How to Get Better Sleep

So in my last post, I discussed the importance of sleep. Now you might be thinking: "Great, I get it, sleep is crucial but how do I get even better sleep than what I'm getting now?" After reading some findings from the researchers and all those other really smart people, I'll try to share what I've learned.

A word about insomnia:
Insomnia or having difficulty either initiating sleep or staying asleep is a really, really common sleep disorder. It can be caused by lots of factors, but 75% of insomnia involves a major stressor. One thing that I've learned that can help relieve big stressors in my life, is by keeping a "worry journal" by my bed. When a worry comes into my mind, I write it down and that way, I can acknowledge my concern(s), but also let it go.

Get a bedtime routine:
Remember how when you were a little kid, you had a parent tuck you in. Maybe you would first take a warm bath, then brush your teeth, put on your cute little pajamas and then read a bedtime story every night? Those types of routines are SO important not just for little ones, but also for grown ups. When you stick by a nightly ritual, it signals your brain to wind down and get ready for a good night's rest. Reduce screen time at least one hour before your bedtime. This means no TVs, no computers, no phones, no tablets/iPads, etc. The light that comes from these devices can trick your mind into thinking it's still daytime. When it's dim, your mind starts to relax. Try not to keep your office in your bedroom. Your bedroom and bed especially, should be a sanctuary, not a continued work space. As much as it's important to try to go to bed around the same time every night, it is even more important to wake up at the same time every morning. This helps your body retain a routine and reduce sleepiness.

Some ideas for bedtime routines:
-About an hour before bedtime, sipping on a warm/hot drink can help. Try to avoid eating as it can cause indigestion and stick to drinks that do no have caffeine or sugar. Water, herbal teas, and milk are great ideas.
-Sometimes reading a book or journaling can help your mind unwind and relax.
-Stretching is a wonderful way to release tension in tight muscles. (Nothing too intense, the point is to relax, not get your body all excited)
-Make a list of everything you're thankful for. This can help with stress management because when you're busy being content and grateful, there's no time for extra worries.

Also, if you're lying in bed for more than 25-30 minutes and cannot fall asleep, get out of bed, and do something like reading or journaling. (NO screen time). Your bed should only be used for sleeping so lingering in bed (as comfy as it is) is not helpful. You should get your brain used to sleeping in your bed that way, it's easier to slip into bed and then fall asleep quickly.

Hope these tips help and sweet dreams!