I am always trying to figure out how I can get a better night’s sleep! Who else counts sleep as one of their top 5 favorite things to do? As much as I absolutely love sleeping, I don’t sleep a whole lot; I know, I know we’re all supposed to get somewhere between 7-9 hours of sleep a night to keep us healthy, but for me I’m sometimes lucky if I can get 4 or 5.
I think I have a mild form of insomnia, there are weeks where I will go days without getting more than 4 hours of sleep, no matter how hard I try to fall asleep, sleep just doesn’t come. It can be frustrating. Really frustrating. Other than having someone drive me somewhere in the car (because I’m basically an infant and fall asleep pretty much the minute I get into the passenger seat), Here are some of the tips and tricks I have developed to get a better night’s sleep, even on my most restless nights.
1. Disconnect // It’s so important to disconnect from technology 1-2 hours before bed and start to relax and unwind from the day. It will not only help your brain shut down but it also just helps your body and your eyes get ready for sleep. That means no TV, emails, texting or Instagram. I have started to leave my technology in the living room when I go to sleep and that has helped a lot! It’s amazing what turning off the TV at night and reading instead has done for my sleeping habits.
3. No coffee, soda or sugary drinks // I’m working really hard on cutting these out of my diet all together but on days when water just isn’t cutting it and I need a little something extra I will reach for a soda or juice, but I will never drink one of them after 3-4 in the afternoon!
4. Get some exercise in during the day // When I’m in full fledged marathon training (which I really need to get working on) I have the absolute best sleep, I get into bed and its like my body is thanking me and it completely relaxes and i’m able to sleep! I know that we are all super busy and sometimes an hour at the gym just isn’t in the cards and I totally get that! If that’s the case, try going for a walk after dinner or download the 7 minute workout app and do one or two workouts at home.
5. Stretch // Just like getting in a workout, if you can do some yoga stretching before bed, your body will thank you and you will feel so much more relaxed and ready for bed!
6. Have a cup of tea // I can’t live without tea, especially Sleepytime Tea! It does wonders for me when I’m trying to unwind and relax. Next time you’re feeling restless try grabbing a cup of warm tea and just relaxing while you drink it, I’m willing to bet it will help you get a better night’s sleep.
7. Set a regular sleep schedule // I’m looking forward to being in one place for a little while (how long have I been saying that?) for this very reason. Getting into a sleep routine helps your body know when it’s time to go to sleep and when it’s time to wake up. It not only helps me get a better night’s sleep but also helps me fight off grogginess during the day!
8. Don’t work in bed // This one is hard for me and I’m always working on it, leaving my electronics in the living room at night definitely helps but it’s important to only use a bed for sleeping, that way when you get into bed we are able to relax easier. If beds are associated with work it becomes harder to disconnect when you crawl into bed!
9. Get some sun // Spend a little time out in the sun to get your body some natural Vitamin D and a little less time staring at a backlit computer screen during the day! Even if it’s a 10 minute break during the workday, it will work wonders! I understand that not everyone can be out in the sun so if you’re one of those people grab some Vitamin D and Melatonin vitamins and see how it helps!
10. Use a fan // I am a little crazy when it comes to fans, I absolutely have to have on in my room in order to sleep. I love how cool it keeps my room and the noise is the perfect background white noise to help me fall asleep! It’s a definite necessity for me!
11. Keep your room cold // I love a cold room, there’s something so nice about being able to crawl into bed and cozy up in a big blanket. The colder my room the better I sleep, I’ve even been known to keep my windows open during the winter! The colder the better.
12. Use a sleep app // I am a huge fan of Sleep Cycle and my FitBit alarm clock! I absolutely hate alarm clocks because I find them to be so harsh, with the Sleep Cycle app you can set a time you want to wake up and the alarm will go off within a half hour of that time when you’re out of a REM cycle. You can also see when you were restless or awake and track which nights you get a better night’s sleep. It has helped me so much with my sleeping habits!
I hope this helps some of my fellow insomniacs, sleep is a major priority of mine this month, not only because I love it so much but also because it is such an important part of my overall wellness!
