Today most of us complain about not getting enough quality sleep.
We wish to sleep better, wake up more easily, and feel more energized in the morning.
As a wife, mom and a workaholic, I cannot afford poor quality sleep and a feeling of tiredness throughout the day ― I have dreams and deadlines to achieve!
Feeling better and more energized when you wake up every morning is a lifestyle CHOICE.
Let me share with you my 13 tips on how to sleep better, and kick ass every day!
1. Regulating your sleep and developing a rhythm by going to bed and waking up at the same time each day will not only dramatically improve the quality of your sleep, but it will also sharpen your productivity and concentration during the day. Moreover, you will benefit from better digestion and a stronger immune system.
2. Avoid watching TV or using any other electronic devices in your bedroom ― or at least put them away an hour before going to bed! Scrolling through your phone before bed is the worst thing you can do as it will destroy your chances of getting a good night`s sleep. The blue light from your screen is not only bad for your vision, it is bad for your brain as it suppresses the production of melatonin, a hormone that regulates your sleep cycle and provides you with a good night’s sleep.
3. Create an aesthetic environment in your bedroom that encourages quality sleep by decorating in serene and soothing colors, and by eliminating clutter and distraction. To generate even more of a spa-like feel, avoid displaying family photos in your bedroom and minimize decor. A zen environment will calm you and promote the peace and serenity that you need before settling down for the night.
4. Strive for total darkness and quiet. Light can send wake-up messages to your brain, making it harder to fall asleep or stay asleep. Examine your bedroom for any sources of artificial light, like the glow of power buttons from electronic devices, or consider using a sleep mask and earplugs.
5. Avoid caffeine or reduce your caffeine intake during the afternoon (including soda) as caffeine may make it more difficult to get quality sleep.
6. Alcohol and a good night`s sleep do not go well together. Alcohol may help you relax and fall asleep faster, but as it relaxes your entire body, including your throat muscles, this can then cause breathing problems while you sleep. Alcohol can also cause sleep talking or sleepwalking which will interfere with your body getting proper rest. Moreover, alcohol before bed can contribute to serious memory problems.
7. Get regular exposure to daylight for at least 20 minutes daily. Sunlight triggers the release of specific chemicals and hormones like melatonin in your brain, which are vital to healthy sleep, mood, and aging.
8. Eat no later than two hours before bed. Eating a heavy meal prior to bed will lead to a bad night's sleep and will also impede the body’s overnight detoxification process.
9. Write your worries down. During your “Power Down Hour,” write down the things that are causing you anxiety and make plans for what you might do the next day to reduce these worries. This will free up your mind and allow you to transition into deep and restful sleep.
10. Take a hot salt or aromatherapy bath. Raising your body temperature before bed helps to induce sleep. A hot bath also relaxes your muscles and reduces tension, physically and psychically. By adding ½ a cup to 1 cup of Epsom salt and ½ a cup to 1 cup of baking soda to your bath, you will literally absorb the benefits of magnesium and the alkaline-balancing effects of the baking soda, both of which help with sleep.
11. Get a massage, stretch (gentle yoga), or have sex before bed. These activities will help you let go of tension, stress, anxiety, depression, the lingering sensation of a bad day, etc. Because of the incredible benefits of these activities ― like calming your mind, slowing down your breathing, relaxing your body, and releasing lots of good hormones, without a doubt, you will sleep like a baby - a baby that sleeps through the night 😉
12. Make sure you are getting enough minerals such as magnesium and calcium. They work well together and benefit the body in all kinds of ways, one of which is supporting the production of our favorite sleep chemical - melatonin! You can get these minerals through diet, perhaps with your dinner, or by taking supplements 30 minutes before bed.
13. Snuggle up with a hot water bottle to warm your middle, which will raise your core temperature and help trigger the proper chemistry for sleep.
And that completes my list of tips ― I hope you will find them beneficial!
And remember, when it comes to sleep, quality over quantity is better.
If you have some great tips of your own that help you sleep well, please consider sharing them with us!
Good night and sleep tight :)