One of the most important aspects of our health is getting enough (good) sleep! Not getting enough sleep can lead to anxiety, depression, lower immune system, heart disease, and more.
With our constant go-go-go lifestyles, it can be hard to turn your mind off and get a peaceful night’s sleep.
***I am a Holistic Health Coach however, this blog is for informational purposes ONLY. For more information, please see my blog disclaimer.
There are some things you can do and lifestyle changes you can make to give yourself a better chance of sleeping well at night! I’ve put together this list of 10 tips to help you get a good night’s sleep, so if you struggle with sleep at night, keep reading!
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1. Don’t drink anything at least 2 hours before bed.
Don’t you hate it when you’re feeling all peaceful, about to fall asleep, then you have to pee?? It’s the worst! I know for me, sometimes I’m so tired, have to pee, but don’t want to get out of bed so I just lay there not sleeping until I eventually get up to use the bathroom. If you don’t drink anything before bed, you shouldn’t have this problem. Also, if you do feel like you have to use the bathroom, instead of just lying there hoping you’ll fall asleep, just get up and go! You’ll sleep so much better! Also if you’re the kind of person who wakes up in the middle of the night to use the bathroom, this tip is for you!
2. Have a consistent sleep schedule.
Going to bed at the same time every night and waking up at the same time every morning will help your body get into a good sleep rhythm. Once your body is used to this rhythm, you’ll sleep more soundly and get better quality sleep!
3. Turn off electronics before bed (or wear blue light glasses at a minimum.)
The blue light from electronics keeps our brain awake. Even if you fall asleep easily to electronics, you won’t get as quality of sleep as you would if you read a book before bed. Even better, don’t allow electronics in the bedroom! Your bedroom should be your sanctuary where you go for peace and calm. If it’s feasible, keep your electronic devices (TV, computer, iPad, phone, etc.) outside your bedroom. (This is one of my favorite books to read before bed.)
4. Meditate before bed to relax and clear your mind.
There’s nothing worse than trying to fall asleep while your mind is racing. Sitting with your feet flat on the floor or lying flat on your back in bed, focus on your breath. Focus of breathing in for 4 seconds, out for 4 seconds. Focus on belly breathing vs. sternum/shoulder breathing. Focus on your belly expanding when you breathe. Do this for 5 minutes to start every night and work your way up to as long as you would like. This helps you clear you mind, focus your thoughts, and prevent your mind from racing when you’re trying to fall asleep. (Headspace is a great app for guided meditation.)
5. Understand your relationship with caffeine and alcohol.
So many people use caffeine to wake up and get going in the morning, and alcohol to wind down and relax at night. It gets to the point where your body is dependent on these 2 substances to function. Try weaning yourself off of this habit, and use some of the tips in this post to wind down at night, sleep well, and you won’t be reliant on caffeine in the morning to get going since you’ll be sleeping better!
6. Don’t go to bed on a full stomach.
When you go to bed on a full stomach, not only can it make it harder to get comfortable, but once you fall asleep, your body is using its energy to digest your food instead of repairing cells to keep you feeling optimal. This can make you feel more tired overall. Also, due to the possible discomfort of sleeping on a full stomach, you may not sleep as soundly. Avoid eating a large meal before bed and you should be fine!
7. Be mindful of your bedroom temperature and how your body reacts to different temperatures.
Sleep experts recommend to keep your bedroom temp between 60 and 67 degrees Fahrenheit. Since we are all bio individuals and everyone’s body has different needs, this may not work for you. I know for me, I’m always cold, so if my bedroom temp is below 67 or 68, I can’t sleep because my feet get too cold and it makes me uncomfortable. Play around and find what works for you to get the best night’s sleep possible. (I love big, cozy blankets to stay warm in the winter.)
8. Make sure your bedroom is a peaceful atmosphere with good, positive energy.
Basically, get rid of the clutter. Clutter does not create a peaceful environment and it can be stressful to try and get a good night’s sleep in a room full of clutter. Spend one day, organize, get rid of things you don’t need, and make your room a safe haven where you can relax.
9. To go along with a peaceful vibe, Feng Shui it up!
The energy flow in the bedroom should be relaxing. Your bedroom should not breed negative energy if you want to sleep well. To start, don’t block natural light sources, use soothing and relaxing colors throughout the room like muted greens, greys, light blues, nothing too bright. Also, evenly distribute your furniture so one wall isn’t too furniture heavy. If your furniture set up feels wrong, rearrange until it feels good for you!
10. Make Lists.
For me, the one thing that keeps me up most at night is needing to do something in the morning, but getting scared I’m going to forget what I was supposed to do. Keep a notepad by your bed and write it down. That way, when you can’t get these tasks off your mind at night, just grab your notepad, write it down, and fall asleep!
Remember, everyone’s body is different, everyone’s body has different needs, and these tips may not work for you! If you have trouble sleeping, it won’t hurt to give them a try! My biggest advice though is to stop listening to “experts” and listen to your body. It knows what it needs. Experiment, try different solutions and see what works for you!
What are your best tips for getting a good night’s sleep? Let me know below!