4 Simple Ways to Get Better Sleep

What is sleepmaxxing?

If you're confused about sleepmaxxing, you're not alone — it's really not a straightforward term. It reminds us of what Will Ferrell said in Blades of Glory: "No one knows what it means but it's provocative...gets the people going." However, it actually has a meaning, and Dr. Bindal succinctly breaks it down. "Sleepmaxxing is the art and science of optimizing one's sleep and achieving the best possible quality & quantity of sleep by addressing every factor that can disrupt sleep," he says. This can look like using ear plugs, sleep masks, establishing specific sleep rituals, or anything else that is soothing and helpful.

Mainly, if you actually want to maximize your sleep, then you need to focus on what you do before you go to bed. Unbeknownst to us at times, our bedtime habits can affect the kind of rest we get (or not) at night. Dr. Bindal says, "Optimal Sleep hygiene methodologies including limiting light and sound exposure to using the latest sleep gadgets so sleepmaxxing aims to enhance sleep quality to the fullest." Unfortunately this means our habit of binge watching shows or scrolling mindlessly on TikTok at night aren't helping us.

I mean, according to the American Academy of Sleep Medicine, 35% of those surveyed have their sleep interrupted by lights inside of their homes. That's just lights, sans repetitious social media sounds and compelling television plots. When you add those on top of it all...let's just say we really are not doing ourselves any favors.

How does getting the proper amount of rest aid in our overall wellbeing?

Now that you have a better idea of what sleepmaxxing is, we have to talk about why it matters. Dr. Bindal says getting the "proper amount of sleep" helps support" the following "various bodily functions" including, but not limited to:

• Brain health — Enhanced cognition in domains of learning, concentration and consolidating memory by promoting phenomenon of hippocampal plasticity
• Immune system function — A production of essential immune cells, better equipped to fighting off infections
• Hormone regulation — A regulation of mood and reduced stress and physical repair that promotes muscle recovery, tissue repair, and overall physical development

He further explains that hormone regulation eventually leads to "improved mood, concentration, energy levels, and reduced risk of chronic diseases like heart disease and diabetes."

Basically, the health benefits of slowing down and going to sleep outweigh what society often pushes — staying up later, longer and hustling at all hours of the day and night.

On average, how many hours of sleep are recommended?

How much rest are you truly getting at night? If you ask America's Health Rankings, 35% of adults are getting less than seven hours of sleep. Dr. Bindal says that while adults should sleep between seven and nine hours every night, and there are health risks for those who don't. "Research corroborates that adults who sleep less than seven hours a night may have more health issues than those who do," he explains. Johns Hopkins Medicinefound that sleep deprivation can lead to a "36% increased risk for colorectal cancer," propensity for developing type 2 diabetes, high blood pressure, and an overall lower immune system.

Saying "I'll sleep when I'm dead," may sound like a joke, but there's nothing funny about not letting your body get the rest it needs to function.

Should people with sleep difficulties try sleepmaxxing?

There are several reasons why your sleep could be negatively impacted right now. You may be dealing with insomnia due to stress, depression, or being a new parent. According to the American Psychological Association, 43% of people believe being stressed contributes to their lack of sleep. Furthermore, these same people have noticed their mood has shifted. The same reports shows that 45% of people who are getting less than the recommended hours of sleep have shared they feel on edge more than others while 52% have noticed they've been taking their frustrations out on those in their household.

Dr. Bindal agrees that sleepmaxxing can greatly benefit you if you're struggling because it can "enhance sleep quality to the fullest and emphasizes the importance of optimal sleep health."

How does sleepmaxxing benefit us?

Clearly, you need a certain amount of sleep to function properly and achieve all those goals you've so intentionally set recently (hello, October Theory!). That's where sleepmaxxing can come in. Dr. Bindal says, "Improved sleep quality can lead to enhanced mental clarity and emotional stability, making it easier to navigate daily challenges."

If you're planning to change a few habits, you're going to need all the strength and focus you can access because change isn't always easy — even if you welcome it! So when you're implementing these new nighttime routines, be sure to stick to them. Turn your phone on Do Not Disturb, avoid the itch to scroll socials, and make sure you're able to properly relax. It can make all the difference in the world!

