Ways to get Better Sleep

 

Many of us suffer from lack of good quality sleep.  There are a few things that will aid in better sleep.  The first thing is the commitment to giving yourself a minimum of 21 days to create new habits.

With the busy lifestyles we often lead, fast food has become a go-to option for many of us.  By doing some meal planning and prep in advance you can have healthier choices by dining at home.  You can start by making a menu of seven days worth of meals and snacks, shop, and prep for the week.  When it comes time to cook, the guess work is out of the equation.  You will appreciate your efforts,  and your body will to.

Having a set bed time and working towards meeting that schedule will be rewarding.  Many of us can "get by" on a few hours of sleep, but in the long run it causes problems in the department of anxiety, hunger hormones, short tempers, agitation, weight gain to name a few.  Try achieving the goal of eight hours of sleep per night.  It may be the best challenge you have participated in your lifetime.  Remind your loved ones of your bed time , and ask them to avoid calling or texting you one hour before your bed time.  This will allow you to get into you nightly routine with ease.

Start by shutting down electronics 1-2 hours before bedtime.  That will allow the brain to decompress from electronic stimulation.

Prepare your bedroom with a comfortable temperature, preferably cooler.  

You may also use aromatic products such as essential oils.  Lavender and Cedar oil are great to try.  Get help deciding how essential oils can aid in quality sleep

Make your bed with comfortable bedding.  It does make a difference!  Cotton is a common choice for keeping things cool and dry as you slumber.  Soft blankets are helpful also.  Whatever feels good on your skin will aid in better sleep.

Adding plants to your sleep space can provide much needed oxygen and clean the air you are breathing.

Lighting is a factor to contend with.  Low lighting like blues, soft greens, etcetera are helpful at lowering stimulation.  Avoid checking cell phones or looking at digital clocks if you awake during the night.  These lights can have a no-sleep effect on some people.

Get plenty of exercise throughout your day.  This will aid in a healthy balanced lifestyle.  Do what works for you.  It may be as simple as a brisk walk during the day.  Try and raise your heart rate above 100  for a minimum of 30 minutes daily.

By avoiding caffeine 6 hours or more before bed time can prove to very beneficial for those that are stimulated by caffeinated products.  Drinking plenty of water throughout the day will help remove toxins from your body that can hamper sleeping.  However, you may want to cut the tap off 2-3 hours before bed time to avoid waking up to relieve your bladder. 

Lastly, begin your nightly routine a minimum of 1 hour before your scheduled bed time.  Some things to consider adding to your routine are guided meditations, sleep stories, soothing sounds, like rain and reading light topics.