Getting a Good Night's Sleep

Similar to maintaining a balanced diet and engaging in physical activity, sleep plays a crucial role in our overall well-being and health. The way you feel while you are awake depends in part on what happens while you are sleeping. During sleep, your body is working to support healthy brain function and maintain your physical health. The recommended amount of sleep each day varies depending on age, with adults typically needing an average of 7-9 hours per day.

Naturally, achieving a good night's sleep is not always as simple as getting into bed and closing your eyes. Various factors such as life stressors, family responsibilities, work schedules, or changes in time zones can make it challenging to achieve restful sleep.

If you’re struggling to sleep, consider these tips:
1. Wind down for bedtime with a short meditation or breathing exercise.
2. Being physically active during the day can help you fall asleep more easily at night.
3. Try the 10-3-2-1-0 Sleep Rule: 10 hours before bed: No more caffeine. 3 hours before bed: No more food or alcohol. 2 hours before bed: No more work. 1 hour before bed: No more screen time (shut off all phones, TVs and computers). 0: The number of times you hit snooze in the morning.
4. Make your bedroom your sanctuary. Clear the clutter and invest in comfortable bedding so you want to spend time in your bedroom.
5. Limit your screen use before bed. Turn TVs off and put phones away at least 1 hour earlier.
6. Journal about your day — any challenges, wins, or whatever you need to get out of your mind before the day ends.
7. Aim to go to sleep at the same time each night. The routine will help reset your sleep clock, and your body will come to expect rest at the same time.
8. Take a soothing hot bath or shower to help relax.
9. Weighted blankets encourage the release of serotonin and melatonin. I love my (heated!) weighted blanket during the Winter months to get cozy before bed.
10. Use an essential oil either topically or misted onto your pillow before sleep. Lavender is a great scent to help induce relaxation.
11. The vagus nerve is the main part of your parasympathetic nervous system; if you’re feeling overstimulated, calm your vagus nerve with nighttime stretches.
12. Invest in a sound machine or download a white noise app to help induce sleep.
13. Plan your following day out ahead of time, so you can be prepared and as relaxed as possible by the time you wind down.
14. Charge your phone away from your bed, so you’re not tempted to check it throughout the night. For more information on how blue light impacts sleep, read this article from Harvard Health.
15. Visualizations can help you fall asleep quickly; like meditation and mindfulness, using guided imagery can settle your racing mind.

What is part of your bedtime routine that helps you have a good night's sleep?
~Kate