I love sleep! It’s one of my favorite pleasures in life. Not only is it refreshing and energizing, but it’s an incredibly vital part of our daily lives. Our bodies produce essential hormones while we sleep that balance our moods, our appetites, and so much more. Our brains require sleep to keep our memories and decisions-making skills sharp, as well. Deep sleep even allows the body to repair itself, including muscles, tendons, and damaged cells.
Sometimes though- and we’ve all been there- sleep can play hard to get.
If you’re having trouble getting a good night’s sleep, whether it’s difficulty falling asleep, or difficulty staying asleep, or both, there are some super-simple, but effective adjustments that you can make throughout the day to finally catch those ZZZs.
1. First thing’s first, in the morning, ditch the snooze button. Research shows that the sleep that you get in between those alarms isn’t worth it. Instead, set your alarm for the time you’d get up anyway to get the most out of your sleep cycles.
2. Set a reasonably consistent sleep schedule. You can’t really catch up on sleep on the weekends if you’re chronically sleep deprived throughout the week anyway. So, get your body into a regularly rhythm and make Monday mornings less painful when that alarm goes off.
3. Sometimes a good power nap can get you through a particularly rough day, but if you’re napping regularly and for longer that 20-30 minutes, you may be disrupting your natural sleep patterns and making it harder to sleep at night. So skip the nap and hit the hay a bit earlier.
4. Work it out! Regular vigorous exercise tires out your body and can keep your mental health in check too. Just don’t get yourself all worked up too late at night; it’ll make it harder to fall asleep with all of those endorphins flowing.
5. Limit caffeine and nicotine to keep your body’s natural cycles in line.
6. Eat smaller meals if you’re eating closer to bed time and skip the alcohol. You might think it’s helping you sleep, but as the booze wears off, it disturbs your sleep cycle, making you feel worse in the morning.
7. Make sure you’ve got a cool, dark, quiet room to sleep in. Use an eye mask and ear plugs if you need to. My fitness tracker has a smart alarm that vibrates to wake me up, so I don’t need to worry about not hearing my alarm with my ear plugs in! A fan can be great for keeping a room cool and adding some white noise to drown out noisy neighbors.
8. Kick the dog out of bed! As much as I love a good snuggle with my pup, he’s a bed-hog and snores like a champ. There’s no chance I can get a good night’s rest when he’s there.
9. Finally, my favorite tip of all time…get your own blanket! If you sleep in the same bed with your partner, his or her movements can disrupt your sleep and vice versa, so get separate blankets to limit the disruption. I know it sounds weird, but trust me, it is a live-changer!
Try one or a combination of any of these tips to get better sleep tonight!
Do you have trouble falling asleep or staying asleep?? What have you tried to fix it? I’d love to hear what works for you!