Are you looking for ways to improve your sleep? In this post, I’m sharing the steps I took to improve my sleep over the past year.
I’ve always been the type of person that took an hour to fall asleep. My mind would race. I would toss and turn for the longest time only to be awakened by the slightest noises at night. It was so incredibly frustrating and exhausting. When I had kids, my sleep (obviously) worsened. Not just the amount of sleep though but also the quality. I was really anxious all night long thinking about my kids, hearing phantom crying (if you’re a parent, you know), always wondering whether I was going to get any sleep that night.
As my kids started to sleep better, my sleep quality should have improved but it didn’t. I knew I needed to take steps to try and get better sleep. Little by little, I started changing my routine, trying things out, learning what I needed to do to fall asleep faster and stay asleep. In this post, I’m sharing those 9 things that have drastically improved my sleep.
If you’re a mom of a newborn or young baby, hang in there! You will probably not be able to change the amount of sleep you get right now (it will get better soon, I promise!), but you can improve your quality of sleep by implementing a few of these tips.
Establish a Bedtime Routine
This should be a calming routine you do every night that signals to your body it’s time to rest. For me, this routine involves drinking some bedtime tea, doing my skincare routine, and ending the night with some light reading. It’s probably not a good idea to read the latest thriller at this point in your day. If you’re looking for your next good read, check out this list.
Limit Sugar After Dinner
I really try to limit the amount of sugar I’m having after dinner. I NEED something sweet every night after the kids go to bed. Usually I just grab a handful of chocolate chips, and I’m satisfied. I also like Lily’s Chocolate because it’s made with stevia which does not affect your blood sugar as much according to studies.
Take CBD (At the Right Dose!)
This honestly was a game changer for me, and I tell everyone I know (ask my family, they’ll tell you). Taking CBD helps me fall asleep within 10 minutes of going to bed, and I sleep like a rock. We use this brand because it’s more affordable than others, and they run quite a few sales so we never pay full price. Also of importance when it comes to CBD is to find the right dosage for you. I found that 0.5ml was not enough while 1 ml lead to morning grogginess. My sweet spot is 0.75 ml. (This is not medical advice; consult with a professional to determine your dosage!).
Turn Off Blue Light for At Least An Hour Before Bed
I know this is hard. We all get into scrolling mode after a long day, and I’m guilty of doing this far too often. However, when I do put away my phone an hour before I go to bed, I swear I fall asleep better. Here is an article about how blue light affects your sleep cycles.
Daily Movement
I would say this is the most important step I take to get better sleep. I really try to get a workout in 6 days a week because it helps me sleep so much better at night. My body actually feels tired at the end of the day, and it helps with my anxiety. I also have Restless Legs Syndrome which has kept me awake in the past, and exercise really helps manage the symptoms.
Wake Up At the Same Time Everyday
As someone who loves sleep, I can tell you this one is hard. I love to sleep in on the weekends, but I try not to sleep too late because I know it will affect my ability to fall asleep the next night. Right now, during the week, I set my alarm for 6 am to get a quick workout in before the kids get up. On the weekends, I’m usually up by 7:30 am.
Write Down Tomorrow’s Do List
Does your mind race at night with all the things you need to do the next day? Mine does, too. In order to prevent this (while I’m having my bedtime tea) I write down tomorrow’s to do list so I can get it off my mind.
Limit Caffeine During The Day
As a bonefide coffee addict, I can tell you I will never ever (ever!) give up my daily coffee. I do try to limit myself to one cup a day though. Anymore than that and I’m up for hours at night even if I keep the caffeine consumption to the morning.
Limit Alcohol to the Weekends
It may seem like alcohol helps you fall asleep, but it actually results in less quality sleep as it prevents you from going in to a restorative sleep state. I find that when I have alcohol, I wake up often in the night and have difficulty going back to sleep. I do like my wine though so I try to limit it to the weekends, and drink a glass several hours before going to bed.
These nine tips I listed above have drastically improved the quality of my sleep. I feel so much more well rested when I’m doing these things. If you’re having trouble sleeping, try some of these, and see if they help. Sleep is such an important part of wellness, and we should be prioritizing it. Without a good night’s rest, so many other areas of your life will be affected. It’s really the foundation of a healthy lifestyle. Here’s to getting more sleep in 2021!
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