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How to Get a Better Night of Sleep
One of the most frustrating things is waking up in the middle of the night and not being able to fall back asleep. Your mind goes a million miles an hour and you feel the stress start creeping up. Sleep deprivation not only affects you, but it also affects your day/week, and the person you sleep with.
If you continually struggle with getting a good night’s sleep it can impact your health in serious ways. It can cause high blood pressure, obesity, heart disease, and diabetes. On the other hand, sleeping well improves your mood, brain function, and helps maintain a healthy weight.
So how do you go from a lack of sleep to a better night of sleep? Below are some tips and tricks on how to get a better night of sleep.
Create a Sleep Schedule
Creating a sleep schedule trains your body and mind to fall asleep and wake up at a certain time. You hear it everywhere that you should get 7 to 8 hours of sleep a night. Calculate what time you have to get up to determine the time you should go to bed. Stick to a strict schedule and after a few weeks, your body will adjust.
I understand that this can be difficult for people in certain professions and with kids. Do your best with what you got and create a schedule that works best for you and your family.
Morning routines are just as important as night routines! You can find my morning routine HERE.
Unplug from Technology
Turn off your TV, laptop, and phone about 30 minutes to an hour before bedtime. This will calm your brain and help you wind down. Some people buy actual alarm clocks and keep their phones in another room so they aren’t tempted to scroll on social media.
I know reading a book vs. my phone helps me fall asleep faster.
Stretching before bed helps reduce muscle tension. A couple of stretches that help is a forward bend. Sit with your legs out straight and bend forward to touch your toes. Keep your head down and hold for at least 30 seconds. If you do this stretch consistently you will be able to hold it for longer and actually touch your toes. Another stretch is child pose.
If you want a full stretch routine, look up “Yoga for bedtime” or “wind-down yoga” on Youtube.
Check Your Caffeine
Try not to drink caffeine in the evening. I cannot have it after 3 PM or else I’ll lay awake all night. However, my husband can drink a soda at dinner and be fine for bed. It really just depends on the person. But I would suggest limiting it before bed.
Natural remedies like melatonin can help you fall asleep and stay asleep. THIS is my favorite melatonin that I have tried. It dissolves in your mouth and tastes like strawberries.
* If you’ve never tried melatonin before, I suggest starting with 1mg or 3mg. Wait to see how it affects you before you take 5mg or 10mg. Some people say that feel groggy the day after taking melatonin. However, I have never experienced this.
Lavender Essential oil helps you sleep as well. Put some on your pillow, your neck, the bottom of your feet, your temples, or in a diffuser. It will help you relax and fall into a deep sleep. Plus, your room will smell amazing
Drinks that Help Sleep
Drink hot tea before bed. Hot drinks are known to calm nerves and promote relaxation. Find the right kind of hot tea with ingredients that are healthy for you and promote sleep.
Chamomile tea is known for being the “sleepy tea” but what about other types of tea? What kind of ingredients should you look for? Look for lavender, lemon balm, and valerian root tea. Mint tea also helps with relaxing. Plus it helps calm an upset stomach.
Read or Write
Reading a good book or writing in a journal is a great way to calm your brain and relax after a long day. Turn off the phone, pick up some paper, and get to daydreaming.
I like to practice gratitude journaling. I normally do it in the morning, but occasionally do it before bed. It helps you look back on your day, and find the small joys that happened. It helps you end a stressful day on a good note.
Create a Wind-down Routine
Try to wind down at least an hour before bedtime. Take a bath, listen to music, write, stretch, read, do whatever you want as long as it’s relaxing, and puts your mind at ease.
I hope you find these tips for a better night of sleep useful! I know first-hand sleep deprivation takes a toll on your mind, body, and soul. Try these out and let me know if they help!
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