More and more, science is telling us that a good night’s sleep is important to a healthy, happy and long life.
The benefits of a good nights sleep are SO many: Happier hormone balance, a potent immune system, lower inflammation, (yes, even less eye puff) and that amazing feeling-like you’ve caught your stride.
Feeling Sleep Deprived?
Here’s a sad sleep fact that needs a change: In 2011, the National Sleep Foundation reported that almost fifty percent of people of working age reported that they aren’t getting enough restful sleep a night – especially during the work week. Curiously, that’s around the time that smartphones and other smart devices started overtaking our lives and making our lives more complicated.
Let’s Get To Sleep
We can change this people. Happy sleep for everyone is not a dream. Really. I’ve gone from a not-great sleeper to someone who wakes up refreshed and ready every single morning. I don’t even need an alarm clock! How did I go from sleep deprived to dreamland? I’m excited to share the four easy steps you need to take now to get the rest your brain and body crave.
Four Steps to Dreamland:
- Reset your body clock in 2 weeks. Help get those circadian rythyms back on track because they determine when you fall asleep, how long you’ll stay asleep, the quality of sleep you’ll have and when you’ll awaken naturally.
- Limit the EMF (electromagnetic frequencies) energy flow at night. EMFs have been connected to lots of sleep-interrupting conditions like insomnia and sleep-dependent performance.This isn’t some hunch. See the published clinical studies in our research section for the hard science.
- Harness the blue-blasting light. It crushes sleep-regulating melatonin and you can fix it with shade control and orange glasses.
- Make your sleep space dreamy. I’ll connect you to fresh negative-ion producing lamps, natural perfect temperature mattress pads and share the research on proven sleep room tactics.
Are you ready? Let’s get you to Dreamland—fast.
STEP 1: The Body Clock Re-set.
Sleep quickly and sweet. Wake up rested. Your body clock is super important to your circadian rhythms as it sets up the time you fall asleep and with what level of ease, how long you stay asleep and when you awaken naturally.
The research tells me that I’ll reap all kinds of health benefits from resetting my biological(body) clock which drives my circadian rhythms. The National Institute of General Medical Science explains that “Circadian rhythms are physical, mental and behavioral changes that follow a roughly 24-hour cycle, responding primarily to light and darkness in an organism’s environment. They do an awful lot, so let’s get them back on track, shall we?
I honestly can’t believe that I now have a healthy wake/sleep schedule. I haven’t had one since I was a little girl! My brain and body are now rested and ready to jump into the day and then likewise I’m relaxed and ready to doze off. It’s crazy good. I use no alarm clock, yet wake roughly the same time every morning. Life is easier when your morning routine is…well, routine.
I reset my body clock in just two weeks with this simple process recommended by a fabulous dentist friend who was on the board of the Brain Treatment Center:
First, Get Up.
Wake up anytime before 8:30. If you have to set an alarm and you have to get up at 6:00- then that’s what you do. Just make sure that you’re up by 8:30 am.
Next, Get Out.
Get outside for a full hour any time before 9:00 am. Natural light is the KEY to your body clock. Walk, Run, Meditate or Read. Just make sure your body is basking in natural light for one full hour. Anytime past 10:00 you turn into a pumpkin and it doesn’t count. Kidding about the pumpkin part.
After 7:00 pm, I ditched all electronic devices, which you’ll get details about in Step 2 . . . .
Third, really listen to your body.
Go to bed at night anytime you feel like it. Really, The important part of the reset is the getting UP part. Bedtime will kick in naturally. Promise it just happens—to me, it sort of feels like a sleep tonic or a mild sleeping pill. (Or that I went to be too late and got up too early?) You’ll get a relaxed dozy heavy eyelids kind of feeling
Finally, Be Consistent and Repeat for 14 Days Straight.
Wake up every morning by 8:30 and get outside by 9:00 and stay in the light for one hour.
Within 2 weeks, your body will make it very clear when it wants to go to bed. Listen you your body. Work with it.
Do this for two weeks straight.
I did–and then the craziest thing started happening–I wake up without fail every morning between 7:15 and 7:30 am. No alarm clock. Ever. TBH sometimes after a l-a-t-e night I wish I could sleep in, but my newly set body clock takes control. Also, even though I do spontaneously wake up, I don’t feel so great getting less than 6 hours. Grumpiness prevails.
I feel best when I get to sleep by midnight, but I can actually fall asleep at 10:30 to 11:00. I’m just usually not ready—there’s too many fun things to stay up for. . . so I usually find myself glancing at the clock as I nod off around midnight.
My body tells me it would be happier if I got 8+ hours, but it insists on being awake and aware by 7:30am sharp. I love the “no alarm clock” part and I really love the relaxed, dozy feeling I get around 10:3opm when my body is telling me it’s time for some shut-eye!
