Thrive - Basics

Sleep

WHY SLEEP IS IMPORTANT

Sleep is essential to every process in the body. It affects physical and mental function, improves immunity, regulates blood sugar, reduces stress, improves mood, regulates weight, improves metabolism, reduces risk of chronic disease, and more.

Sleep deprivation and sleep disorders are more common in people with cancer, so fixing sleep habits is key. Getting enough sleep is important, but experiencing all of the phases of sleep is the most critical. Deeper sleep allows for tissue repair, along with physical and mental recovery.

Improving — and even perfecting — your sleep habits may take time, so be patient. It is ideal to create a comfortable bedroom and form a bedtime routine to encourage lifelong sleep habits.

There are short and long sleepers. After two years of research and learning, I discovered that I am a long sleeper. I am finally getting 8-9 hours of healthy sleep, without the use of sleep aids. It took me three years to fix my sleep schedule, but I cannot believe how well I am sleeping now. I am waking up rested! I share more about my sleep journey below. I hope you can use the information and tools on this page to achieve healthy sleep.

  • Start working on your sleep habits now, because it may take time to get them right. The key is quality over quantity.

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  • There are two phases that make up a full sleep cycle: NREM (non-rapid eye movement) and REM (rapid eye movement). We need both phases in order to get good quality sleep.

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  • Your daytime choices impact your nighttime sleep. Modify these habits to reduce possible insomnia and improve your sleep quality.

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  • Create an environment that ensures a good night’s sleep. When it is time to stop for the day, leave your worries behind, relax in a sanctuary of peace and comfort, and enjoy a habit of restful sleep.

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  • As opposed to falling into bed after a busy day, formulate a habit of nighttime rituals that calm the body and the mind, which will facilitate quality sleep.

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  • If you struggle with sleep, you may require the temporary use of a sleep aid. Learn about some of the most natural sleep aids.

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  • It took me three years to fix my sleep schedule, but I cannot believe how well I am sleeping now!

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Sleep Habits

It is estimated that the average adult needs 7-9 hours of sleep per night. But studies show that about 40% of Americans sleep less than six hours per night, which makes them chronically sleep deprived. According to University of Chicago sleep researcher, Eve Van Cauder, all systems of the body are affected by even minimal sleep deprivation. Lack of sleep can increase your risk of diabetes and heart disease as well as impact mood, judgment, memory, digestion, and even weight. According to University of Pennsylvania sleep researcher, David Dinges, epidemiological studies show that people who sleep less than six hours per night are almost always overweight or obese. Sleep deprivation is not a quick fix. Start working on your sleep habits now because it may take time to get them right.

I was amazed to learn that sleep differs from person to person. According to No More Sleepless Nights by Peter Hauri, Ph.D. and Shirley Linde, Ph.D., a good night's sleep can range from less than three hours for some "short" sleepers to more than ten hours for "long" sleepers. Thomas Edison was a short sleeper and Einstein was a long sleeper. They also suggest that the amount of sleep one requires does not change much with age, but the pattern of sleep does. With aging, sleep becomes lighter, less efficient, and less restful.  

The key is quality over quantity. While some research shows that less than six hours of sleep is detrimental to health, other research shows that less sleep is healthier for some people because the stress created by striving to get a set amount of sleep may result in less deep sleep, which is crucial for health and healing. If you awaken early, you may be a short sleeper. Try going to bed 1-2 hours later; if you still awaken early, you are most likely a short sleeper.

Mastering the other areas of your health routine (diet, hydration, exercise, and de-stress) will stimulate better relaxation and sleep. Then, as you experience the benefits of detox and gut health, your sleep will improve even more. Visit the Thrive page to learn more.

Phases of Sleep

According to the National Institutes of Health, “About 50 to 70 million Americans have sleep disorders, and one in three adults do not regularly get the recommended amount of uninterrupted sleep they need to protect their health.”

There are two phases that make up a full sleep cycle: NREM (non-rapid eye movement) and REM (rapid eye movement). We need both phases in order to get good, quality sleep. In a 7-8-hour night of sleep, the phases of sleep repeat in 90-110-minute cycles about 4-6 times per night. Good sleep is continuous, transitions between phases, and is not interrupted with awakenings.