How can we incorporate sleepmaxxing in our bedtime routines?

If you don't know how to make sleepmaxxing work for you, Dr. Bindal has great suggestions! "Key techniques include optimizing your sleep environment, establishing a consistent sleep schedule, and managing stress and anxiety," he suggests.

One of the key ways you can make sure your room will promote a good night's sleep is by "adjusting the temperature" or "practicing a relaxation exercises before bed," he says. While meditation and mindfulness may be relaxation exercises that take practice over time, choosing the correct temperature is an easy way to set yourself up for success. Everyone's different, but he truly believes your room should be between 65 and 69 degrees Fahrenheit, too.

As Dr. Bindal mentioned before, eliminating sources of light can also aid in the rest you get. Personally, I can't sleep with the TV or lights on anymore because I just know it interrupts my sleep. My room is usually pitch black when it's time to go to sleep — to the point my three-year-old knows what it means when I turn everything off.

Besides these things, Dr. Bindal encourages you to maintain "consistent sleep and wake times" along with a "balanced diet and regular physical activity." Whether that means you start making your own Cava bowls inspired by the blue zone diet or doing workouts at home, they can aid in helping your body repair itself which then promotes the sleep you need.

Can we become too hyper-focused on our quality of sleep?

As with anything, too much of something can have adverse affects which rules out any benefits. Though sleepmaxxing can be a good thing for you, becoming fixated on it is likely going to make you even more stressed. "One of the primary concerns with sleepmaxxing is the development of orthosomnia, a condition caused by an obsession with tracking sleep metrics, with devices or apps, which increases anxiety and can further disrupt sleep, called paradoxical insomnia," Dr. Bindal warns.

If you become too obsessed with tracking every little thing, he says all this will do is "disrupt sleep cycles and limit the efficacy of insomnia treatments." But, he has an idea of what you can do to lessen the chance that'll happen. "Instead of over-analyzing how much sleep you’re getting, it’s important to understand that insomnia is a common and treatable condition, by incorporating healthy sleep hygiene routines organically and focusing on addressing the root causes of insomnia symptoms," he shares.

How can we optimize our sleep without getting sucked into wellness trends?

Whether you want to call it sleepmaxxing or not, all you have to do is normalize the tips Dr. Bindal mentioned above. "Some of the ways can include established a consistent sleep schedule, creating a relaxing bedtime routine, managing light exposure, and limiting screen time before you want to go to sleep," he reiterates. Social media isn't going anywhere so don't let your FOMO convince you that potential scandals or tutorials are more important than getting seven to nine hours of sleep.

Also, don't forget to "maintain a comfortable sleep environment" while being aware of your "caffeine and alcohol intake throughout the day," Dr. Bindal points out. Something tells us that we're going to have to be intentional about breaking up with our daily coffee runs and desires to unwind with a nice glass of wine. But if it means we'll sleep better, we'll add that to our list of habits to change!

Co-sleeping, or sharing a bed with your kids, might be the talk of the town right now, but it's actually been around for centuries. "Families choose to [co-sleep] for multiple reasons, sometimes simply because they may only have one bed or one bedroom," says Dr. Chafen Hart, a fellowship-trained pediatric sleep specialist at National Jewish Health. "I think while co-sleeping has enjoyed increased discussion, which is important, it is likely the frequency of co-sleeping is the same as ever."

Co-sleeping is most common with younger children (which makes sense considering how strong separation anxiety is for children between 18 months and 3 years), and generally peters out as a child gets older. While some parents choose not to co-sleep because of the risk of SUIDs (Sudden Unexpected Infant Death, which is more common in infants who share a bed with their parents), children can actually sleep better if they do so independently.

"The parent provides a sleep association which prevents a younger child from effectively napping at daycare or an older child from attending camp or going to a sleepover," Dr. Hart says. "When the child wakes in the middle of the night, they require the parent nearby and touching them to fall back asleep because they have a strong sleep association with co-sleeping."