BODY CLOCK RESET:
- Wake by 8:30
- Outside by 9 for one hour
- “Sleep” time awareness
- Repeat for 14 days
Step 2: EMF Avoidance
Electromagnetic Frequencies or EMFs are everywhere around the average, modern-day home. They are emitted by your smartphones, computers, laptops, Bluetooth devices like speakers, household security and household climate controls like NEST thermostats. Even your home printer comes with a built -in wifi that’s sending or receiving wifi signal and with it, EMFs.
EMF’s and Your Bodies Energy
All EMFs, the ones from lights and electrical switches and appliances can wreak havoc on your sleep…but the higher wave lengths produced by wireless energy have been known to produce many sleep-interrupting symptoms. This is because your resting body’s electricity tries to match and keep up with the electrical energy in the room from your devices – especially the wireless energy, which oscillates really fast.
EMF’s and Melatonin
EMFs also surpress melatonin production. Melatonin is the hormone produced by the pineal gland and supports the immune system. Researchers think that EMFs may also disrupt other cells that process melatonin, mutating how cells respond to their environment. This essentially means cells can’t fend for themselves, and could cause anything from allergies to a possible link to breast cancer.(9)
How can you stop it? Here’s an easy 5 step plan:
First, Remove cell phones, smart phones and computers from your sleep space and just to make sure there are no unnecessary emfs, Power them down or on to airplane mode. Never ever sleep with a phone under your pillow or on your night stand. EMFs from WIFI travel like a fog from the device and emfs from cell phone signals travel directional like a laser, but either way, they both disapate the further you get from the deivice.
Second, Turn off the WIFI! Wireless Access Point. Some refer to it as an airport or router. But turn it off because it’s sending signal throughout your home as it seeks a signal from one of your devices to connect with. The best way I’ve found to turn mine off because I don’t want to get close to it, is to install a $15 switch. I’ve got video and a link to purchase switch here.
Third, Turn off your microcell or booster if you have one. Cell signal can be spotty so many folks invest in a booster system which enhances their providers signal. Turn it off and if you can’t get close or don’t want to, try the switch here.
Fourth, it’s important to avoid contact with electric and magnetic emfs Most commonly from electrical outlets, electric clocks and lamps. One cost effective tri-field meter does a nice job helping you identify possible sources if you feel you need to. But I can tell your for absolutey sure- do not use an electric blanket. The magnetic and electric energy coming from these leaves me drained and feeling the opposite of rested and ready
Finally, If you’re already emf sensitive, you may want to go cut all potential EMF interferance from you sleeptime by turning off the power off at the breaker. Friends of mine do this and absolutely love the peace and tranquility of being emf-free
- Power down or Airplane all Wireless-Including Blue Tooth and Printers
- Turn off WIFI- with remote switch
- Turn off Microcell
- Remove electrical devices like clocks and electric blankets from sleep space
- Cut all emf power at the breaker
Step 3: Crush the Blue Light
It could be the screens around your home that are keeping you from relaxing and getting a good night’s sleep. It’s not just because you’re texting, reading or watching and keeping your brain alert—but because of the wavelengths of blue light they’re emitting.
Blue Light At Night
Like emf’s, blue light can also suppress production of the sleep regulating hormone, melatonin. Turns out that bright lights in the evening hours and can throw of your body clock, confusing your brain until thinking it’s still daytime.
3 Ways to Battle Blue Light
Cut Back on Using your Screens at night. The best way to avoid the blue light from suppressing your melatonin production or changing your circadian rhythms is to not use your phones, computers or pads at night. The National Sleep Foundation Recommends powering down all devices 2 hours before bed.
OR change the temperature shade on TV’s in the set-up mode or using a software program like Flux or iPhones nightshift on your computer or phone.
OR Wear Orange glasses. I find orange tinted glasses, which change the color temperature of the blue light work best for me. So typically around 7 or 8, I’ll put them on when I’m winding down for the night.
There have been a couple of studies done about the efficacy of wearing them. One from 2014 shows that teenagers who wore orange tinted glasses a few hours before sleep were significantly sleepier when they wore the glasses. (1) My husband, my friends and fellow employees have tried them and many share that their eyes simply feel more relaxed as they look at computer screens through out the day—although to be clear- Blue light isn’t bad—It’s just not good during the naturally dark hours as it messes with evening melatonin. And, Dr. Raymond Weil has an article all about how orange glasses block the blue light from your devices.
The Safertech store offers inexpensive orange glasses but if you want to try others, make sure you’re getting glasses that have been tested for their blue blocking abilities and one more thing: Just incase you didn’t turn off all emf emitting devices as we talked about in Step 2– and your phone or computer are still in your beautiful sleep space, here’s the deal: Leaving your devices on at night while you’re asleep isn’t just an emf problem. Surprisingly. Some research has shown that our eyes can detect blue light even through closed eyelids! Screens and Cellphones do not mix with a good nights sleep!
