When you are feeling tired and struggling to get to sleep, then there may be an idea here for you. We have compiled some of the best ideas that will help you identify the best solution to help you fall asleep tonight.
Steps to Follow for Quality Sleep:
- Stop consuming caffeine 10 hours before sleep (avoid or limit caffeine intake in the AM). Try hot lemon water or ginger tea for a naturally stimulating drink.
- Avoid all processed foods and overconsumption of carbs or sugar, especially before bed
- Engage in physical activity or exercise for at least 30 minutes every day
- Stay hydrated during the day and stop consuming fluids 30-60 minutes before bed
- Do not consume alcohol (even 1 drink can disturb the body’s ability to sleep)
- Avoid all screens (TV, phone, iPad, etc.) 60-90 minutes before bedtime (blue-light decreases melatonin production in the brain, inhibiting sleep)
- Make your room a cool, dark place (65 degrees or fewer). Blackout the windows and cover the alarm clocks, the slightest light can affect the quality of your sleep
- Do not allow any animals on or in your bed while sleeping
- Sleep in the nude, or with very light and breathable clothing
- Diffuse or inhale essential oils like lavender or chamomile
- Maintain a regular sleep schedule on all days of the week
- Practice meditation, or allow an app to guide you in a meditation
- Write out a “to-do” list, or any-and-all thoughts that run through your head before getting into bed, do this outside of your bedroom and leave the list on the table or counter
- Replace your lamp light in your bedroom with a red-light bulb, red light exposure before bed increases the natural production of melatonin
- Soak in a hot magnesium Epsom salt bath for 20 minutes before bed. Use candles for lighting or plug in the lamp with the red-light bulb
- Hungry before bed? Try these ideas: half of a banana or apple with 1-2 tablespoons of almond butter or sunflower seed butter or a handful of raw nuts like walnuts, ½ cup of plain grass-fed Greek yogurt or goat yogurt with flaxseed and blueberries or half of a banana, 1-2 hard-boiled eggs.
What to Do if You Still Can’t Sleep:
- Try progressive relaxation technique (curl and tighten toes for 7 seconds, then relax, moving all the way up the body)
- Breathe deeply and slowly count backwards from 100 (for faster sleep, count down by 3’s)
- If laying there restlessly, turn on your red-light lamp and read a book, or get up and do something
- Try consuming Sleepy Time or Extra Sleepy Time tea 30-60 minutes before bed
- Supplement with phosphatidylserine to balance cortisol levels for a peaceful night’s sleep
- Supplement with valerian root, easy insomnia, anxiety, and nervous restlessness (and lowers BP)
- Supplement with passion flower, used as a mild sedative for restful, deep sleep with its calming effect
- Supplement with a low dose of melatonin to support your body’s natural circadian rhythm
