April 1, 2019
There are many reasons that we might not be getting a great sleep, but sleep is so crucial to our overall health and wellness and it is very important to prioritize it. You could be eating the healthiest diet in the world but if you are not sleeping you won’t be at your best.
I have dealt with sleeping problems throughout my life and I’ve learned a lot along the way. Here are some easy to implement tips that I have found helpful in improving my sleep.
Tips For A Better Nights Sleep
Minimize or Cut Out Caffeine
When I cut out caffeine I noticed an immediate improvement in my sleep and anxiety levels. If you can’t handle cutting it out completely, try switching to decaf for not drinking any coffee or other caffeinated beverages after 12 noon so that by the time you go to bed it will be out of your system.
Avoid Electronics For 1 to 2 Hours Before Bedtime or Wear Blue Light Blocking Glasses
Watching TV or playing on your phone in the evening blocks your natural melatonin production. Think about turning off 1-2 hours before bedtime to avoid this. This can also help you wind down and develop a more calm and relaxed bedtime routine where you are not overstimulating your body or mind. If you can’t bare letting go of your nighttime shows or phone time, try using blue-light blocking glasses to avoid halting melatonin production.
Go To Bed Between 9 and 10 PM
The earlier you go to bed, the better chance you have of getting a full nights sleep, especially if you are prone to having a hard time getting to sleep or waking up and not being able to get back to sleep. I find the longer I have before my alarm goes off in the morning, the better I sleep and the less anxiety I have about not getting enough sleep.
Sleep in a Dark, Cool Room
Bright light can prevent you from getting to sleep or can wake you up too early. Keeping your room cool will allow your body temperature to stay consistent throughout the night so you don’t wake up from being too hot.
Use a Fan, Noise Machine or Earplugs
These will all help you to avoid being woken up by your partner snoring, your animals, or the sounds coming from traffic or sirens. It will help keep you asleep if you are a light sleeper or prone to waking up and not being able to get back to sleep.
Drink Calming Herbal Tea Before Bedtime
Look for ingredients such as passionflower, chamomile, catnip, hops, skullcap and lemon balm. These are all very calming to your nervous system and can help you get to sleep and stay asleep.
Meditate or Practice Deep Breathing Before Sleep
Meditation and deep breathing have the ability to calm your body and mind, slow down racing thoughts and put you into a deeply relaxed state. This will help you to get to sleep and stay asleep, among many other additional benefits.
Happy sleeping!
