L i s te n to T h e A B M P Po d c a s t a t a b m p.co m /p o d c a s t s o r w h e reve r yo u a cce s s yo u r favo r i te p o d c a s t s 85
5. Healthline.com, "What is the Purpose of
Sleep?," accessed February 2022, www.
healthline.com/health/why-do-we-sleep.
6. Division of Sleep Medicine at Harvard
Medical School, "Sleep and Mood," last
reviewed December 15, 2008, http://
healthysleep.med.harvard.edu/need-
sleep/whats-in-it-for-you/mood.
7. American Sleep Association, "Essential
Oils for Sleep," accessed February
2022, www.sleepassociation.org/sleep-
treatments/essential-oils-for-sleep.
Heath and Nicole Reed are co-founders
of Living Metta (living "loving kindness"), a
continuing education company now offering
touch therapy tools and self-care practices
in their online community. They also lead
workshops and retreats across the country
and overseas and have been team-teaching
touch and movement therapy for over 20
years. In addition to live classes, Heath and
Nicole are life coaches offering home study,
bodywork, self-care videos, and online
courses that nourish you. Try their community
free for 30 days at livingmetta.com/trial.
Pause" ( January/February 2020, page
22) for varieties of this, including
Heath's favorite, the "nappuccino."
FROM DECENT TO EXQUISITE SLEEP
Getting the quantity and quality of sleep
you need every night is vital to your health
and overall well-being. While chronic or
acute pain, worry, or anxiety may keep you
from falling asleep, not getting enough sleep
can exacerbate and make these problems
worse. Everyone is different, so fi guring out
what works best for you takes some time.
When Heath invested in a biometric watch,
he started to notice, and was surprised
to discover, how poorly he was sleeping,
regardless of getting the recommended
7–9 hours a night. It was through trial and
error that he learned to change or avoid
how he used alcohol and caffeine during
the day to experience his best rest.
Discover your best recipe for restful
nights and refreshed mornings with one
of these sleep hygiene practices. Over the
next few weeks, notice which practice (or
combination of practices) unlocks your most
satisfying sleep. The great news about sleep
is that it's never too late to get a good night's
rest. Sleep well and sweet dreams!
NOTES
1. Eric Suni, SleepFoundation.org, "What
Causes Insomnia?," updated November
22, 2021, www.sleepfoundation.org/
insomnia/what-causes-insomnia.
2. Centers for Disease Control and Prevention,
"Are You Getting Enough Sleep?," accessed
February 2022, www.cdc.gov/sleep/
features/getting-enough-sleep.html.
3. Eric J. Olson, MayoClinic.org, "How Many Hours
of Sleep are Enough for Good Health?," accessed
February 2022, www.mayoclinic.org/healthy-
lifestyle/adult-health/expert-answers/how-many-
hours-of-sleep-are-enough/faq-20057898.
4. Johns Hopkins Medicine, "The Science of
Sleep: Understanding What Happens When
You Sleep," accessed February 2022, www.
hopkinsmedicine.org/health/wellness-
and-prevention/the-science-of-sleep-
understanding-what-happens-when-you-sleep.
Create a Pre-Bedtime Routine
• Stick as close as possible to the same
bedtime each night and wake time
each morning, including weekends. A
consistent sleep timing routine is critical
to allowing your body to perform its
healing functions most optimally.
• Disconnect from electronic devices at
least 30 minutes before bedtime.
• Avoid caffeine, alcohol, and big meals at
least three hours before bedtime (maybe
even longer if you have a sensitivity
to one or more of these substances).
• During the day, exercise and
get exposure to sunlight to help
calibrate your circadian rhythm.
• Warming your body with a shower
or bath an hour or two before
bedtime may help you fall asleep
faster and stay asleep longer.
Unwind Time
Because stress and anxiety are often to
blame for sleepless nights, practices that
activate your relaxation response can calm
your mind, relax your body, and help
you naturally drift off to sleep. Here are
some ways to help put yourself to bed:
• Try a guided sleep meditation. There
are numerous free online resources on
platforms like YouTube, Headspace, and
Insight Timer. Or scan the accompanying
QR code in this article for a guided
sleep meditation by Heath and Nicole.
• Perform a body scan beginning at your
feet and progressively move up through
your body to your head. Observe
without judgment any sensations you
may be experiencing in each body
part. Breathe into the area, sensing,
feeling, and softening. Simply delight
in the sensations inside your body.
Check out our Savvy Self-Care article
"Meditation" (May/June 2021, page
22) and its adjoining body scan guided
meditation at youtu.be/OaFioeudwrg.
• Take a 10–20 minute power pause or
nap in the middle of your day. Check
out our Savvy Self-Care article "Power
TAKEAWAY: Sleep allows the body
and mind to restore, recharge,
and repair, as well as avert illness,
disease, or premature death. Learn
to improve your quantity and
quality of sleep by optimizing your
sleep surroundings and creating a
pre-bedtime ritual.
SAV V Y SELF-CARE
SCAN AND LISTEN "BODY
SCAN MEDITATION"
1. Open your camera
2. Scan the code
3. Tap on notification
4. Watch!
