Suggestions to help you decompress and naturally get your body ready for bedtime
Getting a good night's sleep is something hard to find some nights. Sometimes it is just a bad day but other times poor sleep becomes less of a once in a while thing and more of a habit. I say habit because it is usually daily habits we have that contribute to our poor sleep whether we realize it or not. Little things we do or do not do throughout our day can greatly affect how our sleep will be. So before reaching for medications or other outside substances to get to bed try these tips first!
1- Create a Schedule
Your body desires a schedule even if your heart does not want it. It wants to go to bed and wake up around the same time every day, even weekends. Avoid trying to “catch up” on sleep on the weekends, instead try to go to bed and wake up within the same 2 hour window every night. Doing so will help your body naturally create melatonin at the proper times to ensure you feel ready for bed when your body is ready. Of course some of us do not have the luxury of having an exact schedule but even creating a schedule that each day may be different but consistent, for example, up at 7am Monday, Wednesday, Friday and up at 11am Tuesday, Thursday, Saturday, Sunday will help your body be better prepared than just going to bed and waking up whenever.
2- Avoid Technology an Hour before Bed
Screen time has to be limited. We use screens to work, screens to communicate, screens to unwind, screens are literally part of every aspect of our lives. Not only does this cause eye strain but the bright light shining into our eyes is also an issue. Our bodies respond to light and darkness and keeping bright light in our eyes up till the moment we fall asleep makes our body take longer to acknowledge the darkness and start to get sleepy. Furthermore, screens are often a source of stress and excitement. You don't want to get your emotions worked up before bed and then have to wait for the adrenaline to wear off before you can get to sleep.
3- Create a Ritual
One of the best ways I have found to help myself get to bed is to create a ritual so my body knows we are getting ready for sleep. For me this includes a shower and general hygiene as well as a glass of water. Though it may sound silly, years of doing this has given my body a Pavlovian response and even if I feel too energetic for bed, after this ritual I am relaxed and ready for sleep. I also avoid using the bedroom for anything but sleep. Don't get in the habit of doing work from bed or answering emails and phone calls. Create a sacred space in your bedroom for only bedroom activities. You can include any number of activities in your ritual, from reading to a glass of herbal tea or gentle stretches. Just avoid reading on screens and don't do any stretches that significantly raise your heart beat or you may find your ritual is not as effective.
4- Invest in your Bed
When was the last time you changed your mattress? Your pillows? Sheets? If you wake up stiff or in pain, there is a chance it is time to switch out your mattress and pillows. Mattresses need to be changed every 7 to 10 years and pillows every 1 to 2 years! Also take time to assess your sheets and mattress pad. Do you wake up cold or hot throughout the night despite setting the thermostat to your ideal temperature? Your problem could lie in the material your sheets, pillow and mattress are made of. Experiment with cooling technology mattress pads and non synthetic fabric sheets to help better regulate your temperature throughout the night.
5- Exercise Daily
Daily exercise helps give your body the metabolism boost and wear out some energy from the day. Rapid cardio is the best way, even just 15-20 minutes, but any type of exercise is perfect for setting the rhythms of your body. Avoid exercising 2 hours before bed though or your adrenaline may still be coursing through your body making it more difficult to unwind and get ready for bed.
6- Avoid Eating or Alcohol Before Bed
Heavy meals can cause indigestion and make going to sleep physically uncomfortable. Alcohol, though a depressant and may make you sleepy, does not allow your body to get the proper rest it requires. This makes you wake up less refreshed and more apt to overindulge in caffeine or take a nap in the day, which brings up to number seven.
7- Avoid Napping
Though it may be tempting to take a nap in the day, if you find yourself having problems going to sleep at night try not to nap in the day. Napping habits can cause your body to start creating melatonin at the same time every afternoon while leaving you without it in the evening. Let that tiredness help you fall asleep when you are supposed to.
8- Limit Caffeine in the Afternoon
Try to keep your daily caffeine intake to around or under 400 milligrams of caffeine or about 4 cups of drip coffee. Also, limit caffeine intake after 4pm so your body has enough time to metabolize the coffee before bedtime. Caffeine hits you 30 minutes after ingestion and again 4 and 8 hours later. Though the second and third winds may not give you a noticeable energy boost, it can prevent you from relaxing completely.
With these eight tips you should see an improvement in your sleep habits. You can also check out our article on breathing exercises for sleep to help you relax. But if even after following these pointers you still find yourself struggling for a good night's sleep it might be time to check in with your doctor. You may be suffering from sleep apnea or any number of health ailments that can be affecting your sleep habits. Good luck and sleep tight!
What is your favorite fix for a good night's sleep? Reach out to us at info@bullionite.com with any questions or comments.