Sleep is the foundation of our health. Yet, for many of us, it is the first thing to go when we get busy. It can be so easy to shave off an hour or two of shut-eye in order to finish up that big work project or to watch just one more episode of your favorite Netflix show.
Lack of sleep can affect our lives in numerous ways. It can lower energy and motivation levels, as well as cause memory problems and mood swings. Physically, it can cause poor skin, a low sex drive, and an increased risk for diabetes and heart disease.
Creating a solid, workable sleep routine can feel overwhelming, with all the everyday distractions and demands on our attention. Here are our top tips for getting a solid eight hours every night.
Create A Realistic Schedule:
One of the biggest struggles people run into when it comes to getting enough sleep, is not creating a schedule. Many people wait until they feel exhausted until going to bed. The problem with that is our body can be tricked into feeling awake by all sorts of external stimulation. Things like blue light, well-lit rooms, and other environmental factors can mess with our body’s natural circadian rhythms.
To combat this, it is important to create and stick to a schedule. Start by figuring out exactly when you need to wake up the next morning. Then, count backward to determine when you need to go to bed the night before to get a solid eight hours. Commit to going to bed at that time. It might be helpful to set an alarm to remind you, so you don’t get distracted by TV or scrolling on your phone.
Set the Mood:
As previously mentioned, your body looks for a lot of external cues to tell itself that it is time to sleep. When we keep our homes well-lit it can be hard for our bodies to know it is time to rest.
Set the tone by dimming lights, and creating a peaceful ambiance. Things like Himalayan salt lamps, candles, and twinkle lights can help to create a relaxing environment that is conducive to rest.
Use the powers of aromatherapy to help you get ready to rest. Lavender helps promote calming and relaxation. Look for lavender-scented candles, essential oils, and lotions to set the mood.
Go Offline:
Many of us have fallen into the trap of scrolling on our phones to lull us to sleep at night. Unfortunately, it can have negative consequences on our sleep schedules.
Electronic devices such as cell phones, computers, and televisions emit blue light, a type of light that disrupts melatonin production. Melatonin is a hormone produced by the brain in response to darkness that helps the body fall asleep.
If you have trouble closing your eyes, try turning off your electronic devices at a set time every night. Better yet, give yourself a helping hand by keeping them out of your bedroom altogether.
Time Out Your Meals
While we’ve all had the experience of eating a big meal and feeling drowsy, did you know that your eating habits could be affecting your overall sleep patterns?
When we eat a meal, our body releases insulin, the hormone responsible for converting food into energy. Because of this, eating too late at night can spike your energy levels, making it hard to fall asleep. It can also contribute to other problems, such as nighttime heartburn, that can keep you awake.
To avoid this problem, time out your meals, so that you are not eating for three hours before your bedtime.
Add in a Daily Workout
If you are struggling to fall asleep at night, you might want to prioritize incorporating daily movement into your routine. Even something as simple as a walk can help your body use up extra energy that might be keeping you awake at night.
An easy way to use movement to increase sleep is to add a nightly yoga practice to your routine. A simple search on YouTube will yield hundreds of bedtime yoga practices, ranging from five minutes to an hour long. If you’re new to yoga, we recommend you look into Yin yoga, a slow paced practice that focuses on deep stretching and breath connection.
Creating a sleep schedule that works for you is not an exact science. With time and attention, you’ll be well on your way to having the best sleep of your life. Do you have any tips that have changed the way you approach sleep? Share in the comments below!
