😴 Why a proper sleep routine is essential for the body 💤

Sleep isn’t just “rest.” It’s when your brain detoxes, hormones reset, muscles repair, and your nervous system finally shifts out of survival mode. If falling asleep feels hard or you wake up tired, your body may just need a more intentional wind-down routine.

Here’s how to set your system up for deep, restorative sleep.

Step 1: Reduce evening stimulants 

Your brain requires it to be signaled that the day is ending 

✔️No stimulant drinks after noon: 

Coffee, soda, energy drinks, and some teas can stay in your system for hours and may make it harder to fully wind down at night. Alcoholic beverages can have the same effect as a sugar spike, which can cause poor sleep. 

✔️ Softer lighting after sunset

Softer lighting helps your body begin producing melatonin — your natural sleep hormone.

✔️ Charge your phone outside of your bedroom

This is essential because the EMFs that your phone is constantly producing, especially while charging, can disrupt your sleep quality and body systems. The radiation is significantly higher, like alarming higher when it is being charged into an outlet. Example: cell phone when not charged it could be emitting like at a 7, but when it is charged and plugged into an outlet it is emitting like 700. EEK!

Step 2: Relax your Brain Through the Body 

🦶Serenity or Lavender Oils on your big toe ( Your big toe is directly linked to your brain)

In reflexology traditions, the big toe is associated with the brain. Many people use calming oils here as part of a bedtime ritual to help cue relaxation. Even the scent alone can be soothing.

💜 Magnesium Lotion on the Chest 

Magnesium is often called the “relaxation mineral.” Applying a magnesium lotion on the chest before bed so it is fully able to penetrate into the skin and heart so the benefits are optimized. Magnesium sits in the tissues, so applying topically is way more affective.

Step 3: Create a Consistent Wind-Down Ritual

Your body thrives on patterns. Repeating the same routine teaches your system when it’s time to sleep.

1. Lower lights
2. Put your phone on the charger outside the room
3. Warm shower or wash your face
4. Magnesium lotion
5. Serenity oil on your big toes
6. Slow, deep breathing
7. Grounding exercises 
8. In bed at the same time nightly

Make your room a Sanctuary 🛏️

Your room should be a place of sleep and rest, your bed should be a place of rest and recovery, not emails, scrolling, and stress

With Love and Care, Til Next week

XOXO Christina | Golden Heart Wellness

💌 Don’t forget: We are always here to support your health needs, answer questions, and suport your journey through life. 

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