10 Tips for a better night’s sleep
I myself have always struggled to get a good night’s sleep. There are many things I’ve found to help but if I don’t do 3 or more things to prepare myself for sleep (i.e. if my routine is thrown out the window perhaps), then I’ll be awake all night. From as long as I remember this has been going on, I even recall long trips with the family as a small child where my siblings would be sound asleep because we were to leave super early. I’d stay awake and at the time thought I was pretty cool because I outlasted them. HAHA if only I knew!
The following tips are ideas I have used and tend to be my go to’s for getting a decent night’s sleep (I am well aware children can prevent this from happening too, so perhaps try a few with them as well).
I hope this helps you have a more restful night’s sleep.
1) Turn your phone on flight mode if its in the room with you
2) No screen time 60 minutes prior to bed.
3) Use an essential oil (diluted) such as; lavender, chamomile, vetiver or cedarwood.
4) Read a book for 20 minutes.
5) Ensure a cool environment. Our bodies tend to sleep better in a cooler climate.
6) Write a to do list for the next day so you’re not thinking about it when you lie down
7) Try taking a good dose of magnesium an hour before bed
8) Have a consistent wake up time, bed time and bed time routine- I find it’s a long night struggle if I’m not in bed by 8:30pm but this will depend and vary according to your regular wake up time. Ensure you are sleepy when you go to bed- There’s a difference between feeling tired and feeling sleepy!
9) Try journaling each evening. This allows you to actually think- I find in today’s world we never switch off. Whether it is because we are looking at our phones, working, or taking care of our kid’s needs, we truly aren’t getting just general thinking time until our head’s hit our pillows… and then begins the thoughts where your brain just won’t quiet.
10) Meditate- there are plenty of meditation apps now days if you cannot do it on your own. Insight timer has a large range of meditations and ones especially for sleep. The best part is, is that whether you have 5 minutes, 10 minutes- longer or shorter, there are meditations top choose from according to the time you have available to do it.
There are other tips and tricks which I have not mentioned as I wanted to keep it short and achievable. If you have tried all of the above and nothing seems to be working well or sticking, there may be other issues going on such as; unstable blood glucose levels, adrenal fatigue, hormonal imbalances, gut health concerns and many others..
If that is the case, I’d be more than happy to work with you and get to the root cause of your sleep troubles!