How to Improve Sleep on the Mines 😴 15 min Guided Evening Routine for FIFO workers

Follow along for an evidence-based guided evening routine to help improve your sleep 😴. I work as a medic on mine sites across Western Australia👷‍♀️, and this is what works best for me - let me know in the comments below what works for you! 👇 ------------------------------------ PRODUCTS I RECOMMEND (not sponsored): 🪻Lavender - ➤ https://amzn.to/41TEgfX ➤ https://forgetmenotwaroona.com/produc... 🌿 Supplements - ➤https://solaray.com/products/sleep-bl... ➤https://takeharmony.com.au/u-dream/ ➤https://mybrainco.com/products/sleep-... ➤https://happymammoth.com/products/the... ➤https://bushtuckerblends.com/products... 😌 Magnesium Oil ➤ https://amzn.to/3VY4lGX 👄 Mouth Tape ➤ https://amzn.to/40h7rbz 👃 Nose strips ➤ https://amzn.to/3W0u0OY 🙈 Eye Mask ➤ https://amzn.to/3DG72GQ ----------------------------------- WORK WITH ME: 🌻 Join the 'Glow & Flow Blueprint' - The transformational 12-week program combining modern evidence-based biohacking strategies with ancient holistic health wisdom to heal your gut, balance your hormones, rewire your brain, boost your mood + energy, master the cold, build mental resilience, and make these habits stick for good! ----------------------------------- 🎁 Get your FREE cycle syncing calendar here https://kamarramorris.com ----------------------------------- WHO AM I? 👋 I’m Kamarra, a Registered Nurse and Women's Health Mentor. I have a keen interest in gut/microbiome health, hormone balancing, stress management, biohacking, and building self-confidence & mental resilience through holistic practices. ------------------------------------ EVIDENCE: 🪻 Lavender Oil - ➤https://www.ncbi.nlm.nih.gov/pmc/arti... ➤https://www.nature.com/articles/s4159... ➤https://www.sciencedirect.com/science... ➤https://onlinelibrary.wiley.com/doi/1... 🦵Legs Up the Wall - ➤https://health.clevelandclinic.org/be... ➤https://www.webmd.com/fitness-exercis... 👐 Chest Opener - ➤https://www.healthline.com/health/pos... ➤https://physioandfitnessclinic.com.au... 💆‍♀️ Acupressure Self Massage - ➤https://www.medicalnewstoday.com/arti... ➤https://www.healthline.com/health/pre... ➤https://www.ncbi.nlm.nih.gov/pmc/arti... ❄️ Ideal Temperature - ➤https://www.sleepfoundation.org/bedro... ➤https://www.healthline.com/health/sle... ➤https://www.ncbi.nlm.nih.gov/pmc/arti... ➤https://health.clevelandclinic.org/wh... 🫁 Breathwork - ➤https://www.webmd.com/sleep-disorders... ➤https://www.healthline.com/health/dia... ➤https://www.nature.com/articles/s4159... ➤https://www.sleepfoundation.org/sleep... 🧘‍♀️ Meditation - ➤https://www.ncbi.nlm.nih.gov/pmc/arti... ➤https://www.health.harvard.edu/blog/m... ➤https://www.sleepfoundation.org/medit... ➤https://www.healthline.com/health/med... ➤https://academic.oup.com/sleep/articl... 🍲 Pre-Sleep Meal - ➤https://www.sleepfoundation.org/nutri.... ➤https://health.clevelandclinic.org/is... ➤https://www.hopkinsmedicine.org/healt... ☕ Caffeine - ➤https://www.sleepfoundation.org/nutri... ➤https://www.sciencedirect.com/science... 👃Nasal Breathing - ➤https://jamanetwork.com/journals/jama... ➤https://www.ncbi.nlm.nih.gov/pmc/arti... ➤https://www.sleepfoundation.org/snori... ➤https://www.healthline.com/health/nos... 🛌🏾 Side Sleeping - ➤https://www.ncbi.nlm.nih.gov/pmc/arti... ➤https://www.hopkinsmedicine.org/healt... ➤https://www.sleepfoundation.org/sleep... https://newsnetwork.mayoclinic.org/di... ----------------------------------- ✘ MUSIC: 🎶 “Young Me Dreaming" by Carl Storm ----------------------------------- 🕒 TIMESTAMPS: 00:00 Intro 00:26 Aromatherapy 01:02 Supplements 01:13 Legs Up the Wall 01:55 Chest Opener 02:32 Acupressure Self Massage 05:54 Cool your Room 06:04 Other Things to Consider 06:29 Ear Plugs & Eye Mask 06:44 Relaxation Breathing & Meditation 11:31 Sleep on your Side