Do you get a great night's sleep every night?
Do you wake up feeling rested?
These days with our schedules being so different or unique compared to our normal schedule I bet a lot of us are not sleeping as well as we are used to or it's different.
These days with our schedules being so different or unique compared to our normal schedule I bet a lot of us are not sleeping as well as we are used to or it's different.
Maybe you're like me and you're used to being more active throughout the day or being around more people throughout the day and now that you're home more of the time with different or fewer responsibilities and activities it's harder to get a good night's sleep.
I have 9 helpful tips on getting better sleep.
1. Set a bedtime and a schedule. Having a regular schedule and sticking to it is the best to get your body into a rhythm figure out what that is for you and what works the best for you and your family, but regularly going to bed at the same time and getting up at the same time will benefit you. Most adults need 7-9 hours a night.
I have 9 helpful tips on getting better sleep.
1. Set a bedtime and a schedule. Having a regular schedule and sticking to it is the best to get your body into a rhythm figure out what that is for you and what works the best for you and your family, but regularly going to bed at the same time and getting up at the same time will benefit you. Most adults need 7-9 hours a night.
2. Set the mood. Dimming the lights and quieting the noise and quieting your mind before bed can help you relax and get into the rhythm better. I personally like a small pink Himalayan salt lamp in the evening just to provide a soft warm glow. Essential oils can help provide a calming atmosphere as well. some of my favorites are lavender, cedarwood and vetiver.
3. Journaling or meditation. Journaling will help get thoughts out of your head and onto paper, so your mind isn't constantly spinning over the thoughts of the day when you're trying to fall asleep. Meditation or prayer can I help calm and focus your mind for the evening.
4. Darkness. Keeping your room dark is actually better for your circadian rhythm and better for brain hormones like Melatonin to develop which aids in your sleep. Even a small amount of light in the room can actually disrupt the quality of your sleep. Is there light coming in a window from a streetlight or the moon? Grab some light blocking curtains or shades. you can open them during the day from light but close them at night when you want to sleep.
5. Quiet. Now this one might depend on the person. Some of us need it to be completely quiet while we sleep, and others need a constant repetitious sound like a fan. If you don’t know, play around and see which works better for you, but ideally nothing too loud or jarring that will keep waking you up.
6. Temperature. Cooler temperatures will help your body relax and fall asleep. The body's temperature needs to drop in order to fall asleep and if your room is too warm or your blankets are too warm, it will keep your body from dropping in temperature and keep you from falling asleep. I prefer a cooler room to sleep, because I like the weight of blankets. So, in the wintertime, I will set my heat at 63 F so that I can put more blankets on top of my bed. Figure out what works the best for you. Turning down the thermostat at night can really improve your sleep.
7. Refrain from sugar or caffeine late in the day. Stimulants can stick around in the brain and keep you alert way past when you want to be asleep.
8. Exercise more. During the day that is. Go for a walk, ride a bike or do a workout video in your living room; something to get your body moving and your heart rate up. We’re meant to be active and this will aid in sleep later in the night.
9. Do some relaxing stretches before bed. Helping your mind and body unwind and get ready to relax can be beneficial for your quality of sleep. Stress can affect sleep, so releasing stress from the body with some light stretches will improve your overall sleep at night.
I hope you found this list helpful. Which ones do you already do? Did you learn a new tip you are going to try? Comment below and share with us.
If you liked this post you might be interested in my guide “5 Steps to healthier living”. Click here to download it now.
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