5 Tips to Better Sleep
Too Many Sleepless Nights? Not enough energy to get you through the day? Do you rely on caffeine and/or sugar to get you through the day? I don’t think this little guy in the picture above struggles much. He’s probably also mastered the art of napping.
Sleep is a universal need and challenge. It’s also very personal and we all have different needs, routines and challenges. As you know, this is one of the key foundations of good health.
Below are 5 tips to help you get a better night’s sleep, to be more productive, have more energy and more patience in your day (yes, I’m talking to all of the parents out there!).
1. Regular bedtime and a dark room >> Going to bed at the same time EVERY night is key for your body’s circadian rhythm to function well. It’s also key to have your bedroom as dark as possible. The IDEAL scenario is that it’s so dark that you can’t see your hand in front of your face. Make sure that you have some kind of window treatment (curtains, blinds, etc) to keep both natural and artificial light out. Another way to keep light out is to use a sleep mask. Personally, not my thing, but I know many people who love them.
2. No screen time at least 60 minutes before bed >> Not only do you want to turn off ALL screens at least 60 minutes before you go to bed, it’s OPTIMAL to not have any screens in your room at all. PERIOD. Yes, I hear the moaning, I need my tv, my phone, my laptop, etc. We have become SO dependent on these devices. An hour before bed is the perfect time to ‘cut the cord’.
Just say NO to this!
3. Soft yoga/meditation >> If you have an overactive mind or a body that still needs to move a bit, yoga is a great tool to have in your bedtime routine. There are so many simple, relaxing yoga practices you can find online. They will leave you feeling more relaxed and ready to sleep. Meditation is another great way to still the mind. Whether you focus on your breath, follow a guided meditation or visualize a great night’s sleep and waking up rested even just 5-10 minutes can help bring sleep on.
4. Essential oils >> One of my personal favorites. There are many relaxing essential oils to use for sleep. Some of my favorites are: lavender, vetiver and bergamot. doTERRA also has an oil blend, Serenity ~ the restful blend ~ that I love to diffuse. You can put the oils on the bottom of your feet, on your pulse points (wrists, neck, temples) or even on your pillowcase or a child’s stuffed animal.
5. Journaling ~ both writing down what you DID accomplish that day AND planning the next day so you can get it out of your head. You don’t have to write extensively, but writing is a powerful way to empty your mind. This is where I highly recommend using pen and paper. There is such a big difference between writing and typing. Also, you will have your screens already turned off at this point, right?
The list for sleep could go on and on. What have you tried that works well?
If you’d like to schedule a complimentary session to talk about where you are with your sleep and how you might remedy your challenges, please book an appointment on my calendar.
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