According to sleepadvisor.org, “Within a sleep cycle, there are three stages of NREM, followed by a fourth and final stage of REM. Most people complete 4-6 sleep cycles throughout the night to get enough rest. However, the point at which you wake up in a sleep cycle can also impact how well-rested you feel. The best time to wake up is at the beginning of a new sleep cycle (stage 1 or stage 2), because you are in a lighter sleep. If you awaken in stage 3 or 4, this could cause you to feel disorientated or groggy. The reason for this is that stage 3 NREM is a deep sleep, while REM is when dreaming occurs.”

Stage 1 (Non-REM)

  • The first 5-10 minutes of falling asleep.

  • The body is in a drowsy state, between consciousness and sleep.

Stage 2 (Non-REM)

  • This light sleep stage may last approximately 20 minutes.

  • The heart rate slows down, muscles relax, and core body temperature drops.

Stage 3 (Non-REM)

  • The deeper sleep period (usually lasts around 30-60 minutes) when eye movement, brain waves, breathing, and heart rate are slowest.

  • It is during stage 3 sleep that the largest production of growth hormone occurs, resulting in tissue repair.

  • Most experts agree that stage 3 sleep is most important for physical recovery.

Stage 4 (REM)

  • The "dream sleep" cycle, which is reached about 90 minutes into sleep.

  • Stage 4 sleep is when the brain is active and most closely resembles its activity during waking hours.

  • There is an increase in eye movement, brain waves, breathing, heart rate, blood pressure, and body temperature.

  • During REM sleep, more blood flows to the brain to support increased activity during dreaming, while the body remains immobilized so we can’t act out our dreams.

  • Most experts agree that REM sleep is key for mental recovery.

Non-Rapid Eye Movement (NREM)  

During the NREM phase of sleep, a person’s eyes remain still. NREM is the restful, non-dreaming stage of sleep. It ranges from light sleep to deep sleep. NREM is the stage just before REM (dreaming) starts. The brain relaxes muscles so deeply that we are almost paralyzed. The most frequent NREM sleep is stage 2, but incredible healing can occur in stage 3. 

Rapid Eye Movement (REM)

During the REM phase of sleep, a person’s eyes move around quickly under their eyelids. REM sleep is the "dream sleep" cycle, when the brain is active. According to a book called No More Sleepless Nights, this is the dreaming stage; the REM stage occurs every 90 minutes in an adult and every 60 minutes in an infant. The first REM sleep at night is five minutes in duration, second is 10 minutes, third is 15 minutes, final is 30-60 minutes. According to the book entitled Why We Sleep by Matthew Walker, Ph.D., “it is hypothesized that dreaming during REM sleep is a form of therapy.” Noradrenaline, which is a stress-related chemical, is shut off in the brain during REM dreaming. Walker says it is the only time in a 24-hour period during which noradrenaline is disabled. He shares that MRI studies show that memory-related structures of the brain are reactivated, and this occurs in a stress chemical-free environment. Upsetting experiences can be reprocessed without stress, and painful emotions around these memories can be released. Walker says that REM dreams can keep people like me, who have had a tragic event, from living in a chronic state of anxiety over that experience. Some patients mentally recovered from painful experiences after a year. Longer sleepers (me) have more REM time (as much as 2-3 hours) than short sleepers (as little as 15 minutes). This was one more motivator for me to get my sleep!  

Daytime Habits

It is important to evaluate your daytime habits in order to reduce possible insomnia. Insomnia refers to poor sleep, difficulty getting to sleep, or waking up in the middle of the night and not being able to get back to sleep. Sleep hygiene refers to healthy sleep habits. Your behaviors during the day, not just before you go to bed, will impact your sleep quality. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4400203/

CAFFEINE

  • Some people report that caffeine does not negatively impact their sleep, while others do.

  • Consuming caffeine up to six hours prior to bedtime significantly disrupts sleep. This study showed that even at six hours, caffeine reduced sleep by more than one hour. https://jcsm.aasm.org/doi/10.5664/jcsm.3170

  • The most-documented effects of caffeine on sleep are: prolonged sleep latency (the time it takes to fall asleep), shorter total sleep time, worsening of perceived sleep quality, increases in light sleep, and shortening of deep sleep time, as well as more frequent awakenings. https://www.coffeeandhealth.org/topic-info/mental-performance-caffeine-and-sleep 

  • If you choose to consume caffeine, monitor the amount you consume, time of day of consumption, and associated sleep habits in order to determine what impact caffeine has on your sleep.

