Have you ever thought about the ways a sleepless night negatively impacts you? You know the feeling - you're moodier, your brain is foggy, you can't think straight, your thoughts veer on the negative side, you crave sweets and feel too lazy to do anything (like cook for yourself). There are so many ways losing sleep can spoil your day. Good quality sleep is where good health begins - it's the precursor to physical, mental, and emotional health So, below are some of my best tips for getting a consistent good night's sleep and waking up on the right side of the bed.
Tip #1. Keep a consistent sleep schedule by going to sleep and waking up around the same time every day (including weekends). Of course, if you are healing or recovering from something, you may need extra sleep.
Tip #2. Make sure your space is clean and comfortable.
Tip #3. Maintain a cool, consistent room temperature that allows you to sleep well.
Tip #4. Reduce alcohol consumption, especially if it affects your sleep (it most likely does).
Tip #5. Avoid caffeine late in the day. Know your limits and what impacts your sleep (my cut-off is usually 12pm). If you need an afternoon pick me up, try squeezing fresh lemon juice into some room temperature water. You can also try some caffeine-free tea. Use Code SHGUIDE for a discount on any pique tea order.
Tip #6. Get some movement and sunshine (produces natural melatonin and serotonin) during the day.
Tip #7. Don't eat too close to bedtime. Allow 3-4 hours (ideally 4) for your last meal to digest.
Tip #8. Take a magnesium supplement. It will help relax your body and mind.
Tip #9. Try a nighttime tea such as valerian root. I love this one by traditional medicinals. Manuka Honey is also known to produce natural melatonin, so you could try a small spoonful close to bedtime.
Tip #10. Create a wind-down ritual for yourself. Light a non-toxic candle, put on some soothing music, wash your face, or take a shower to close out the day. Think of what you are grateful for from that day and what went well. Stay off your phone and turn off the tv before you go to sleep. Try reading and doing a meditation to relax your mind.
Also remember, you are programming your subconscious mind before you fall asleep, so reading something inspiring, meditating, practicing gratitude, and thinking of what went well during your day will serve you best. Don't go to bed angry or thinking of what's going wrong. Get a good night's rest, and wake up in a good mood :)
Photo Credit: Karlie Kloss
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