12 Tips for Better Sleep
There’s nothing like waking up feeling refreshed from a solid and restful night of sleep and ready to conquer the day. That said, given the conditions of the world these days perhaps you’ve been struggling with sleep whether its due to mental or physical stress, and are struggling with bouts of insomnia. While things like eating healthy and exercising are key to optimal health and well-being, so is sleep.
Sleep affects everything from your digestion, metabolism, hormones, energy, mental health, and more. Not getting enough sleep or getting poor quality sleep can increase your risk of health problems such as cardiovascular disease, high blood pressure, diabetes, obesity, and depression.
We’ve all been there before. You either can’t fall asleep, wake up in the middle of the night on your own or from your kids or pets, or just overall have a poor night of sleep. You keep checking the time and realize you only have so few hours left to sleep until you have to be up which adds more stress and pressure. Then you wake up the next day feeling groggy, have a bottomless pit of an appetite, need multiple cups of caffeine to keep you going, experience less patience, no energy to exercise, and so forth. It’s not fun.
So here’s a guide with 12 tips to help you sleep better
Practice a consistent sleep schedule. Meaning go to bed around the same time at night and wake up the same time in the morning. When you do this, your body will begin to tap into its own internal rhythm so that you fall asleep and wake up easier. Yes, this means even on the weekends if you can.
Avoid or reduce caffeine intake – especially after noon. Caffeine whether you’re sensitive to it or not takes the body about 12 hours to digest and can disrupt your sleep. Try limiting the amount of caffeine you drink throughout the day, and if you can stop drinking coffee by noon.
Avoid or limit alcohol. While alcohol may help you relax and fall asleep, it can interrupt a sound night of sleep. If you’re going to drink, try to finish off a few hours before bedtime and make sure you drink a glass of water for every class of alcohol.
Get regular exposure to daylight for at least twenty minutes a day. Spending time outside in natural light triggers the brain to release specific chemicals like melatonin which are vital to healthy sleep, mood, and aging.
Eat your last meal at least two hours before bed. Eating heavy meals or snacks before bed can disrupt your sleep and impede the body’s overnight detoxification process.
Take a hot Epsom salt or aromatherapy bath. Raising your body temperature before bed helps to induce sleep. A hot bath also relaxes your muscles and helps reduce physical and mental stress. Also, Epsom salt contains magnesium which is absorbed through your skin which helps produce melatonin.
Get a massage, have sex, do some light stretching or practice restorative yoga before bed to help you relax and create an inner sense of calm.
Create a sleep inducing environment aka make your bedroom a calming oasis that is meant for sleep and rest. Limit clutter and distraction.
Limit screen time 1-2 hours before bed. Give yourself and your eyes the chance to unplug from those screens and artificial lighting which disrupts your natural circadian rhythm.
Listen to a guided calming guided meditation, yoga nidra, or relaxing music to help you get to sleep.
Sip a warm cup of sleep tea that can help warm the body and help you fall asleep. This one is my favorite.
Wear a sleep mask or use blackout shades to limit light exposure and earplugs to block out noise.