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  • Writer's pictureSarah McCann

Three Simple Steps to a good night’s rest…

With Technology overwhelming our body’s natural circadian rhythms, we need to create a safe, effective way to shut off our racing mind and induce a restorative sleep.


First prepare by giving your body the amount of sleep it needs.

The recommended range of sleep for an adult is 7.5 – 9 hours a night. One way to find the right amount for you, is to sleep without an alarm and see when your body wakes up. Do this for a few days on a weekend or vacation and see what rhythm flows. Go to bed at the same time each night to allow a pattern to emerge.


Set a bedtime.

Establish a uniform pattern that sets a rhythm and puts your pineal gland back in charge. 10 pm to 6 am is the recommended time to be asleep. This is the most restful, healing and restorative time for the body.


Create your routine.

Evening Routine:

  • Start preparing when you head home from work. Plan your time wisely and get your chores, exercise or other activities done earlier in the evening. This honors your bodies need to wind down before you hit the pillow.

  • Decrease stimulation: since the pineal gland is light sensitive, it’s a good idea to lower your homes ambient light, turn off the TV, computers and phones one hour before bed.

  • At the hour mark start to unwind. Your body will learn the cues that tell the body it’s time to prepare for sleep.

a) Prepare a visually calming bedroom.

b) Prepare yourself. Take time to wash your face, floss, and brush your teeth. Maybe

even add a hot bath or shower.

c) Listen to calming music, diffuse lovely smells, do a short meditation, and even write

down anything that is cluttering your mind so it can rest and be taken care of


  • Slip into bed in time to get at least 7.5 – 9 hours of sleep.

Morning Routine:

  • Make sure to get out of bed at your set time. Don’t snooze the alarm or lay there too long. This tells the body it’s time to start moving and begin a delightful day!

  • Then proceed with your morning ritual to be prepared for whatever comes your way!

All these patterns and routines honor the bodies need for restful sleep and can offer you a stronger, healthier body to engage with each day!

Find more research and information about wellness and sleep in Dr. A’s Habits of Health book.

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