How To Sleep Better – 6 Tips You Must Know

How To Sleep Better – 6 Tips You Must Know

How to sleep better is something I’ve been struggling with quite a bit recently.

Getting enough sleep with a newborn is easier said than done and challenging, to say the least!

Why is sleep important?

  • Quality sleep doesn’t only improve our moods but it also protects against weight gain, depression, heart disease and diabetes.
  • It also allows our bodies to physically & mentally heal & recharge from the stresses of life

What happens when you deprive your body of sleep?

  • Your hormones get messed up, for example, cortisol (a stress hormone) & ghrelin (the feed-me hormone) rise. This affects your ability to lose or maintain a healthy weight.
  • We lose focus, clarity & reaction time
  • We become more vulnerable to infections and illness because our immune system is affected as well.
Aww sleep ... How I love thee, let me count the ways.Click To Tweet

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Since sleep has been on my mind and I’m trying my best to get the sleep I need I thought I’d share with you what I’m doing to sleep better.

Tips to sleep better at night

  1. Eat healthy fats, rich in omega 3 fatty acids like salmon & sardines. Getting plenty of these fats each day is associated with longer, deeper sleep because they are linked to healthy levels of melatonin (the sleep hormone). Here is a great salmon recipe.

2. Try not to exercise too close to bedtime, no closer than 2 hours. Exercising ramps up your metabolism and increases your body temperature making it more difficult to fall asleep.

3. If you’re hungry before bed try snacking on a handful of nuts or trail mix, like this one. Nuts provide protein & fat, which are more slowly digested and higher in magnesium, calming the nervous system. As opposed to eating foods high in carbs which flood your muscles with glucose.

4. Find a routine. Just like kids, it’s easier for us to unwind at night with a routine. Do something calming like reading a book, taking a bath (try this Oatmeal Cookie Bath) or drink something calming (this sleep tea is my favorite) no caffeine or alcohol.

You don’t want to include electronics in your routine and if possible try turning down your lights an hour before bedtime. The darkness will help your body produce melatonin.

5. Along those same lines try to keep a regular sleep schedule. Meaning go to bed and wake up at roughly the same time each day.

6. Use calming essential oils. You can add them to your bath water, put a drop or two behind your ears or on the soles of your feet. You can also make a spray and mist your room or sheets. Depending on the oil you can also add a few drops to a drink.

 

What are some of your tips to get a better nights sleep?

 

If you found these tips to sleep better make sure you pin it below and share with your friends and family either through Facebook, Twitter or by sending them the URL to this page. Thanks!

 

  • Sleep is definitely one of my ongoing life issues, Summer! I think I have tried everything to find a consistent rhythm. One thing I do know that is so important is to turn off all technology as much as two hours before you plan to go to sleep. As so much of my time is spent online, this really has made a noticeable difference in my ability to fall asleep. I see how regardless of our age or stage in life, sleep is becoming one of the most talked about issues when it comes to overall health and wellbeing. Thanks for sharing your tips!

    • admin says:

      I couldn’t agree more about turning off electronics! My daughter tried to say but I use the blue shade on my kindle, it is supposed to fix that. She doesn’t realize it isn’t just the blue light that keeps us up but working on technology amps our brains up too and they have a hard time shutting off. Thanks for bringing that up. I probably should have made that a tip on its own. I don’t think of it as much since it is such a habit of mine already. Thanks, Beverly!

  • I don’t have any tips I’m afraid, but I do appreciate the importance of getting enough sleep. When I’m working on deadline I have a terrible time sleeping no matter what I do, then when the project is over I’ll crash for a whole day to play catch up. Not healthy, I know. I’ll try a few of your tips next time. Thanks!

    • admin says:

      😀 That can be hard! Hopefully they will help, good luck!

  • I am sleeping better since I am tracking my sleep with a jawbone- i am interested to try the oatmeal bath. I sleep- just wake too early xx

    • admin says:

      I have never heard of a jawbone. I just looked it up and I’m intrigued, thanks for sharing.

  • I do wake up extra early sometimes, and have been using lavender essential oil on the bottom of my feet. The most interesting thing I’ve been using is BrainTime meditations for sleep… http://www.braintime.com/training/. It’s wild but it works for me! Add in a short reading of something introspective and I’m going back to sleep much quicker!

    • admin says:

      I’m glad, any way we can get the sleep we need is great. Thanks for sharing!

  • Tricia says:

    I love an Epson salt bath with lavender especially IF I had a rough day. I want to pay attention to my sleep patterns even more. I think this week I will try to shut everything off at a certain time to sleep. I find though watching something funny actually relaxes me to fall asleep. Thank you for your tips

    • admin says:

      😀 I hope that works for you. I can see why something funny can help relax you and help you fall asleep. Laughter definitely relieves stress. If that works for you I’d say keep doing it.

  • […] We put our bodies through a great deal each day and it needs that down time to heal and rejuvenate. Read here to get some great tips on how to get a better nights […]

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