Not Sleeping Well?
One of the most common complaints I hear is many are not sleeping well. There are so many tips to help with this. Some may be reminders, and I believe a few of these suggestions will be new to you.
So often, we in a vicious cycle of exhaustion. We overcompensate with multiple cups of coffee that rejuvenate us for a while, only to send us crashing into our next fix of caffeine.
1. The Caffeine Cut Off
I would NEVER tell you to cut your coffee completely. (It’s my last vice left in life:) research recommends that you not have a cup past 2 pm. The average cup of coffee takes approximately six hours to go into your system. If you are still gulping it down after 2, you can bet it will affect your sleep. You may fall asleep but getting good quality sleep is unlikely.
2. Orange is the New Blue
Most people already know that screen time should be switched off 1-2 hours before going to sleep. Did you know that wearing blue-light-blocking glasses in the evening can significantly improve the quality of your sleep? After lots of research on this, one of the most inspiring articles I found was from Dr. Mercola.
So that you know, that I am not making this stuff up, Harvard Health Publishing-Blue light has a dark side
and about the kiddos, SleepFoundation.org-How Blue Light Affects Kids & Sleep
Many times we think they are sound asleep, but kids are getting more disrupted sleep than ever.
3. Set out morning Essentials
A glass of water next to your bed to drink upon rising.
Exercise clothes if need be.
The clothes you are wearing tomorrow.
Know what you are eating for breakfast.
Take a glance at your appointments tomorrow.
4. Create a Cold Dark Cave
The ideal sleeping temperature varies for us, but it seems to be that anywhere between 67 and 70 degrees seem to be the sweet spot. Now, for all, you married couples out there. You have to work with your spouse because I am guessing that you have different ideas on this. If one likes it warmer, simply put more blankets on that side of the bed. Work together! You will both benefit from a good night’s sleep!
Next, your room should be DARK! I’m talking blackout shades or curtains here people! That includes the little light glaring at you from your TV. (Which should ideally not be in your room at all, but let’s get serious here.) If you creatively put your electronic devices on easy access power switches, simply turn them off at night.
The EMFs are not suitable for your sleep either. (Electromagnetic Fields- that is a story for another day.) The simplest way to explain it is the electricity wires you up;)
5. White noise
The electricity that I make an exception for in my room is my “Sound Machine.” No ocean waves for me. I love my white noise. We live on a busy road, and that little sound machine blocks it all. It’s a beautiful thing! So much so that I travel with mine. Some hotel chains are starting to put them into their hotels. I highly recommend the DOHM machine. I have had mine forever.
Every bedroom in the house should have one. Don’t think just because your kids go to sleep on time, that they are having a quality sleep. If your child or teen can barely function in the morning, it is possible they have not slept well either.
6. DRINK WATER
I realize it’s my go-to for everything. If you have been throwing back lattes all day, you are probably chronically dehydrated. Yes. Of course, this affects sleep, along with just about everything else.
7. Quit Binging Junk Late at Night
This probably doesn’t need an explanation. I am guilty of destroying a bag of chips late at night. You are what you eat, and it will affect your sleep. Not to mention anything sugary is going to keep you up. If you are starving before bed, consider snacking on small amounts of protein. Think Walnuts, String cheese, Greek yogurt, cucumbers, and hummus. Our go-to is popcorn with olive oil, sea salt, and Bragg’s Brewers Yeast.
A new one to me that I am going to try is RICE…? Studies have shown that rice can improve your sleep by up 46% by helping increase Melatonin production. 46% of people! Sounds easy enough.
Sleep is so much more important than most of us realize. If you are not having GOOD, in-depth, quality sleep, maybe consider trying some of these ideas to help improve your sleep. And of course, I wish you a very Good Night!