Complete Guide to Sleep Care

by Kiki Ely

Overview

The Complete Guide to Sleep Care features 75 accessible methods to improve your sleep that will make you feel refreshed and ready to face the world.

Scientific studies have shown that getting good sleep improves every area of our lives, giving us more energy, increased cognitive function, and better moods all day long. This book will help you understand the importance of sleep, overcome stressful experiences, conquer negative emotions, develop positive thinking, and cultivate a healthy lifestyle.

Learning about insomnia, including common types and primary causes, will help you zero in on the areas in your life that need work, and a daily sleep log will help you discover your sleep patterns and troubleshoot your sleep issues.

To foster better sleep hygiene, the 75 effective, field-tested strategies include:

• eating better by avoiding caffeine after lunch and by chomping on cherries, which contain the sleep hormone melatonin
• avoiding nighttime workouts
• sticking to a consistent bedtime routine even on weekends
• keeping your bed or bedroom cool, which signals your body to slow down
• mindful meditation to lower your blood pressure and decrease your stress hormones
• setting a bedtime alarm
• banishing screens in bed (no TV, laptop, tablet, or smartphone)
• and more

These simple, achievable life hacks will help you create regular, restful self-care, and you’ll get out of bed feeling your best in no time.

Discover today’s top trending health and wellness topics with the Everyday Wellbeing series from Chartwell Books. From smart eating habits to personal growth advice, these engaging lifestyle guides give you the expert tips and life hacks you need to help you make good choices while practicing mindfulness and self-love. Whether you want to explore cooking with new ingredients such as adaptogens and CBD or incorporate self-care into your daily routine, these richly illustrated handbooks have all the tools you need to succeed.

Other titles in the series include: The Complete Guide to Anti-Inflammatory Foods, Fabulous Food Boards, Quick & Easy Air Fryer Cookbook, The Witch’s Complete Guide to Self-Care, The Plant-Based Cookbook, The Air Fryer Instant Pot Cookbook, Adaptogens, The Complete Guide to Self-Care, The Celery Juice Book, The CBD Handbook.

Product Details

ISBN-13:	9780785840305
Publisher:	Chartwell
Publication date:	11/10/2022
Series:	Everyday Wellbeing Series , #8
Pages:	168
Sales rank:	359,675
Product dimensions:	7.70(w) x 9.40(h) x 0.80(d)

About the Author

Kiki Ely is a former attorney and event designer who decided to pursue a more fulfilling, connected, authentic life. She is a self-care, mindset, and beauty curator, an influencer, blogger, and author. She speaks regularly at various conventions, retreats, workshops, and on podcasts. She also coaches individuals and businesses seeking alignment, balance, and truth every day. She believes that all people deserve to live lives that fully express who they truly are.

Table of Contents

Introduction 10

What is Sleep Care?

How to Use This Book

1 The Foundations of Sleep

Science 16

What Is Sleep?

Two Types of Sleep

The Sleep Cycle

Benefits 20

Circadian Rhythm 22

Understanding the Roles of Day and Night

Rhythm Balancing Exercise

Age 26

Sleep Needs Based on Age

Identify Your Sleep Schedule Exercise

2 Sleep Sanctuary

Surroundings 32

The Elements of a Sleep Sanctuary

Dream Your Sanctuary of Slumber Exercise

Feng Shui and Your Sleep Sanctuary

Feng Shui Your Bedroom Exercise

Support 42

Sleep-Inducing Support

The Perfect Pillow

Mattress Matters

Sleepy Sheets

Sieepwear for Optimum Comfort

Socks - An Overlooked Sleep Aid

Sleepytime Fabric Analysis Exercise

Color 52

The Influence of Color

Using Color to Calm

Light 56

How to Layer the Lighting in Your Sanctuary

Banishing Blue Light

Air 62

Do You Need an Air Purifier?

The Perfect Houseplants for Healthy Sleep

Identifying Your Ideal Temperature and Humidity

Prioritizing the Air Around You Exercise

Scents 66

Essential Oils - The Three You Need

Make Your Own Scented Lotion

Using a Diffuser - Mist or Reed

Sounds 68

Mastering Sound Frequencies

Take a Sound Bath at Home

Create Your Own Soundscape

3 Great Sleeps Starts Within

Inner Peace 76

Exercise 78

Sweat it Out - Great Daytime

Workouts for A Restful Night

Dance at Home Exercise

Eating & Drinking 84

Eating and Drinking for Sleep

Sleepy Food Shopping List

Drinking for Sleep

Routine 90

Evening Water Ritual -

Create Your Own

Wind-down Ritual

Yoga and Meditation

Intention Setting and the Phases of the Moon

Moon Flow Exercise

Breathwork

Breathing for Mindfulness

Count and Breathe Yourself to Sleep

Taming Anxiety 110

How to Get it Out of Your Head and Onto the Page

Create a Dump Journal

Drift Off with Thoughts of Gratitude

Answer Your Anxiety Exercise

Visualization 116

Using Visualization to Fall Asleep Faster

Empty Room Visualization

Starry Night Visualization

Float Away Visualization

4 Welcome to Never-Never Land

Dreams 121

The Science of Dreams

Your Subconscious: The Director of the Movies in Your Mind

A Guide to Setting a Dream Intention

Dream Journals

Dream Interpretation

5 Rise and Shine with Intention

Light 140

Let the Light In

How to Wake Up

The Power of the Slow Start

Your Morning Routine

Wake with Water

Start with Self-Care

Take a Rest Assessment

The Big Four 154

Hydration, Affirmation, Movement, and Gratitude

Incorporating Mindfulness and Rest into Your Day

Stop and Breathe

5-minute Anxiety Release

Visualization to Get Present

Stay in Touch 164

Thank You & Acknowledgments 166