How to get good sleep. . .
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If you have an active mind, a stressful job, own a business, are a student, or whatever else keeps you up at night…. I feel you and I am here for you.
Here’s the deal. Sleep is health.
When you are unable to sleep, you essentially are compromising your immune system.
During sleep, your immune system releases proteins called cytokines, some of which help promote sleep. Certain cytokines need to increase when you have an infection or inflammation, or when you're under stress. Sleep deprivation may decrease production of these protective cytokines. In addition, infection-fighting antibodies and cells are reduced during periods when you don't get enough sleep.
Mayo Clinic | Lack of Sleep : Can it make you sick?
Recently, we have been seeing so many lifestyle and wellness bloggers talking about how to better your sleep routine and it’s awesome to see because I have dealt with sleep issues since I began my business.
The three biggest triggers that I find affect my sleep are…
Screen Time
Sugar + Diet
Stress + Anxiety
Until recently I struggled with trying to figure out why I couldn’t sleep. I could be so exhausted (even falling asleep on the way home from work while driving - yikes) but when it came time to lay my head down, I was wired.
I would toss and turn and think about everything. Everything - which stressed me out even more.
Am I a good person?
Did I respond to that person?
Are my employees happy?
Do my dogs still love me?
It was awful and it still is when I find myself struggling to fall asleep or waking up in the middle of night.
But recently I have established a sleep routine that I love and it has been LIFE CHANGING.
Here is how I get some great sleep at night.
Eat dinner at least 2 hours before bed and limit your sugar
This is huge. Between digestion and the way you are affected by sugar, it can impact how you fall asleep and how you stay asleep. I often find myself waking up in the middle of the night after a dessert or more than 1 glass of wine. Also, I find myself groggy and dreaming more after eating out or having dinner closer to my bedtime.
The main concern actually goes right back to acid reflux and indigestion, which can make it hard to fall asleep… as can simply feeling too full.
But GERD and indigestion can also make it harder to stay asleep…Both issues can cause small arousals that you might not remember, but can prevent you from getting into deeper phases of sleep and leaving you under-rested and groggy in the morning…
SELF | Is late night snacking really so wrong?
I also LOVE these gummies to help me get ready for bed! They are yummy and I like to swap two of these instead of dessert!
2. Unwind : Tea + Epsom Salt Bath
I do this two to three times a week. In fact, I usually shut off all the lights in my bedroom, light some candles, and ask Alexa to play Meditation Music or Spa Radio. (Honestly, it’s also so good to fall asleep to!)
This is my favorite bedtime tea and these epsom salts - Also, I am HUGE fan of LUSH bathbombs. See this post for my top 5 favorite bath bombs! Ask a sales associate for a few bathbombs that have essential oils in them to help promote a healthy sleep!
3. Eliminate Screen Time + Light
This is also huge. Don’t sit on your phone at night or in the bath. I usually take a bath with candles and turn my Salt Rock Lamp on.
Electronic devices emit an artificial blue light that can suppress the release of the body’s sleep-inducing hormone, melatonin.
Sleep Foundation | Screen Time and Insomnia…
Another factor that Blue Light and light in general impacts are your Circadian Rhythms. I fell in love with this recent podcast on TSC His + Her Podcast with Ben Greenfield . Ben dives deep into Circadian Rhythms and how he adjusts all the lighting… his lightbulbs, his tv screen, his iPhone, and even the light bulbs in his fridge! I have even seen these awesome light bulbs that you can adjust the lighting for. They chat on the episode that red light helps to adjust your body to a relaxed state.
Also, on a personal note - I feel like looking at social media right before bed or while I am trying to unwind only causes anxiety. I also avoid social media when I wake up in the morning. Post on this coming soon!
4. Reading with Calming Music
I am obsessed with this. I love to read, but I am also someone that needs a little background noise. I love reading before bed because it literally forces my mind into another place. Right now I am reading My friend Anna and Inside Out and both are so insanely good. While I read, I usually have Alexa playing meditation music or I turn on some lulling wave background noise on THIS noise machine.
It also can help reduce stress.
Cognitive Neuropsychologist Dr David Lewis found that ‘reading worked best, reducing stress levels by 68 per cent’.
Dreams | What Does Reading Before Bed Do To An Adult’s Brain?
5. Vibe Out Your Room
Here’s the other thing… you need to enjoy your space. I know that sounds insane, but make your bedroom a sanctuary. Vibe it out! In the past, I never decorated my bedroom or invested in a good mattress, sheets or pillows. Now I am all over it. I also keep my space clean. I have a morning ritual where I make my bed every single morning. It sets up my day and it makes me feel put-together when I turn down my sheets before bed at night. Can we say hotel/resort vibes?
I consider my sleep an investment. I invest in the most amazing sheets from Amazon - my aunt taught me about these and I am obsessed. I also love a good memory foam pillow. Good bedding makes a difference - Trust me.
Also - I love a good diffuser before bed. Like this one! I love jasmine. I know the go-to bedtime smell is lavender, but I like to switch it up every now and then, ya know?
I hope this helps you! It has helped me tremendously and now I am so excited to go to sleep! Sending you all the Zzz’s.
Stay sleepy, xx.