DIET

  • Poor sleep quality and duration are known to be associated with a poor diet; therefore, eat an optimal diet to reduce sleep disruptions.

  • A diet that helps to combat insomnia and improve sleep quality is one that focuses on complex carbohydrates (fresh fruits, vegetables, and whole grains) and focuses on reducing fat consumption while avoiding caffeine, alcohol, sugar, and spicy and greasy foods.

  • Have a cup of herbal tea, like chamomile, which can increase feelings of warmth and calmness.

  • Avoid eating 2-3 hours before bed for better sleep. This allows your body to detoxify instead of digest during the night.

  • If you didn’t eat enough during the day and hunger is keeping you from sleeping, try eating a bowl of cooked oatmeal. It is full of melatonin, the sleep hormone. https://www.resperate.com/blog/oatmeal-the-perfect-bedtime-snack-for-sleep

  • Visit the Diet page to learn more.

EXERCISE

HYDRATE

  • Begin drinking water early enough in the day so you are able to consume enough, and still avoid drinking too close to bedtime.  

  • It is recommended to discontinue drinking fluids at least two hours before sleeping.

  • Empty your bladder before bed to avoid the disruption of getting up to use the bathroom.

  • Visit the Hydration page to learn more.

MEDICATIONS

  • Some prescriptions can interfere with sleep, so discuss with your physician if this is a problem. Some examples include antidepressants, asthma drugs, hypertensive drugs, steroids, thyroid drugs, and chemotherapy drugs.

NAPS

STRESS

  • A busy schedule, stressful situations, or unfinished tasks can negatively impact sleep.

  • A study of 59 employees over a 12-week period of time showed that unfinished tasks at work led to rumination (the focused attention on the symptoms of one's mental stress and on its possible causes and consequences, as opposed to its solutions), which in turn interfered with sleep, even on the weekends. https://pubmed.ncbi.nlm.nih.gov/27101340/

  • Because stress in our everyday lives can affect sleep, try to tie up loose ends during the day — especially if you sense they are going to bother your sleep. For instance, clean up your email inbox and close your computer before leaving work.

  • My Experience: I have noticed that any kind of intense stress, good or bad, absolutely affects my sleep. It is during these times that I make a list as part of my bedtime routine.

A Comfortable Bedroom

Every time I walk in my bedroom, I am so happy. Not just because it is a comfortable haven, but because my mindset of relaxing before bed is part of my life now. I used to see my bedroom as a place of exhaustion relief. I would place my cell phone on the bedside nightstand (so it was close by) and fall into bed — looking for a little rest until I jumped back on the hamster wheel the next day. I constantly awakened throughout the night, looking at the time and writing lists of things to remember the next day. It took me a while to work myself out of those unhealthy habits, but now I walk into my room when it is time to stop for the day, leave my phone in the bathroom, and enjoy my sanctuary of peace and comfort. I have taught myself to release worry or anxious thoughts that enter my mind. I am able turn off any mind chatter. Here are some things I've done to make our bedroom a comfortable place to sleep.

AIR TEMPERATURE

  • The most ideal bedroom temperature for sleep is approximately 65 degrees. This will likely vary from person to person, but most doctors recommend keeping the thermostat set between 60 and 67 degrees.

  • Sleeping too hot or too cold can impact sleep.

  • Heat is a disrupter of REM sleep; heat increases restlessness and decreases your ability to fall asleep or stay asleep. If your bedroom temperature is above 70, it is too hot.

  • Cold temperatures cause constriction of blood vessels and shallow breathing, causing stress on the cardiovascular system. If your bedroom temperature is lower than 60 degrees, it is too cold.

  • Joel’s Experience: During chemotherapy, Joel needed to sleep with the thermostat set on a warmer temperature. A side effect of chemotherapy is intolerance to cold temperatures. He slept with a weighted blanket too, which really helped.

BED

  • A good sleep system (boxspring, type of mattress, sheets, blankets, etc.) is one of the best investments you can make, especially since you spend one-third of your life sleeping!

  • The comfort and support of your sleep system greatly impacts the quality of your sleep.

  • If you are tossing and turning at night, if you awaken feeling stiff and sore, or if you sleep better at someone’s house or a hotel, it’s time to assess your sleep system.

  • The average mattress lasts 6-10 years, but many people keep them longer because of their cost. Research shows that new bedding systems increased sleep quality. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2697581/  

  • A bed with an adjustable base (head and foot) allows feet to be elevated before bedtime. You can also prop your feet up with pillows. I also find more comfort in having my head lifted slightly while I sleep. 

