i thought i would share with you guys some tips on how to step up your sleep game. i’ve seen how quality sleep can drastically change how your day unfolds. when we sleep, our bodies are going into deep healing and regeneration to prepare us for the next day. being well rested improves concentration, productivity and has shown to benefit the immune system and mental health. when you’re not sleeping well, you probably notice everything is much more difficult. hopefully, this will help if you are going through some sleep struggles.
change how you think about sleep – i’ve been on both sides and the side where i’ve experienced not sleeping well was not great. our sleep is heavily impacted by stress and thinking. i acknowledged it and said, okay, i’m not sleeping well and this is rough. i didn’t ruminate because i didn’t want to get stuck thinking about sleep in a negative way. instead, i started using these tips to take better care of my sleep ritual.
legs up against the wall – doing this before bed will boost circulation, bringing fresh blood flow and oxygen to the brain. it’s a restorative yoga posture that calms your mind, reduces anxiety, supports digestion and lymph flow. try this for 10-15 minutes for the max benefits.
decent bedding and pillows – you want to love your bed and feel blissed out getting into it. my boyfriend and i are always taking about how our bed is too comfortable, it feels like we’re sinking into a cloud! for me, white, crisp sheets are the way to go because the color is calming. try to make your bed like a hotel. if you go to a hotel and you love the mattress or pillows, look at the tag and take a picture. this way you can buy it.
make your bed in the morning – this takes me about 5 minutes and it’s the best 5 minutes ever spent. it’s such a nice feeling getting into a made bed. you want to create a clean and zen space.
no coffee after 1, the latest 3 – if you need a little boost, try a matcha latte. chicory or a different substitute.
the bright lights have to go. bright lights throw off your circadian rhythm, which is responsible for figuring out if it’s day or night time. we need that darkness cue to signal melatonin production, which is our natural sleepy hormone. you could get dimmers or nightlights. nightlights are especially helpful for the bathroom. when i go to the bathroom at night, i would rather bump into things than turn on the lights, which will wake me up haha
no tv in the bedroom or laptops in bed – in many ways, the bedroom is the most important space in the house. creating an environment that encourages sleep is vital. you want it to be intimate and tranquil for easy and restful sleep.
read a little bit – read a paragraph or page from a book. there’s a reason why reading a book in bed is part of children’s bedtime routines. this is a good cognitive exercise to help your mind and body relax as you dose off to sleep.
no phone screen at least 1 hour before bed – ugh, this is the hardest habit to break! i know for the longest time i struggled with this. it seems like a good way to unwind but the light is stimulating your brain and keeping you awake. this is a vulnerable time because the phone could inform how we fall asleep. something else is if you’re scrolling through social media, you could see something that makes you emotionally charged and then you’re taking that not so good energy to bed with you.
magnesium – this is a mineral that helps our body and nervous system relax. i take an oral supplement of magnesium but there are magnesium sprays that you can use. your body absorbs the magnesium because the body is the biggest organ. when you’re relaxed, you sleep deeper throughout the night.
have a eucalyptus shower or a bath with Epsom salts – this is basically having the whole day wash off of you. you can use a eucalyptus body wash or anything that is soothing and rejuvenating. there is also a clearing eucalyptus aromatherapy mist. you can spray this in your shower or bath for the most spa like vibes. Epsom salts also have magnesium!
meditation – meditation activates your parasympathetic nervous system, which talks to the vagus nerve that it’s a good time to start decompressing and de-stressing. meditation lowers your heart rate and makes you feel more at ease.
go to bed at the same time everyday – between 9:30/10:30, i’m usually in bed sleeping. when you go to bed at the same time, your brain is trained to release melatonin and knows that it’s time to get into sleep mode.
listen to an audiobook/podcast – this can be a last resort. you can listen to something that is comforting and puts you in a sleepy state.
try no alcohol – do a little experiment with drinking and without drinking alcohol at night and compare the difference in your sleep.
water/tea1 hour before bed – if you don’t to wake up in the middle of the night to go to the bathroom, it’s probably a good idea to not drink water an hour before bed.