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elevate your sleep
CALMing bedtime stories ..
evening rituals for elevated sleep ..
Attached in here is your sleep quiz, and healthy sleep tips and tools. I’d recommend taking 10-15mins this week to schedule some time to through these and CHOOSE ONE sleep support to bring into your day. Here are tools to support your choices.
- Set your Sleep Cycles – we sleep in 90min sleep cycles, set your alarm to wake up at the end of a cycle e.g. if you lay down at 10pm – plan to fall asleep around 20mins later – set your alarm for 7am (9hrs) or 5.30am (7.5hrs). The iPhone Bedtime app is a great tool for this. Each stage cumulates to REM (rapid eye movement) sleep, and then restarts, completing one cycle. The first stage through REM takes about 90 minutes to complete, and adults typically need to complete at least four or five sleep cycles per night, or 6 to 9 total hours of sleep
- Music Makes Everything Better – Create a playlist of music you love and elevates your mood and reset if the emotions of change build up. Here are some of the calming ones I enjoy also ..SPOTIFY Healing Frequencies / Increase Love YouTube Sounds / Stop Over Thinking YouTube /Concentration Music / 10 hours of deep sleep music / Deep Relaxation and Sleep Music
- Sleep Well, Get hAPPy – here are a few apps we love – Headspace, Insight Timer (Sarah Blondin is amazing), Calm (there are night time bedtime stories), Audible (this has wonderful books in it to support)
- Additional Bedtime Stories – Under The Sea https://youtu.be/3AX8O1H6UuU / Stephen Fry To France – https://youtu.be/5mGifCwig8I / Gulliver’s Travels – https://youtu.be/ccF04hI3eIM / Thumbelina – https://youtu.be/X1Wnk-vVQRA
- Sleep Support Blue light glasses – https://www.blublox.com/collections/blue-and-green-light-glasses / https://www.baxterblue.com.au
- Wake Up Happy – Here are also the 3 daily meditations including an evening one http://www.kylatustin.com/happythankyou
- Additional Sleep Aids, Bedroom Set Up and Tools (you might want to get ideas and then search for AUD sites and or speak to a Dr or Naturopath to purchase) – Natural Sleep Aids – https://youtu.be/zj9x0NQy8rk / https://www.nbcnews.com/better/lifestyle/14-smart-products-help-you-fall-asleep-faster-ncna765111 / https://www.sleepfoundation.org/sleep-topics/sleep-tools-tips / Melatonin – https://youtu.be/uL7H8K3I4p8
CLICK HERE for Your Sleep Quiz & more tools
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