10 Habits to Help You Sleep Better

0 comments / Posted on by Ashley Thompson

I think we can all agree that there is nothing like waking up fully rested, after a good night’s sleep. You feel refreshed, rested and more motivated to take on the day. But ... how often does this happen?

Sleep is an often discussed topic among moms, especially lack of sleep.

If you were to compare two people, one who slept for only a few hours at night vs. someone who just slept 8 hours, who would be more productive the next day? Any guesses?

Well, unless you are some sort of superhuman or drink gallons of coffee each morning, then I think we all know who would win.

You know that you need to get more sleep and better quality sleep, but how can you accomplish this?  Here are 10 ways to help you get an AMAZING night of sleep!

1. Set a Bedtime

Bedtimes aren’t just for kids.  If you set a bedtime and stick to it, you are more likely to get more sleep.  The recommended hours of sleep per night for an adult is 7-9, but everyone’s sleep needs are different.  Determine how much sleep leads to you feeling your best (through trial and error) and then use this to calculate what time you should go to bed every night in order to achieve this.  Still struggling? Set a bedtime alarm on your phone as a reminder that you need to stop what you are doing and hit the sack.

2. Put Down the Device

Devices are one of the biggest culprits of our late night insomnia, especially for those of us who do our Pinterest browsing before bed.  When we are exposed to blue light in the dark, it strains our eyes and doesn’t allow our brain to start shutting off. Televisions, cellphones, tablets and any electronic device with a screen should be put away at least an hour before bed. Try choosing a different approach to relaxation before bed, such as reading a book, meditating, light stretching, or a nightly reflection to wind down.

3. Create a sleeping environment

Watch out for hidden sleep interrupters- digital clocks, lights on a television, and late night-email ding.  You may not think these things are a big deal, but when it’s 11:30 P.M. and your phone buzzes on the bedside table are you really going to be able to ignore it and just wait until tomorrow morning? I know I don’t have that kind of self-restraint. I need to know NOW! So, make it a habit to turn your phone’s ringer off and set it upside down before laying down for bed.

4. Yoga

Practicing a bedtime yoga routine can be extremely relaxing for both the mind and the body. The more you practice and stay on track, the more likely you are to get a good night’s sleep and feel rested.  Try this routine or, check out one of the amazing YouTube videos that feature a bedtime yoga routine.

  • Child’s Pose (Baladana)
  • Hero’s Pose (Virasana)
  • Figure 4 Against Wall (modified Sucirandhrasana)
  • Legs Up the Wall (Viparita Karani)
  • Reclining Goddess Pose (Supta Baddha Konasana)

5. Invest in Essential Oils

It’s proven that using essential oils before bed can help soothe, relax and calm. Lavender scent is actually proven to be an antidote to insomnia. Trying adding a few Lavender essential oil drops to a diffuser and run it in the bedroom before laying down to go to sleep. The diffuser can also double as a white noise machine … win-win!

6. Try Herbal Teas

Drinking a caffeine-free herbal tea is another great way to relax before bedtime.  There are lots of them available. Try several until you find one that is perfect for you.  Here are some of our favorites!

  • Alvita Organic PassionFlower Tea
  • Organic India Tulsa Wellness Sleep Tea
  • Lifestyles Awareness Serene Slumber Tea

7. Try adjusting the Temperature

Optimal room temperature for sleep can be different from person to person. According to sleep experts, when choosing the temperature it is better to steer toward cooler temps.  Experts recommend sleeping in a room that is around 65 degrees. Try it out and see how you feel in the morning.

8. Natural Sleep Aids

Sleep aids can be very effective for those days where stress, anxiety and all of the day's troubles trying to get in the way or your sleep. FOr sleep supplements and sleep aids, the more natural ingredients the better. Overusing a sleep sedative/ medication can lead to dependency and/or addiction which could ultimately lead to even more sleeping problems.

Here are a few natural sleep aids that may help you to sleep soundly and wake up feeling amazing.

Foods:

  • Turkey
  • Almonds
  • Kiwi
  • Tart Cherry Juice
  • Fatty Fish (Salmon, tuna, trout, and mackerel)
  • Walnuts
  • White Rice
  • Bananas
  • Oatmeal
  • Cottage Cheese
  • Passionflower tea
  • Chamomile Tea

Vitamins & Minerals:

  • Vitamin D
  • Melatonin
  • Iron
  • Calcium
  • Magnesium
  • Vitamin E
  • B Vitamins
  • Valerian
  • Chamomile
  • Theanine

Essential Oils:

  • Lavender
  • Valerian
  • Clary Sage
  • Chamomile
  • Sweet Marjoram
  • Bergamot

9. Get Out. Do More

Studies have shown that regular exercise can gradually improve your sleeping habits.

Exercise is linked to increased time spent in a deep sleep, the most physically restorative sleep phase. This sleep stage helps boost immune systems, supports cardiac health, and control stress and anxiety levels. In addition to improving the quality of sleep you get, exercise can also increase the amount of sleep you get nightly. Generally, being physically active requires your body to exert energy, and this leads you to feel more tired and ready to rest.

10. Write it Out

Writing in a journal is a fantastic way to wind down after a long or stress-filled day. Try writing about an hour or so right before bed, to sit down and unwind. If something is really bothering you or weighing on your mind, writing it down can help you express those feelings on paper. It can also be extremely important to write down positive things that happened as well. Keeping this positive frame of mind is important to sit back and focus on the great things that happened during the day.

If you are having trouble staying asleep, try keeping track of your sleep habits with a “sleep journal”. This may help identify feelings, roadblocks, and potentially identify the underlying issue.   

Check out our Nightly Reflection download

 

So, there you have it. It is no secret that sleep is good for you (and the people around you)!   So try out these tips and let us know what works for you! Have another way to get a good nights sleep? Please share your tips and tricks with us in the comments below!

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