If you're struggling with sleep or your child's poor sleep is affecting your family, schedule a free chat with an adult or child sleep coach at sleepably.com