Read this blog to find your bedtime routine helping stress regulation and finally sleep to dream.

Cortisol, also referred to as the stress hormone, controls the cycle of sleep and wakefulness.

Cortisol's daily natural cycle is known as the "circadian rhythm." It typically peaks in the morning, providing the body with the energy it requires to begin the day, gradually lowers throughout the day, and finally dips to its lowest point at night to promote relaxation and sleep.

Sleep-Wake Cycle: Cortisol levels and melatonin, another sleep-regulating hormone, are antagonistic. Melatonin levels rise when night falls, signalling to your body that it is time to relax and prepare for sleep. Cortisol levels decrease as melatonin levels increase, promoting relaxation and sleep.

If you continue to have sleep difficulties or suspect that elevated cortisol levels are influencing your sleep, consult a healthcare expert or sleep specialist to diagnose and address any underlying issues. A balanced lifestyle, stress management, and proper sleep hygiene can all help to improve sleep quality and general well-being.

What is quality sleep?

Proactive measures to guarantee you're getting the rest you need as a healthy body and mind depend on getting quality sleep. Among best sleeping practices you can :

• Evacuate Stress: Throughout the day, practice stress-reduction techniques like working out, dancing, going outside, walking barefoot on grass, or engaging in enjoyable hobbies of yours to have less energy to release in the evening.

• Find your Relaxing Bedtime Routine: Before bedtime, engage in calming activities such as reading, having a warm bath, self care, or listening to sleep music can help your body relax before bed.

• Limit Stimulants: Avoid caffeine ideally after 2pm, 6pm if you are a coffee addict, nicotine, alchool and other stimulants in the hours before bedtime, as they can impair your ability to fall asleep.

• Red Light therapy: A tried-and-true way to boost circadian rhythm regulation, elevate mood, and improve the quality of sleep is light therapy. It functions by controlling circadian cycles and elevating serotonin levels, which can be especially helpful in environments with low natural light or in the winter.

• Meditation: Unwinding by deep breathing, slower mouvement or journaling.

• Yoga: The Crown Chakra can be balanced with poses like Savasana and meditation methods.

• Exposure to Natural Light: Being outside during the day helps balance your body's internal clock.

• Limit Screen Time: Because blue light can interfere with the production of melatonin, avoid using bright-screen electronic devices (computers, tablets, and phones) for at least an hour before bed. Place it away from your bed and even in another room ( especially if you tend to switch the alarm off in the morning instead of waking up).

• Create a Sleep-friendly Environment: Avoid working on your bed to dis-associate place of work from place of sleep in your mind. Make your bedroom comfortable, quiet, dark, and cool in the evening to prepare for your bedtime routine.

• Sleeping schedule: By going to bed and waking up at the same time every day, including on the weekends, you can maintain a regular sleep schedule. Maintaining consistency aids in managing your body's sleep-wake cycle.

  You can increase the quality of your sleep, promote relaxation, and enhance your general well-being by incorporating these dietary and lifestyle changes into your regular routine. If you consistently struggle to fall asleep or if there are underlying concerns, consult a health expert and speak to your doctor.
  
  

If you've made lifestyle adjustments but your sleep problems persist, it might be time to look into more profound energetic causes, like crown chakra blockages.

At the top of the head, the crown chakra is in charge of our spiritual well-being, sense of purpose, and relationship with the divine. Chronic sleep issues, depression, and a sense of disconnection can result from blockages in this chakra. To identify and release blockages in the crown chakra, think about scheduling a private coaching session.

You can regain equilibrium, enhance your sleep, and establish a night time routine working for your body and mind.