No night lights. Here’s another light/ sleep secret: A long time ago Dr. George Carlo who runs Secrets Of Champions, told me to avoid turning on any light source if I woke in the middle of a sleep cycle. He cautioned that light at night would send my brain misinformation. My brain would think it was light or daytime and my biological clock would instruct my my pineal gland to immediately cease melatonin production flow. Turns out that whether you have the light on for an hour or for just a second, the effect is the same — and your melatonin pump doesn’t turn back on when you flip the light back off. So map that bathroom run out before you settle n for your beauty sleep,
Blue Light Fixes:
- Avoid Screens two hours before bed
- Use a shading program like Flux or Nightshift to change the blue light to warm light on your screens
- Wear orange glasses from 7:00 pm on to counteract the blue light
- Keep your sleep space dark-
Creating a Dreamy Dream Space
So your body clock is resetting, your emf-less or emf-free and you’ve allowed your melatonin production to do be unfettered.
So now let’s look at 4 other slumber-space helpers.
Room temperature. There are many studies recommending a room temperatures from 60 to 67 degrees be optimal. for a good night’s sleep. Personally, I believe the temperature should be what feels good to you. If you’re tossing and turning because your too hot, then try a degree or two cooler. Some people can’t sleep without air blowing on them. Others, like me can’t sleep with a fan on. I prefer a natural air source and a balmy 70 degrees. But, whatever helps you to feel comfortable, get to sleep and stay asleep.
Sleep on a dreamy organic wool mattress topper. Since wool is the most breathable of all bedding materials, your body will love sleeping on top of an organic wool mattress topper. Especially if you have a synthetic mattress, creating a natural sleeping surface is a delightful thing you can do to give your body natural materials to rest with. I LOVE this one, it’s pricey yes, but worth every penny, it stays in place, it’s super yummy and fluffy and there’s no odor at all. It’s not hot and it’s not cold. My husband love’s it cold and I love to feel warm and we both adore this mattress pad.
Then, there’s nothing like sheets that make you feel like Royalty and are good for you. Very Pricey but honestly, I’ve had the same set for over 7 years and they look and feel like new! These are silky soft, crafted in Italy by sustainable means, this amazing textile makes me feel good because I care about the environment. The smooth, supple feel of silk combined with the effortless care of cotton makes these wood-fiber sheets a luxurious choice for your for a lovely nights sleep. Try them, you will delight in drifting off to dreamland with these amazing sheets.
Use a non-electric clock. There are lots of battery powered choices. My husband and I like this one because we can dim the light and there’s no annoying ticking sound! W.hen you use a battery powered alarm clock, you don’t run the risk of being exposed to electric emfs. Smile
Salt Lamp vibes. I love to decorate my home and office with the soft aura of Pink Salt Crystal lights also known Himalayan Salt lamps. These are especially nice in the evening when I’m trying to achieve a relaxing low light situation. You can do this with candles too, but when the low-level heat/light from the lamp warms the crystal, the rock is said to emit a negative electrical charge, therefore ionizing the surrounding atmosphere and helping to neutralize harmful EMF radiation interactions. We don’t know for sure – but we love the way they make us feel. Try turning off the overhead and curl up with a book by the soft glow of your salt lamp.
5 Ways to a Dreamy Dream-Space
- Recommended room temp is 60 to 67 degrees-but whatever makes you feel good is best
- Organic Wool Mattress Topper
- Breathable silky soft sheets Made in Italy
- Non-electric clock
- Salt Lamp for negative ions
Sweet Dreams, Safertechies!
Teenager Sleep Study - http://www.jahonline.org/article/S1054-139X%2814%2900324-3/abstract
Melatonin benefits from Dr. Mercola - http://articles.mercola.com/sites/articles/archive/2013/03/19/melatonin-benefits.aspx
Orange glasses & Blue light from Dr. Weil - http://www.drweil.com/drw/u/QAA401620/Do-Orange-Glasses-Block-Blue-Light.html
National Sleep Foundation's Circadian Rhythm/Body Clock - https://sleep.org/articles/circadian-rhythm-body-clock/
Pineal melatonin level disruption in humans due to electromagnetic fields and ICNIRP limits - https://www.ncbi.nlm.nih.gov/pubmed/23051584
Stimulation of the brain with radiofrequency electromagnetic field pulses affects sleep-dependent performance improvement - https://www.ncbi.nlm.nih.gov/pubmed/23482083
Effects of blue light on the circadian system and eye physiology - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4734149/
2011 Sleep & tech poll - https://sleepfoundation.org/sleep-polls-data/sleep-in-america-poll/2011-technology-and-sleep
Occupational exposure to 60-hertz magnetic fields and risk of breast cancer in women. - https://www.ncbi.nlm.nih.gov/pubmed/8862974
National Institute of General Medical Science on Sleep - https://www.nigms.nih.gov/Education/Pages/Factsheet_CircadianRhythms.aspx