Welcome! Today we're going to chat about the topic that is just as critical to your wellness as nutrition, and that's sleep. If you've ever struggled with sleeplessness, you know how incredibly frustrating it can be; you try for hours to fall asleep, you toss, and you stare at the ceiling. When you wake up the next morning, you feel like a zombie rather than someone who is energized and refreshed and ready to gear the day. I've certainly had challenges with sleep and insomnia at different stages in my life, and I know many of you have as well. I will give you few tips and new habits; you can learn to sleep better naturally, fall asleep fast, and most importantly you can stay asleep.
Make a habit of routine bedtime: Quality sleep is central to a healthy and happy life, so let's dive in. The body craves routine and performs its best when you can stick to a steady sleep schedule. This means not only going to bed at the same time every night but also waking up at the same time every morning as it creates a natural rhythm for the body.
Optimum Bedtime: There's also an optimal time to go to bed, and that's between 9:00 and 10:30 p.m. This is when your body's natural production of melatonin increases, making you sleepy. If you miss this window, cortisol then kicks in, giving you a second wind and keeping you awake, and you've probably experienced this when you're out with friends late at night. So prevent that cortisol spike by going to bed before 10:30, and then when you wake up the next morning, the first thing you should do is open your curtains and let the Sun in to reset this natural rhythm of your body.
Make your bedroom as clutter-free as possible. This means cleaning off your nightstands in your dresser and leaving only what's necessary because visual clutter can easily translate into mental clutter, then work to create your bedroom oasis and a few things that I find essential to my bedroom oasis include blackout curtains which are a complete necessity if you live in a city for blocking light and muffling noise. Organic bedding that's breathable soft, an essential oil diffuser can promote you to deep sleep with just a few drops of lavender. Your body temperature naturally lowers as it prepares for sleep, and you can help speed this process along by making sure that your room is nice and cool if you sleep better.
Examine the mattress: You may need to evaluate if your mattress needs to be replaced. Most mattresses last eight to ten years on average, but if yours is sagging in the middle, if it's too soft, if it's too firm, if it's causing you back pain or if it's just plain uncomfortable, you may need to replace it sooner. Now the comfort level of a mattress is subjective, and each person has different preferences based on sleeping position and body weight. We sleep for one-third of our lives, and yet most don't consider what they're actually sleeping on top of, and that can be a mattress that's full of synthetic materials, polyurethane foam, flame-retardant chemicals, harmful glues and adhesives, and other nasty toxic substances and over time these can all negatively impact our health and wellness.
Get some physical exercise: A daily exercise routine will not only keep you in physical shape, but it will also keep you in mental shape, and that's because regular exercise is known to reduce stress levels and anxiety, and those are, of course, the two biggest culprits of poor sleep. Aerobic activity and weight training can fatigue the body during the day in a good way and promote a deeper, more restful night's sleep as the body repairs tissue relaxing. Yoga and Stretching are also beneficial and calm the nervous system, reduces blood pressure, lower cortisol, and increase your mood. The time of day that you exercise isn't as important as simply doing it daily, but you do want to avoid exercise right before you go to bed because exercise causes an increase in endorphins and body temperature, and that can take a couple of hours to settle back down.
Herbal tea: It helps to relax the mind and help de-stress from the day. Herbs such as chamomile, lemon, and green tea can all ease tension, calm the body, and aid in sleep. You can drink tea from any of these individual herbs, but herb blends are also effective because the herbs can all work in conjunction with each other.
Impact of Technology: Unplug from technology at least two hours before bedtime to allow your brain and body to relax even better. Make your bedroom a complete technology-free zone by ditching the TV and charging your phone and other devices in another room.
Proper diet: Keep your blood sugar balanced throughout the day by avoiding processed food and instead eat a healthy mix of fats, carbs, protein, and fiber.
A warm bath before bed reduces any tension, muscle tightness, and stress. The warm water will help to relax the body and mind, and a few drops of essential oil like lavender or chamomile will take that relaxation to the next level. Lavender is the most used essential oil in the world, and simply smelling it while you're in the bath can have a calming effect on the nervous system and reduce anxiety, stress, and depression.
If you implement these tips and habits, you can learn how to sleep better, fall asleep faster, stay asleep and wake up feeling relaxed energized, and rejuvenated. Just keep in mind that this does take practice but prioritizing your sleep is really important, and you will get better with time.
Sources:
https://www.sleepfoundation.org/sleep-hygiene/healthy-sleep-tips
https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/sleep/art-20048379
https://www.nia.nih.gov/health/good-nights-sleep
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