  • Non-toxic bedding and even an organic rubber mattress can be purchased. Currently, there is no solid research on toxic bedding and cancer, but I opted for these to eliminate as many toxins as possible.

SOUNDS FOR SLEEP

  • Research shows that continuous background noise overnight can improve sleep quality and reduce the time it takes a person to fall asleep. https://clinicaltrials.gov/ct2/show/NCT02945254

  • Find the “noise” that works for you:

    • White noise, the most familiar option, sounds like radio static.

    • Pink noise resembles the sound of steady rain or wind, and it is considered to be more soothing than white noise.

    • Brown noise is lower frequency than both white and pink, and it resembles the roar of a river current.

  • Sound machines, apps, or fans can all produce a consistent sound, so experiment to find the best solution for you.

  • Air filters can also assist with sleep. The Asthma and Allergy Foundation of American recommends an air purifier to promote better breathing while you sleep. Additionally, cleaner air results in better health overall.

  • Our Experience: We have an Air Doctor which provides air purification and white noise simultaneously.

A picture of an Air Doctor filter.

Bedtime Routine

Try to get into a similar routine each night. When my body says to stop for the day, I listen. Here are some ideas for formulating a bedtime routine: 

BATH

  • Take a detox bath 2-3 times per week. Soak in the tub for at least 20 minutes. Visit the Julie’s Online Favorites page for the detox bath recipe.

  • Matthew Walker, neuroscientist and sleep specialist from UC Berkeley, explains that our core body temperature needs to drop 2-3 degrees in order to fall asleep and maintain deep sleep. In order to release heat from the core of the body, heat needs to transfer to the surface or perimeter of the body through the hands and feet. People think they will sleep better because they feel warm from a bath, but the opposite is true; a warm bath is bringing blood to the surface and transferring heat from the core to the perimeter and out of the body. People fall asleep faster due to the decrease in core temperature.

BREATHE

  • Focusing on your breathing when getting into bed will help you switch gears and unwind from your day.

  • When you practice deep breathing, both your breathing rate and heart rate slow, resulting in relaxation. This state of relaxation facilitates sleep.

  • Do deep breathing to fall asleep or get back to sleep. See De-Stress for specific breathing techniques.

ESSENTIAL OILS

  • A systematic review of the literature on the effect of inhaled essential oils for sleep showed that lavender, peppermint, and jasmine were the most effective essential oils for improving sleep quality. https://www.researchgate.net/publication/261601915_A_Systematic_Review_of_the_Effect_of_Inhaled_Essential_Oils_on_Sleep

  • According to a review of 30 studies, aromatherapy improves sleep quality and reduces stress, pain, anxiety, depression, and fatigue in adults and elderly people. https://www.sciencedirect.com/science/article/pii/S0965229921000807

  • Diffusing essential oils is a simple way to experience the health benefits of essential oil. A diffuser that does not require water is a simpler, more user-friendly way to diffuse.

  • Applying essential oils “neat” (directly to the skin) is not recommended. Essential oils should be diluted in a carrier oil (almond oil, avocado oil, coconut oil, jojoba oil, olive oil, etc.) before applying to the skin. Mix one drop essential oil per teaspoon carrier oil and apply to desired area of the body.

  • Avoid using essential oils near sensitive areas such as the eyes, ears, and mouth. Do not apply them to broken, inflamed, or irritated skin.

EYE MASK

  • A non-toxic eye mask can improve sleep because it blocks out light, which results in increased melatonin production.

  • Melatonin is the hormone your brain produces in response to darkness, whereas light suppresses the secretion of melatonin, which then disrupts quality sleep.

  • Not having enough melatonin can lead to sleep disorders.

  • A review of the research shows that wearing eye masks and ear plugs improve the quality of sleep. https://onlinelibrary.wiley.com/doi/full/10.1111/jsr.12607

  • My Experience: I have been wearing a non-toxic eye mask for many years. It took me a few nights to get used to it, but it makes such a difference, especially in falling asleep.

MAKE A LIST

  • Evaluate the next day by looking at the calendar and making a to-do list. Put lists and items for the next day in a prominent place so they are ready to go.

