15 Jul How to Get a Good Night’s Sleep
In today’s “hustle” culture, it’s easy for you to experience chronic stress. This stress impacts the quality of your sleep, your overall enjoyment in life, and your health. If you have trouble falling asleep at night, establishing a relaxing evening routine can help. Sleep is so important for your overall health and wellness. Studies have shown that sleep loss can impact your immune system, your cognitive abilities, and your healthy food choices. Set yourself up for success by creating a relaxing night time routine to signal to your body that it’s time to wind down and get ready for a restful sleep. Follow these tips to establish your evening routine to set yourself with a good night’s sleep:
- Be consistent: Set a time to start your night time routine be consistent with it. Perhaps set a timer on your phone, and when that time comes, put away your work. Perhaps allot an extra 5 minutes to create a schedule for the next day. Although you might think working until late and finishing everything is the better option, you’ll increase your productivity levels if you get enough sleep and find time to relax as well. After a sound sleep, you’ll wake up feeling refreshed and ready to tackle the day. Winding down in the evening helps prevent burn-out and increases productivity, creativity, and motivation.
- Do what you enjoy. Your evening routine should contain activities that you enjoy and that help you relax. Try to put away all your screens at least an hour before bed, to avoid blue light emitted from screens which can impact your sleep. Some relaxing activities include reading your favorite book, meditating, journaling, doing some light exercise or stretching (nothing too strenuous), or a self-care routine. The best exercises to do in the evening are going on walks, yoga, or a stretching— nothing that leaves you feeling exhausted.
- Stop eating 3 hours before bedtime. Ideally, you want to stop eating at least 3 hours before bedtime, so your body can actually rest and repair while you sleep. Avoid caffeinated beverages after 3pm and if you have trouble sleeping, avoid them after 12 noon.
- Add self-care. Don’t think self-care has to be overly time consuming or indulgent. Something as simple as enjoying a cup of herbal tea, like chamomile, valerian, lemon balm or lavender, can help calm your nervous system as you start your evening routine. Use scents like essential oils such as lavender, geranium and chamomile to help you wind down. Diffuse the oils, take a bath with Epsom salts and lavender or spray some of the oils on your pillow to help calm your mind.
- Give thanks. Another great way to care for yourself is to create a gratitude list – where you identify and write down three things you are grateful for each night before bed. To take that even further, check out this previous post about “What’s in your B.A.G.”
Send me an email and let me know which action from the blog you will start to create a calm, relaxing space so you can unwind from your day and get a good night’s sleep.
Upcoming Reset: Mark your calendar for the next Effortless 3-Day Reset program which begins August 16th, where we provide delicious vegan soups and supportive coaching for you to jumpstart your healthy eating habits. If you want to avoid getting turned away, you can sign-up now to secure your spot!