20 Ways To Sleep Better
Have a bedtime routine - Having a calming routine and sticking to it helps your body know when you're getting ready to go to sleep and helps you relax and fall asleep easier
Stick to a schedule – Setting a specific time that you awake and head to bed every day sets your body into a rhythm. Combined with some of the other practices can lead to a great night's sleep.
Cut back on the caffeine – Everyone metabolizes caffeine differently and some people have it in their systems for up to 12 hrs! Cut back and possibly replace with some herbal tea.
Stop watching TV and using your phone a couple of hours before bedtime – Exposing yourself to too much light and the stimulation of some of the action shows, video games, and social media can very very disruptive and make it hard to fall to sleep.
Dim the lights a few hours before bed - Exposure to light can stimulate the nerve pathway from the eyes to the brain that controls our hormones and other functions that help us stay sleepy or awake.
Do a brain dump in your journal before bed – Sometimes it can be hard to fall asleep if you have a problem that is troubling you or if you're just plain busy. Putting everything on paper before you head to bed can ease some of the anxiety and help you fall asleep quicker and sleep better.
Do not eat large meals close to bedtime – Eating a large meal before bed can cause stomach upset and indigestion, especially if you're eating something that's not so healthy. Give your body a couple of hours to digest and if it's close to bedtime eat a smaller meal or a snack.
Make sure you have a comfortable, quiet, and dark place to sleep – Having a comfortable mattress and pillow is very important for obvious reasons. Also sleeping with the temperature a little cooler helps most people sleep better. Having a quiet dark space can help you fall asleep quickly and sleep better.
Avoid taking naps if possible – Having frequent mid-day naps can make it harder for you to fall asleep at night because you're just not that tired. It might take a few days to break the habit but give it a shot and see how much it makes the difference.
Take an Epson salt bath – The magnesium in the mineral-rich Epson salt bath has many relaxation benefits. Along with the bath alone which can be very relaxing and a great part of a bedtime routine.
Try a melatonin supplement -Melatonin is a hormone that is naturally made by the pineal gland that helps us fall asleep by calming the body.
Make sure you get outside every day and expose yourself to sunshine – When you expose yourself to sunlight your body will produce serotonin this regulates your mood and sleep. After 12 hrs your body will change this over to melatonin to get you ready for some sleep. Doing this regularly sets your body into a rhythm for a good night's sleep.
Don't drink too many fluids before bedtime – Drinking too many fluids close to your bedtime can make you awake often for a bathroom break and be very disruptive for a healthy sleep pattern.
Avoid alcohol – While it may be easier to fall asleep with a drink once the alcohol wears off you can have a very disruptive sleep.
Make sure the room temperature is comfortable – If your bedroom is too hot it can be very hard to fall asleep and sleep comfortably. While most people sleep better in a cooler room this might not be true for you. Find a good temp for your body. Usually, a little cooler than you keep it during the day works well for most.
Only use your bed for sleep and sex – Only use your bed for what a bed is for. While working in bed can sound tempting it can become disruptive over time.
Try a white noise app or machine – If you live in a place where there are frequent loud noises that wake you up often try using a white noise app or machine. The constant pleasant noise can be very soothing and drown out any other disruptions.
Quit smoking or cut back – Nicotine is a stimulant like caffeine and can disrupt your sleep. Because of all the other health issues quitting would be your best option.
Sleep can be one of the most healing things for our bodies and is a necessity for staying healthy. If you're struggling, try some or all of these options to help you get a great night's sleep. If you've tried everything in the book and still haven't had success it might be time to check in with a healthcare provider.
I hope this was helpful for you and you can finally get a fantastic nights sleep!
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