I had a few people tell me that they aren’t getting enough sleep or they don’t wake up feeling rested and refreshed! Remember the average person needs 7-9 hours of sleep. Even short changing yourself by 30 minutes could have negative results in your sleep.
So lets get into some basic tips that you can start to implement to try and get a better nights sleep! Remember it takes 21 days to create a habit!
First, turn off the TV, computers, and yes, even cell phones at least 1 hour before bed. The blue light stimulates our mind and tricks us into thinking it’s daytime so it takes us longer to get to sleep, and make a routine of going to bed and getting up at the same time every day, yes weekends too. Our body will learn our healthy wake sleep time and in no time this will just become easy, yes easy!
If you are sensitive to caffeine stop drinking it after noon. Remember even chocolate has caffeine! Sorry guys! Just be aware of what you are in taking and try to reduce the amount at the very least!
Exercise, let me be clear, I am not telling you not to exercise!!! I am telling you no moderate to heavy exercise 3 to 4 hours before bed. For me the exercise revs me up. I prefer the morning myself! I have found that
since I have increase my daily activity I sleep better during the night! However, if you missed your morning workout and want to do something but it’s close to bed, try yoga! It’s great strengthening and stretching, you may even find it’s relaxing!!!!
No heavy meals or foods before bed. All of that can lead to acid reflux and cause poor sleep quality. If you are hungry try a light snack, 2 or 3 crackers and a small amount of cheese, ½ cup cottage cheese or a hard-boiled egg.
Don’t forget what Mom always told us! A glass of warm milk although I prefer a cup of Chamomile tea!
I tend to drink a ton of water throughout the day. I find it helps me to stop drinking about an hour or 2 before bed so I’m not waking up in the middle of the night.
These are just a few tips but I would pick 2 or 3 and start making a routine for yourself. It's all about small changes!! I have a reminder on my phone that I need to wind down for bed in an hour, I do get distracted so this keeps me in check. The alarm tells me to turn off the TV, walk the dogs, pick out my clothes for tomorrow and settle in for the night. I have a grateful journal on my night stand and right before my head hits the pillow I write all the things that happened to me that day that I am grateful for. There is nothing better than to go to bed being grateful!