Getting a good night's sleep isn't always easy. Recently I've been having some difficulty winding down at the end of the day and getting some decent shut-eye. After doing a little research and good old fashion trial and error, I've found these 7 steps that lead to a better night's sleep.
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1. Journal Before Bed
If you're the type of person that has a hard time shutting off their mind before hitting the hay - this one's for you! Often time I'll lay awake trying to remember a task I had to do the next day, or replaying an important conversation I had inside my head. Having a journal on your bedside table is a great way to process the day you just had and prepare for tomorrow - without it keeping you up all night. Make a habit of writing down all the thoughts going through your mind before ending your day.
2. Stick to a Sleep Schedule
Going to bed and waking up at the same time every day, really makes a difference to our natural body clocks. I know a lot of people (myself included) have a normal sleep schedule during the week and then as soon as the weekend hits we're up late and in bed until noon. This may feel good on Saturday morning, but come Sunday night our bodies sleep-awake clock is all messed up. I used to have a hard time falling asleep every Sunday night, which started me off on a really groggy start Monday morning - that's not how I want to start off my work week! Now I try and go to bed the same time every day and it's really helped. Of course, there will be those nights when I stay up a bit later than usual, but I try and stick to one night a week for this, so my body doesn't get too confused.
3. Create a Bedtime Routine
Speaking of consistency, doing the same few tasks before bed every day also helps tell your body that it should prepare for rest. Every night, an hour or so before bed, get into a comfy pair of pj's, make your lunch for the next day, put your overnight oats in the fridge, wash your face and brush your teeth. If you do this every night before crawling into bed your body will learn that this is winding down time. The favorite part of my bedtime routine is my cup of tea. Lately, I've been drinking Sleepytime tea from Celestial Seasonings. I used to drink plain chamomile tea before bed, but that wasn't doing the trick. Now that I switched to Sleepytime, I find myself dozing off twenty minutes after I take my last sip.
4. Add Some Exercise to Your Life
Exercising regularly will help you sleep better and feel less tired during the day. Studies show that regular exercise can reduce symptoms of insomnia and sleep apnea, and you'll spend more time in a deeper state of sleep. Make sure you're not doing vigorous exercise too close to bedtime, though, or you could have a difficult time falling asleep instead. Try doing some gentle yoga or stretches before bed instead. I have a Pinterest Board with some yoga poses you can even do in bed - now that's the kind of yoga I like!
5. Disconnect
This step is the most difficult one for me. I've made a habit of bringing my iPad and Android phone in bed with me every night. This is a huge no-no for a good night's sleep. The blue light that's emitted by our phone, laptop, and tablet is very disruptive to our eyes before bed. It's almost like we're staring into the sun while trying to go to bed, it's just not going to work. Try to avoid using your electronics 2 hours before bed if you can. A great way to avoid using your phone before bed is by making it harder to access while you're in bed. Have a charging station somewhere else in your room, out of reach. That way, when you're all comfy in your bed you won't be as tempted to get out from under the covers to check your inbox one last time.
6. Make Your Bedroom a Haven
Your bedroom should be a place that you look forward to sleeping in, so make it your own little sleep sanctuary. Make a habit or tidying up your bedroom, and making your bed every morning. Install some room darkening roller shades and some luxe curtains to keep your room nice and dark when it's time for some shut eye. Change your comforter or duvet with the weather - use a heavier one in the winter one and a lighter one (or none at all) in the summer. Keeping cool is essential for having a comfortable rest. Light some candles (lavender scent is great for the bedroom) and hang some nice artwork. Indulge in the beauty that is your bedroom - your sleep will thank you for it!
7. Play Some White Noise
I've mentioned in my latest obsessions post that I highly recommend the Relax Melodies app for Android and IOS. Listening to a calming sound, or white noise helps lull you to sleep and helps you sleep longer without interruption. If you often get woken up in the middle of the night by the neighbour's barking dog, or the car alarm down the street, try to listen to some white noise. You might be surprised how effective it is.
Do you use any of these tips to get a good night's sleep?
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