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Six Steps To Better Sleep
Do you have a regular sleep schedule that you try to follow each day? Not getting enough sleep can actually have a negative impact on your health, your productivity, and your energy.
Sleep deprivation induces significant reductions in performance and alertness. Reducing your nighttime sleep by as little as one and a half hours for just one night could result in a reduction of daytime alertness by as much as 32%. – WebMD.com
Here are six steps you can follow for a better sleep each night. They come from an article I found on Shape.com earlier this week. I’ve summarized them below and added my own 2 cents, in italics. The article includes six additional tips, so consider visiting the original article for a few more suggestions. Go ahead and comment; let me know what you think of these 6, and/or the additional 6, or feel free to share your own best tips to a better night’s sleep.
1. Unplug from technology: Content from screens such as smart phones, laptops, or televisions can be very stimulating for your mind. To increase your chances of getting a good night’s rest, try turning off all electronic devices an hour or so before going to sleep. Not only will it improve your sleep but if you use your ‘reclaimed’ time off the screens to reconnect with your family and intimate relationships, you’ll find that area of your life improving as well. Don’t let technology take over and become a wedge or divide in your home.
2. Exercise in the morning: Exercising late at night or right before bed can make it hard for some to fall asleep. Your body reacts to exercise in ways that aren’t always helpful when you’re trying to fall asleep. Alter your workout schedule for a week or two to see if it has any impact on the quality of your sleep.
3. Follow your sleep schedule on weekends: Sleeping in on Saturdays and Sundays can throw off your sleep cycle. Staying consistent throughout the week will help your body form better sleep habits, and you’ll wake up feeling more refreshed. Okay, I can hear the groans out there from those wanting to bury deep under the covers on the weekend. But what if you used that early time for ‘you’ time? The house is quiet (hopefully) and you can have your cup of tea, do your reading, meditation, yoga, journaling, or whatever else feeds and nourishes you before the day gets started with the rest of the family. When you’re strong and self-nourished, you’re better equipped to meet your day and support others. Do I smell scratch pancakes on the griddle?
4. Use lavender oils to help you relax: Studies have suggested that scents like lavender can help you relax if you’re trying to fall asleep. Consider buying a bottle of lavender-scented pillow mist and seeing if it helps you fall asleep faster. Treat yourself to lovely bedroom aroma therapy or ask your hunny to give you a gift. Valentine’s Day is right around the corner…
5. Drink less caffeine: Caffeine can stay in your system for as long as twelve hours. If you drink a lot of coffee or soda throughout the day, try cutting back. You may find that the less caffeine you consume, the easier it is to relax at night. As you may know by now, I’m not a fan of caffeine ~ so yes, cut it out. When we eat nutrient rich wholesome food, we’re getting the energy we need from our food where it’s supposed to come from and don’t need to be ‘propped up’ on caffeine crutches. I used to drink a coke every day just to get me through (and I know many moms out there are consuming a lot more than one soda a day.) Now I don’t need it, don’t crave it, feel great and sleep even better!
6. Upgrade your sheets, mattress, and pillows: Getting better sleep could be as simple as buying better quality sheets, a new mattress, or pillows that compliment your sleeping style. A more comfortable environment will help you relax at the end of a busy or stressful day. Can’t agree more! Everything on our bed is oh so soft and yummy. I especially love this time of year because there’s nothing better (okay few things better) than burrowing in cozy flannel sheets for a good night’s sleep. It’s not always about thread count so feel it first and select for softness.
I hope these tips help! To see the other six tips from the list, click here.
If you want to sleep better, have more energy (naturally), an increased sense of wellbeing, and improve your health, check out the super food juice blend we use. I won’t go a day without it because our family of 4 hasn’t been sick for the last 6 years!
in health,
~Tamara Archer
My biggest peeve above would be #6, as finding a good pillow is a constant challenge for me (I sometimes roll up a towel beneath my neck for lumbar support). And the number of pillows out there is confounding!
Beyond the pillow talk, coffee god says #5 might be a problem. Lol.
Lee
You’re right; there so many options out there, as with anything, it can be confusing finding one that works for you. I recently found a “Temperapedic” type pillow with raised upper and lower edges, each one a different height, so I can pick the end best for my neck. Either way, your head rests in the center of the pillow and everything is supported and ‘molds’ to fit. Best position is on your back. If you’re a side sleeper, try tucking anther pillow between your knees so your hips are supported.
Great article! I am a big believer in having no technology in the bedroom. No TV, not even a stereo. I use my cell phone as my alarm clock, but that is the only exception.
Two areas where I differ from your list of tips though is exercise—I get better workouts in the early evening, but several hours before bed—and caffeine, to which I am horribly addicted. However, I cut the coffe after 5… not the best but a decent compromise. I still get to sleep just fine!
Thanks for the tips. I especially like the one about lavender. I use Liquid Luxury to relax. The lavender scent is lovely and it makes your skin so soft. I think I’ll pass this tip along!
Great article, full of excellent reminders and some things that were new to me. I read the full article, and saw the page on tart cherry juice before bedtime. http://www.shape.com/lifestyle/mind-and-body/12-steps-better-sleep?page=10
This got me thinking about your healthful juice-based products, and I wondered if they have the melatonin quality mentioned in the article as well? Do you recommend taking Monavie at any specific time of day?
Thank you Tamara!!
These are great!! I had not really thought about keeping my schedule over the weekend! It worked great and has made for a much better week :O) Thank you for keeping on top of what can help busy people be more productive!! We can all use it.
One thing I have always done for myself is to keep my bed, mine. I could not imagine trying to get a good night sleep with my kids thinking they could show up at any time. That is the advice I always give to new parents. It has really made a difference in my house….can you imagine with four kids and an open door policy!!! I would be so overwhelmed!
Thanks again :O)
Great reminder. I HAVE to have 7 to 8 hours of sleep. Otherwise, I am really not good for much. I do have a pre bedtime routine and once I get it started, I find my body knows what to do.
Also, when I use to travel a lot when I worked in the corporate world, a professional traveler told me lavendar essential oil under the left nostril. I cannot remember WHY it was the left nostril – but I do it anyway and it really works.
Have you ever tried those Johnson and Johnson lavendar baby lotions? I love them. Helps me to relax and since I always put it on before bed, my sheets smell heavenly, too!
Love the tips! I can’t agree with you more about the yumminess of flannel sheets. And I like using essential oils to help me relax too. Thanks for the great reminders.
Yet another much needed reminder to get out the door and exercise in the morning! I feel so much better when I do but I get lazy, so thanks for giving me yet another healthy reason to get off my backside and EXERCISE!!
Thanks for the tips! Tip 6 really made a difference for me. I upgraded to a higher thread count sheet and I just love them. When I get into bed at night it feel so comfy and I definitely fall asleep faster.
Another tip – if you are someone who hears every little noise, like I am, put in some ear plugs when you go to bed. I find that I sleep very soundly when I have ear plugs in.