However, your sleeping arrangements will likely look different from your best friends' or your extended family's because all of your children are different — as are their needs. Sleep issues or significant health issues are just two instances where co-sleeping can actually be beneficial for a child. And if co-sleeping doesn't affect your child at all? Dr. Hart recommends just enjoying the snuggles.

"For families who are content with their arrangement and the child is doing well during the day and has managed to learn the skill of falling asleep independently, I absolutely think they should continue to co-sleep," she says.

If you're worried your child has become too dependent on co-sleeping as they've aged, or if they can't sleep in their own bed at all, Dr. Hart recommends visiting a sleep doctor, therapist, or psychologist.

"In general, treatment should be personalized for the family and my recommendations change based on the age of the child," she says. "For older children who are neurodevelopmentally typical, rewards and gradual extinction of parental presence can work. For younger children, we employ additional strategies like delayed bedtimes [and] sibling co-sleeping."

I slept in the same bed as my sister growing up, and I remember our late night conversations so fondly. Getting to know each other's personalities, fears, and senses of humor at such a young age only ended up strengthening our relationship!

Teaching your child to sleep well is vital for their brain and bodily health, but it's also important for parents to get sleep too! And if you're feeling overwhelmed and under-rested, know you're not alone. "Parents should know they are not alone and that co-sleeping should be a part of the conversation with their doctors," Dr. Hart says. "Pediatricians have heard it all! And some children naturally have a MUCH harder time than others learning the skill of sleeping."

Setting expectations, habits, and boundaries early (should you choose to do so) will take time and commitment on your part, but it'll teach your kids "the serious skill of falling asleep with confidence."

"Long term good sleep habits and skills mean the school-aged child will be confident, traveling without anxiety around sleep, falling asleep without serious power struggles which stress the whole family and allowing the parents much needed rest time as well," Dr. Hart says. All this talk is making me sleepy — I gotta try our 5 Best Ways To Beat Fatigue!

What is color therapy?

Color therapy is a holistic, non-invasive modality used for the body. Historical figures such as Pythagoras (circa 2,500 years ago) applied “color light” therapeutically, while “color halls” were used as a means of treatment in ancient Egypt, China, and India. The modern medical pioneer patron of color therapy was Niels Finsen of Denmark in 1877. He discovered that visible light was how ultraviolet or red light energy could heal wounds, bacterial infections, or scars. Sounds familiar? In this present, infrared light therapy is used for pain relief, improved sleep, inflammation, facials, detoxes, and more. Knowing this, you can see why color and light restores our mind, body, and emotional needs.

There are many ways in which you can work best with color therapy. To implement physical changes, you can update your selection of colors in your clothing, nail colors, makeup palette, or home decor. For the mind and emotional system, you can work with colors through visualization practices like art, meditation, or a color therapy lamp.

How Can Color Therapy and Astrology Work Together?

Color therapy works by frequency or wavelengths of colors, which can have a physiological or psychological impact on our well-being. Using appropriate colors guided by your zodiac sign can rebalance or harmonize your body’s energy centers. How can color therapy integrate with your zodiac sign? It begins by knowing and working with your Sun sign, granting you more confidence and understanding regarding your direction. It extends our overall vitality and spreads endless radiance in our lives. It fuels our well-being and emits light wherever it touches in the birth chart. In principle, our Sun sign is our destination point, our identity. Now, the Sun Sign is where we can reach that higher level of understanding about our process and how we will experience fulfillment in this life. Incorporating color therapy guided by astrology can help you obtain confidence, and when you feel balanced, you make sound choices.

​How Colors Align With Zodiac Signs

Observing the astrological signs, they are all categorized within the elemental values. Starting with fire, the signs Aries, Leo, and Sagittarius are placed within this element. These signs hold precedence over the esoteric realm of spirit as they are meant to initiate, inspire, and teach. Fire tones are within the spectrum of golds, reds, and oranges.

The signs Taurus, Virgo, and Capricorn reside within the earthy realm. They are supportive, detailed, and persevering in nature. The earth element enables humanity to take a firm stance involving patience or consistency. Deep greens, grays, and navy are colors that hold a grounded energy for these signs.

