5 Tips For Better Sleep and Refreshed Mornings
Do YOU Feel Rested?
Are you tired of tossing and turning at night, struggling to get a good night’s sleep? If so, you’re not alone. For years, I experienced the same issue, but the good news is that I have a few tips for better sleep to share with you today.
These tips have helped me and I know they can help you as well!
Why Am I SO Tired?
I struggled for several years with feeling tired constantly. Of course, a lot of that had to do with the fact that I was raising 4 young boys which can be super draining.
Then we had our 5th, a little girl. She was about 3 years old when I really began to wonder if there was something not right. I was no longer waking up in the middle of the night or having to do every little thing for my children anymore.
Despite what I felt to be my best efforts to maintain a healthy lifestyle, I remained exhausted. Even when I would sit down for a short while, my eyes would become heavy and I felt drained. This was happening almost every day and I knew a change was needed.
I decided to make an appointment to go to the doctor. I went in for a much needed check up and found that my overall health was fine.
There was nothing wrong with me that I myself could not control.
I recognized that I had to make some changes to improve the way I felt. This was the difficult part – I could no longer make excuses or think that there was a problem beyond my control. It was time to take action and implement the necessary changes.
Better Sleep for YOU!
While each person’s experience is different, I have some tips that may be worth trying based on my own experience. These tips have helped me get better sleep and wake up feeling refreshed. Give them a try!
5 Simple Tips to Improve Your Quality of Sleep
Tip #1
Establish a Bedtime Routine
Developing a consistent bedtime routine is a great way to foster healthy habits. This can improve your ability to prepare your mind and body for good rest.
Here are some things to consider when creating your routine:
- Choose a consistent bedtime and stick to it.
- Establish a relaxing bedtime routine to help prepare yourself for a good night of rest.
- Take a shower
- Clean your face
- Read a book
- Write in a journal
- Anything that will help you prepare for rest
- Turn out the lights (NO DEVICES)!
Establish a plan you can commit to.
While I don’t always adhere to it perfectly, I’ve discovered the benefits of having a bedtime routine. By engaging in a ritual that helps me unwind, I find that I feel much better when I finally hit the hay at night. Getting into bed feels comfortable, and I’m able to fall asleep quickly thanks to my pre-sleep routine.
Tip #2
Eating Habits
EAT RIGHT and STOP EATING at least 2 hours before bed.
When I say “eat right” I want to make sure that I am clear that I do not have the answer to what that means exactly for each person. I believe there is more than one answer to that saying, but I will say a few things concerning our eating habits.
I feel confident in saying that we are safe overall as we follow a diet including real food. Prioritize avoiding excessive amounts of sugar and eliminating highly processed foods as much as possible if they are a part of your current diet.
The idea behind not eating a few hours before bedtime is to allow your body time to digest your food before sleep. By doing so, there is less chance that you will need to wake during the night to use the restroom or have feelings of discomfort. It’s just a good practice. If you really need a little something, make a light snack.
Believe me when I say this is one of the most difficult habits that I have had to work on. However, it truly makes a significant difference.
Tip #3
Turn Off Electronics
Although it may not be easy, it’s best to refrain from using electronic devices leading up to your bedtime.
This is because the blue light emitted by electronic devices can interfere with our body’s natural production of melatonin, a hormone that helps regulate sleep. By exposing ourselves to this artificial light before bed, we can disrupt our circadian rhythm, making it harder to fall asleep and stay asleep throughout the night.
A few ideas to get off our electronics before bed include:
- Make time during the day to get things done on the screens.
- Choose other activities to do before bed like reading, taking a bath, writing, etc.
- Listen to calming music.
Now, if you have read everything above and still don’t feel like you can get to bed without a screen, at the very least, invest in some Bluelight blockers to help your eyes.
In all seriousness though, if you make an effort to reduce screen time before going to bed, you’ll likely see an improvement in the quality of your sleep.
Tip #4
Exercise
Our bodies are not designed to be sedentary. Movement is essential to our wellbeing. Engaging in regular exercise not only promotes good health, but also results in better quality sleep.
Regular exercise has numerous benefits for our physical and mental health. In addition to promoting better sleep, exercise can also help to boost our mood, reduce stress levels, and improve our overall energy and vitality.
Incorporating regular movement into our daily routine doesn’t have to be complicated. Some simple activities you could try include:
- getting outside for a walk or bike ride in the fresh air
- turning on an exercise video you enjoy
- heading to the gym if you have a membership
- going to the pool for a swim
- Just DOING SOMETHING!
All of these things and more can be highly effective forms of exercise. The key is to find activities that you enjoy and can sustain over time. So why not make a commitment to move your body regularly and enjoy the numerous benefits that come with it?
It does not have to be complicated or take a lot of time.
Tip #5
Discover the Benefits of Meditation
To be honest, I used to think that meditation was a bit silly and didn’t really understand its purpose. After trying it out at different points in my life, I’ve come to realize that it has numerous benefits.
Not only can it be calming, but it can also bring about a sense of inner peace. If you haven’t tried meditation before, I highly recommend looking up some videos or finding meditation podcasts online. There are some truly amazing guided meditations available that I have personally enjoyed, particularly before bed.
Meditation is a practice that has been around for centuries. It has been found to have numerous benefits for both the mind and body.
By taking a few moments to quiet the mind and focus on the present moment, individuals can experience a greater sense of calm and relaxation.
In fact, studies have shown that regular meditation can help reduce stress and anxiety, lower blood pressure, and even improve sleep quality.
If you’re new to meditation, it can be helpful to start with just a few minutes each day and gradually work your way up to longer sessions.
And don’t worry if your mind wanders during meditation – it’s a natural part of the process. Simply acknowledge your thoughts and gently bring your focus back to your breath or a specific point of focus.
Overall, incorporating meditation into your daily routine can have a positive impact on your overall well-being. So why not give it a try and see how it can benefit you?
Time For Better Sleep
The idea of getting a good night’s sleep is not new to any of us. We are all aware of the benefits. However, there are stages in life when achieving this can be challenging. For instance, parents with young children can attest to this fact. Additionally, other responsibilities can cause added pressure, leading to less sleep.
Although these situations are not intended to be long-term, it’s important to take control of what we can in life by prioritizing sleep and cultivating healthy sleep habits. By doing so, we’ll wake up feeling refreshed, energized and ready to tackle whatever comes our way!
So, if you are feeling a little extra tired lately, maybe it’s time to implement some better habits for good sleep. Try out any of my tips above or something else that you think would help and take care of yourself. Remember, especially as a parent, you need to care for yourself so you can care for others!
Do you have any other tips that help you to get a good night of sleep? Post your suggestions on our Facebook or Instagram or comment below!
Follow along on our Facebook or Instagram posts this month as we are focusing on overall health and wellness. You can also check out our Refining Our Focus Challenge for July.
Sleep Well!
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