  • Research shows that people who make a to-do list fall asleep nine minutes faster because they are able to declutter their minds. (Oh, thank goodness! See, there are benefits in making to-do lists!) https://www.livescience.com/61422-journal-writing-sleep-better.html

  • My Experience: I transfer the items from my mind to the list, which helps to declutter my mind. Also, if I'm going to be out of the house the following day, I find it helpful to prepare well so I can get out the door easily in the morning. I prepare a large water bottle and pack food for the day. I lay out my cooler bag on my purse, so I don't forget my food. I also finish any tasks on my desk that need completion, like sending emails. Afterward, I am able to relax and sleep well, knowing everything is ready to go.

MASSAGE

  • A review of the literature shows that massage therapy improves sleep outcomes for cancer survivors. https://link.springer.com/article/10.1007/s11764-020-00972-x

  • A relaxing massage increases the production of melatonin (the hormone that regulates sleep), which results in better quality sleep.

  • Massage also causes muscle relaxation and stress reduction, which will help facilitate sleep.

  • My Experience: I learned from a traditional Chinese medicine physician to massage the outside of my shins to sleep better. I also use a hand-held massage gun to massage my hands and feet and massage balls to massage other muscles — hips, calves, hands, etc. — before sleeping.

MEDITATION

  • A review of the research shows that mindfulness meditation significantly improves sleep quality. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6557693/

  • Meditation before sleep benefits the mind and body in a variety of ways:

    • Balances the nervous system

    • Decreases blood pressure

    • Decreases breathing rate

    • Decreases heart rate

    • Enhances inner peace

    • Increases serotonin and melatonin

    • Lowers anxiety levels

    • Quiets the mind

    • Reduces stress and stress hormones

  • Search for “guided meditation” online to find many free options — try various sessions to find your favorite.

PHONE

  • Using your phone too much before bed can affect your sleep. It emits blue light (LED), which disrupts melatonin production.

  • Restricting phone use before bedtime reduces the time it takes to fall asleep, increases sleep duration, and improves sleep quality, among other benefits. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7010281/

  • Sleep researchers report that the light on cell phones signals the brain that it is daytime, thus reducing melatonin levels. https://pubmed.ncbi.nlm.nih.gov/29555130/

  • Our Experience: I silence my cell phone and put it in the bathroom, not on my nightstand. I turn off my phone about an hour before bedtime.

READ A BOOK

A picture of Julie's traditional Chinese medicine doctor in his white coat and mask. He is leaning over Julie's legs massaging the outside of her shins with his thumbs. Julie is wearing black flip flops.

I learned from my traditional Chinese medicine physician to massage my shins before bed in order to sleep better.

Everyone has a little insomnia once in a while — usually due to stress and anxiety. So don't get too upset if you experience this from time to time. Be patient with the healing process. As you improve your health, your sleep will improve also. This may require the temporary use of a sleep aid.

Cannabis (Medical Marijuana)

  • Cannabis and marijuana are interchangeable terms. 

  • Cannabis sativa is one of the world's oldest, cultivated plants. Cannabinoids, marijuana, and hemp are all organic products derived from the Cannabis sativa plant, and they come mainly in the form of oils, inhaled substances, and edibles. 

There are two kinds of cannabis: medical and CBD. 

  • Medical cannabis contains THC (delta-9-tetrahydrocannabinol), a major ingredient in marijuana, which is the psychoactive part of cannabis that causes an intoxicated state.  

  • Cannabidiol (CBD) is the most abundant cannabinoid in hemp, and lacks the intoxicating properties. Even though it is non-psychoactive, it has been shown to have a positive effect in the body for lowering pain and inflammation, and helping with depression and sleep. Visit the CAM page to learn more about medical cannabis and how it can be used alongside chemotherapy. 

  • Joel’s Experience: During chemo, Joel used Cannabis to sleep, but also to reduce other side effects like nausea.

GLYCINE

HONOKIOL MAGNOLIA BARK 

  • Honokiol reduces the stress hormone cortisol and, therefore, is considered a great sleep aid.

  • It also has a host of other benefits.  

LAVENDER

  • Lavender oil can be added to a bath or it can be diffused (aromatherapy). 

  • Clinical trials have shown an improvement in sleep quality from using lavender. https://pubmed.ncbi.nlm.nih.gov/22049287/

  • My Experience: I love lavender for sleep! I add it to my bath, diffuse it, and also mix it with jojoba oil and rub it on my hands, shins, and on the bottoms of my feet.

MELATONIN

  • A natural hormone, secreted by the pineal gland in the brain. 

