Tips for Better Sleep Tonight

Oftentimes when we’re on the path to better health and healing, we focus heavily on diet and exercise but forget about one of the most foundational areas of all, sleep. Our sleep quality not only affects how we function and our behavior the next day, but it also affects our immune system, food choices, and risk for Alzheimer’s, mood disorders, heart disease, and even cancer.

A good night’s rest does wonders for overall health and daily mindset. But when was the last time you woke up feeling refreshed, awake, and ready to take on the day? Or, fell asleep easily without worry or effort? If you’re having trouble, you’re not alone. Almost one third of people struggle to get quality sleep! So without further adieu, here’s 10 tips for better Z’s.

Ten Tips for Better Sleep

1. Prioritize your sleep (and health) - This one’s first on the list for a reason! It’ll always be easy to add more to your to-do list, so it’s up to you to put your sleep first. Take stock of what habits and nightly routines are hindering your sleep and make room for the following habits. You got this!

2. Cut off caffeine by late afternoon - Getting better sleep starts with the steps you take during the day. If you’re sensitive to caffeine, stopping by early morning is even better.

3. Avoid large meals before bedtime - Digestion takes 6-8 hours. To give your body enough time to start digesting your meal, it’s recommended to stop eating 1-2 hours before bedtime, and even longer for bigger meals.

4. Get active (at the right time) - Exercising or just moving your body during the day can help you spend energy that would otherwise keep you up at night. Just be sure not to do any strenuous activities too close to bedtime, or it may make you more alert.

5. Hold off on alcohol before bedtime - Studies have shown that drinking alcohol before bedtime increases wakefulness during the second half of your sleep. So while alcohol may make you sleepy at first, it’ll worsen your sleep quality down the line.

6. Create a personal sleep routine - Whether it’s meditation, stretching, journaling, or self-care, creating a bedtime habit signals to your brain and body that it’s time to start winding down.

7. Keep a consistent sleep schedule - This may not always be possible, anything you can do helps. Try to go to bed and wake up at around the same time every day, even on the weekends.

8. Make your bedroom a sleep sanctuary - Your bedroom should be a space that signals to your mind and body that it’s time to rest. Try to avoid doing work or watching TV in bed, and keep out unwanted light with blackout curtains.

9. Declutter your room - A study presented at the June 2015 SLEEP conference suggested that people who sleep in cluttered rooms are more likely to have a sleep disorder. If you’re prone to a messier room, try tidying up and seeing how it affects

10. Remove devices from your room - This is the hard one! As tempting as it may be, looking at your phone before bed is a surefire way to keep your mind alert and worsen your sleep. Put your phone away 30 minutes before bed and get started on that relaxing sleep routine.

For more info on how poor sleep can negatively impact your health AND even more ways to improve your sleep naturally, check out my other article here https://www.sarahbeherns.com/post/you-don-t-snooze-you-lose