If you are one of the millions of people who experience troubles with sleeping – whether it be falling asleep, staying asleep or early morning awakening – then do yourself a favor and read my 10 tips below to learn how to develop good habits to improve your sleep.
1. Pimp out your bedroom to make it the best and most comfortable sleeping environment – A dark, quiet, comfortable environment is extremely important for optimal sleep. Take a look at your bedroom and make any necessary adjustments. Some things to consider are black out shades, ear plugs, fan/air conditioning, new pillows, good sheets, etc.
2. Get on a Regular Sleeping Schedule – This means going to bed and waking up around the same time every day. Set an alarm for days that you are off to ensure that you don’t sleep in more than hour over the time you are usually awake. That way come Monday morning, your body doesn’t have to make a huge adjustment to waking up early.
3. Keep the electronics off – It may be difficult, but TVs, phones, tablets, and computers emit light that stimulates your brain and prevents your brain from being able to shut down to go to sleep. Turning the electronics off at least an hour before bed helps your body relax and unwind to for sleeping.
4. Avoid caffeine – If you are having issues with sleeping then you probably rely on caffeinated beverages to keep you functioning during the day. Unfortunately, caffeine will contribute to the issues that you are having with sleep. It is best to limit caffeinated to the morning time and have your last cup no later than after lunch.
5. Use Your Bed for Sleep Only – The only two things that should be happening in your bed are sexual intimacy and sleeping. Doing other activities like reading, studying, watching tv, or playing on your electronics while in bed because our brains become conditioned to associate our beds with mental activity rather than rest. You want your mind to think of the bed as a place for rest that way it is easier for you to fall asleep.
6. Don’t Take Naps – It is often tempting when you are not getting enough sleep to try and “catch up” on sleep by taking a nap – but sleeping during the day will only continue to disrupt your attempting to go to sleep at night.
7. Get Some Exercise – Exercising during the day uss up energy and helps to make your body feel tired later in the day, making it easier for you to be able to fall asleep at night. Also, if you are having sleep difficulties due to anxiety, stress or depression – then exercise is extremely beneficial as it has been shown to help decrease those emotions.
8. Avoid Alcohol – Although alcohol does increase drowsiness, it greatly interferes with the quality of sleep you get. Alcohol suppresses melatonin which is a key facilitator for sleep and regulating the sleep-wake cycles. Research indicates that a moderate dose of alcohol up to an hour before bed can reduce melatonin production by nearly 20 percent.
9. Establish a Nightly Bedtime Routine – Having a nightly bedtime routine will help teach your brain when it is time to go to bed. Just like we have bedtime routines for our children – having a routine for ourselves can help prepare ourselves for a good night’s sleep. Including soothing activities like drinking an herbal tea, washing your face, brushing your teeth, practicing some self-care like completing a meditation or a relaxation exercise can help improve your sleep. Check out some great ideas for setting up a successful nighttime routine here.
10. Consider Using an Essential Oils – Essential oils such as lavender, vetiver, ylang ylang and cedarwood are known to help with promoting sleep. I love to put lavender in my diffuser and diffuse it on my nightstand but you can use the oils topically (on your neck, rub on the bottoms of your feet).
What are some of your favorite tips or secrets to a good night’s sleep. Let me know in the comments!
Xo
Morgan