  • When your body is exposed to darkness, it makes melatonin. When you are exposed to light, it makes less. 

  • Dr. Ralph Moss says, “There is little reason that I can see for cancer patients not to take a melatonin supplement. In the Lissoni clinical trials the dose used was generally 20mg, but you can start with as little as 3mg then increase the dose incrementally." 

  • According to the Mayo Clinic, the main adverse effects of melatonin are daytime sleepiness, dizziness, or headaches, but these are reversible.

  • My Experience: A CAM doctor recommended that I take this melatonin supplement, but after experiencing side effects, I discontinued.

PASSIONFLOWER

VALERIAN ROOT

  • Valerian root is an herbal sleep aid.

  • There is a long history of valerian root being used for sleep, anxiety, and depression—all the way back to Hippocrates. https://pubmed.ncbi.nlm.nih.gov/7122669/

  • There are possible side effects, such as headache, dizziness, or stomach problems, but it may result in fewer side effects than traditional medications.

  • Valerian root may not be safe if you are pregnant or breastfeeding.

Natural Sleep Aids

In my 20s and early 30s, I was a very light sleeper and actually had insomnia. When I started eating healthier back in 1999, my sleep improved tremendously. I started sleeping much more soundly. When I had kids, I started sleeping less again. I would go to bed later and get up earlier in order to get more things done. When Joel was diagnosed, I had a very difficult time sleeping, and would often wake up in tears during the night. This makes sense because sleep can be interrupted by anxiety or stress. I got maybe five hours of sleep per night (probably very little or no deep sleep) which I knew wasn’t enough because I would wake up exhausted and remain tired throughout the day. 

After my cancer diagnosis, I took natural sleep aids and averaged 10-13 hours of sleep each night for over a year. I believe I was really resting for the first time since my diagnosis, and as a result I was healing. In year two, I weaned myself off of the sleep aids and worked on forming good sleep habits. I made my bedroom very comfortable, and I would retire early at night and leave my phone in the bathroom. I would relax in bed, reading or watching television, and then fall asleep. I would awaken at about 3 a.m. I would lie awake for 1-2 hours and then finally go back to sleep. This went on for several months. I was so tempted to take a sleep aid during this time, but I was determined to form good sleep patterns on my own. I broke the cycle with a change in my habits. Instead of lying in bed, I would start my day when I awoke at 3 a.m. Many tired days ensued, until my body finally starting skipping the 3 a.m. wake-up. Now I consistently sleep 7-9 hours per night, which is a true miracle! :)

My nighttime routine begins with turning off my phone. This is the way I “flip the switch”. The mindset shift is important because it turns my attention toward the relaxation period before bed, which results in better sleep. It also helps to turn off the mind chatter. If I have anything on my mind, I make a to-do list for the next day. I either take a bath or get into bed and read or watch TV. I prepare for sleep by doing light stretches and rubbing lavender oil (diluted with jojoba oil) on my hands, shins, and on the bottoms of my feet; then I lie on my back and do deep breathing until I fall asleep.

Now that I understand what good sleep looks like, I can quickly identify any poor habits that affect my sleep. For instance, if I am under any type of stress, I notice this immediately in my sleep. If we eat at a restaurant, my sleep is usually affected. It confirms that healthy lifestyle habits are a must for me in order to get quality sleep.

When I was pregnant, I learned about healthy sleep patterns from a book called On Becoming Babywise by Robert Bucknam M.D. and Gary Ezzo. I worked hard to instill good sleep habits into my children because I always struggled with sleep. I wanted them to be healthy, deep sleepers. The book explained that at the 45-minute mark, a child may be switching sleep cycles and could awaken for a few minutes before falling back asleep and entering the deeper cycles of sleep. That was so helpful for me to understand as a mom, so I didn't rush in and pick them up. Instead, I let them fall back asleep on their own, allowing them to enter those deeper stages that are important for growth and development. Overall, my children slept soundly for 12 hours each night by the time they were three months old, and still took 2-4 hours of naps through their toddler years. They continued sleeping soundly each night until the age of 15, when their sleep dropped to 7-8 hours with homework and school. Now that I understand how important good quality sleep is to overall health, I pray these habits follow them through their adult years.  

My Sleep Journey

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DETOX

We are bombarded by environmental toxins in our world today. Some are natural and some are man-made, but the good news is that our healthy bodies are equipped to address these effectively!