tips for getting better sleep
Do you have trouble sleeping? Falling asleep? Staying asleep? …
Do you wake up at some odd hour and can't seem to get to sleep again?
…Well there can be many things you can do to optimize your sleep and set yourself up for a night of rest and rejuvenation.
Sleep is so important for keeping your brain sharp, having energy, being able to make good decisions, and keeping accidents at bay. Also long term lack of sleep can lead to chronic diseases, mental health problems like depression and anxiety, weight gain and hormonal imbalances, dementia and Alzheimer’s disease, autoimmune conditions, diabetes and even cancer.
Needless to say, getting good quality sleep is essential for health! It is the time for your body to rest, rejuvenate, and repair itself..
So let's jump right into it!
Here are some great ways to get more quality sleep:
Get off/turn off your digital devices around 2 hours or at least 1 hour before bed. Don't bring your devices to bed and better yet, leave them in another room to charge overnight.
Around 2 or 3 hours before you go to sleep, use blue blocking glasses to view digital devices, and this includes TV.
The night before, prepare things you need for the next day such as setting clothes out, preparing lunches, and more, so you are not concerned about getting all of that done in the morning when you are in a hurry and your mind is better able to relax.
Start a gratitude journal and write a paragraph in it (or more) before you go to sleep about what you are grateful for and anything else that you want to express about how you are feeling. It is a great place to give thanks and also dump any thoughts on paper before you go to sleep to help clear your mind.
Make sure your room is dark. Eliminate light such as alarm clock light and night lights. Get some blackout curtains, and maybe a sleep mask.
Consider ditching the wine or other alcohol. Alcohol can wake you up in the middle of the night or odd hours in the morning due to how it's being processed in your body and if you are having this problem, it might be best to leave it and choose a healthier option.
No caffeine around 6 - 10 hours before you go to sleep. Each individual is different in response to caffeine so use your best judgement according to how you respond to it.
If your partner snores or is disruptive on a regular basis for your sleep, consider other options. Wearing earplugs, turning on a sound machine or a fan, maybe sleeping in a different room, or even getting your partner evaluated for sleep apnea are all some things to consider. Many people have sleep apnea and don't even know. In the long run it can also be harmful for ones health if they don't get it treated due to not getting enough air while sleeping.
Turn off WiFi at night in your home. Lowering EMFs is always something to think about, and it is very easy to turn off your router at night since nobody is using it anyway. Easy fix.
Keep your room at a cooler temperature because cooler temperatures allow your body to reach a more restful state and deeper sleep.
Most of all, take the evening to wind down. Have a nighttime routine that is calming, and puts you at peace. Lowering the lights in the evening (and only using warm lighting), having hot decaffeinated tea, meditating, light stretching, a hot shower, and reading something enjoyable can all be good things to incorporate.
Starting to implement little habits to set yourself up for a good night's sleep can do amazing things for your health.
Feeling more alert, making better choices, being more motivated, and being able to stick to habits can be just a few results of getting enough good quality sleep. Also, lowering your risk of chronic disease due to sleep deprivation over time can be a wonderful benefit.
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Start small and make little changes here and there. Little steps are the best way to reach your health goals and can allow for a low stress transition for your and your body.
Sweet dreams!!!...zzzzzz