The signs Gemini, Libra, and Aquarius inhabit the air element. Those who hold this element strongly have the skill to circulate a constant flow of ideas, remain stimulated, and effectively communicate. Air energy guides humanity in the exchange of information, negotiation, and evolution. For clarity, the colors that best support these signs are yellows, pastel blues, or electric blues.

Ending with Cancer, Scorpio, and Pisces, these signs embody the water element. Natives with a strong water element are receptive to others' feelings and can be intuitive. They can also conjure creativity, withstand intensity, and dive deep into the world of dreams. Colors such as purples, deep reds, or soft greens can help these signs invoke self-love and confidence.

Colors for Each Zodiac Sign

Aries (March 21 – April 20)

Personality Traits: Aries is bold, energetic, and daring, often leading the way with confidence and courage. They are natural-born leaders who take on challenges fearlessly.
Chromatherapy Suggestions: Colors like red and orange help Aries channel their energy and passion. These colors promote confidence, courage, and an enhanced sense of purpose to match their bold nature.

Taurus (April 21 – May 21)

Personality Traits: Known for their patience, determination, and deep connection to nature, Taurus seeks stability and grounding. They are steady and reliable, with an appreciation for beauty and luxury.
Chromatherapy Suggestions: Earthy tones like green and brown are ideal for Taurus. These colors promote relaxation, groundedness, and stability, aligning with Taurus' need for balance and connection to nature.

Gemini (May 22 – June 21)

Personality Traits: Gemini is versatile, adaptable, and intellectually curious. They thrive on communication and change, with a playful and creative side. Their dual nature makes them curious and full of ideas.
Chromatherapy Suggestions: Bright yellow and light green stimulate mental agility, creativity, and versatility for Gemini. These colors foster communication and mental clarity, enhancing their natural curiosity and adaptability.

Cancer (June 22 – July 22)

Personality Traits: Compassionate, intuitive, and deeply connected to family and emotions. Cancer nurtures others and seeks emotional fulfillment. They are protectors and caretakers.
Chromatherapy Suggestions: Soft white, silver, and pale blue promote emotional healing, inner peace, and nurturing energy. These colors align with Cancer’s need for emotional well-being and tranquility.

Leo (July 23 – August 22)

Personality Traits: Leo exudes warmth, creativity, and pride. With their strong sense of self, they seek recognition and joy, and they inspire others with their vitality and passion.
Chromatherapy Suggestions: Gold, yellow, and orange help Leo amplify their natural creativity and vitality, enhancing their self-expression and sense of pride. These warm colors increase confidence and fuel their dynamic energy.

Virgo (August 23 – September 22)

Personality Traits: Virgos are known for their perfectionism, sharp intellect, and organizational skills. They are reliable, practical, and thrive on productivity and efficiency.
Chromatherapy Suggestions: Soft green and blue are ideal for Virgo, promoting balance, healing, and clarity of mind. These colors assist in maintaining a calm and focused environment, supporting Virgo’s need for order and tranquility.

Libra (September 23 – October 22)

Personality Traits: Libra values harmony, beauty, and fairness. They seek balance in all aspects of life, often striving for peace and cooperation in their relationships and surroundings.
Chromatherapy Suggestions: Pastel colors, particularly light blue and pink, promote peace, harmony, and emotional balance. These soft hues help Libra maintain their sense of equilibrium and enhance their diplomatic nature.

Scorpio (October 23 - November 21)

Personality Traits: Scorpio is intense, passionate, and deeply transformative. Known for their mystery and depth, they possess great inner strength and are drawn to uncover hidden truths.
Chromatherapy Suggestions: Deep red, black, and maroon channel passion, power, and transformation for Scorpio. These intense colors align with their transformative nature and help them harness their strength.

Sagittarius (November 21 – December 21)

Personality Traits: Sagittarius is adventurous, optimistic, and philosophical. They love exploring new ideas, cultures, and places and often share wisdom and joy with those around them.
Chromatherapy Suggestions: Purple and deep blue enhance spiritual growth, adventure, and wisdom. These colors stimulate the Sagittarian desire for exploration and wisdom while supporting their boundless optimism.

