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Writer's pictureRamona Ciobanu

The Essential Guide to a Better Night of Sleep


Woman smiling waking up in bed and stretching

We all know sleep is important. We also know many of us are struggling with sleep issues. While there are many factors that can interfere with sleep, following this essential guide will help you improve your sleep so you can wake up rested and more energized.


1. Have a ritual - go to bed at the same time and wake up at the same time.


2. Calm your mind and body - before bedtime try yoga, meditation, a hot shower or bath, or listening to soothing music. Incorporate something relaxing as part of your nightly ritual.


3. Avoid things that will keep you awake - this includes avoiding caffeine and alcohol before bedtime. Avoid exercising at night.


4. Don’t watch TV or read in bed - you only want to associate your bed and bedroom with sleep


5. Minimize wasted time in bed - if you can’t fall asleep within 15 minutes, get out of bed and do something until you are sleepy again.


6. Don’t stress out about not falling asleep - if you have a bad night or find yourself awake for longer than expected, don’t be upset at yourself.


7. Limit daytime naps -they decrease the amount of sleep we need the next night. This can cause sleep fragmentation and difficulty falling asleep.


8. Create a bedroom sanctuary - create a calming bedroom with things like weighted blankets, essential oil diffusers, dim lighting and soft music.


9. Vitamin D - make sure you get it from the sun or through supplements. It helps regulate sleep-wake cycles and activates genes that control the body’s circadian clock.


10.Follow good sleep hygiene - start forming some of these habits to help you have a good night's sleep.

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