Capricorn (December 21 – January 19)

Personality Traits: Capricorn is disciplined, ambitious, and pragmatic. They take a methodical approach to life and are determined to achieve their goals through hard work and patience.
Chromatherapy Suggestions: Earthy tones like gray, brown, and navy support Capricorn’s need for focus, discipline, and groundedness. These colors help them stay on course and maintain a practical mindset.

Aquarius (January 20 – February 19)

Personality Traits: Aquarius is eccentric, innovative, and idealistic. They value independence and individuality, often challenging the status quo and embracing forward-thinking ideas.
Chromatherapy Suggestions: Electric blue and purple enhance mental clarity, innovation, and independence. These vibrant colors support Aquarius' need for originality and their intellectual pursuits.

Pisces (February 20 – March 21)

Personality Traits: Pisces is intuitive, empathetic, and imaginative. Known for their dreamy and artistic nature, they deeply connect to the spiritual and emotional realms.
Chromatherapy Suggestions: Soft green, seafoam blue, and lavender promote relaxation, creativity, and intuition for Pisces. These calming colors enhance their dreamlike state and encourage emotional balance and creativity.

​Color Therapy Visualization Technique

Now that you know which color vibrates with your zodiac sign, you can use this visualization technique to connect more with your Sun sign. Color therapy is a powerful tool for balancing energy, emotions, and well-being. By using the healing properties of colors, you can encourage emotional release, relaxation, and revitalization. Each color carries its frequency and vibration, which can help align and support different aspects of your life, from physical health to mental clarity.

This color therapy visualization technique will guide you through grounding, relaxation, and energetic renewal. Connecting with the colors that resonate with you will activate healing energy within your body and mind, clearing away any negative or stagnant energy. It’s a simple yet powerful practice that you can do daily to restore balance and promote a sense of calm and well-being.

Energetic Healing Visualization Technique

1. Position yourself comfortably or sit in a lotus position. Place your left hand over your heart area.
2. Take a deep breath through your nose, then exhale slowly through your mouth. With each breath, feel your body becoming more relaxed.
3. Focus on the soles of your feet and imagine an energetic pull grounding you, anchoring you in the present moment.
4. Take another deep breath, feeling a nurturing energy rising from the ground, reaching up to the soles of your feet. Allow this energy to gently move upward, relaxing and energizing your body—feet, calves, thighs, core, shoulders, arms, neck, face, and head.
5. Imagine a bright, glowing light in the sky above you. This light represents your Higher Self.
6. See the light spiraling down toward you, entering through the crown of your head and flowing through your body. As it moves, it changes into a vibrant color that resonates with you.
7. Take another deep breath and allow the colored light to fill your core center. Visualize it growing brighter and expanding with each breath, filling your entire body.
8. Imagine the light forming a dome or egg-like shape around your body, extending outward, cleansing your physical and energetic space.
9. Release any tensions, worries, or negative energy, visualizing them fading away into the ground. Trust the process of transformation.
10. Continue this visualization as long as you need. When you feel light and neutral, place your hands in a prayer position and silently offer thanks.
11. Visualize the light around you returning to its source, and when ready, gently open your eyes.

This practice can be done 1-2 times daily, ideally in the morning or before bedtime.

By integrating color therapy with your astrological sign, you can tap into a powerful tool for enhancing your mental, emotional, and physical well-being. These simple yet effective practices allow you to align with the natural flow of your energy and support your unique traits, helping you to feel more balanced and connected to yourself. Whether you choose to surround yourself with the colors that resonate with your sign or engage in visualization techniques, color therapy offers a profound way to nurture your overall health and personal growth.

Remember, your journey toward healing and balance is personal, and using the right colors can be an uplifting part of that process. Take time to explore the colors that speak to you and notice the subtle shifts they create in your life.

Do you wish to learn more about Lumi's work with astrology and her holistic approach? Lumi Pelinku invites you to dive deeper into your journey through an extended reading that can provide tailored insights and inspiration. Click here to book your reading today!