When I’ve had a good night’s sleep I feel so productive in the morning. I’ve struggled with turning off my racing thoughts so I can get to sleep, and stay asleep all night. Getting enough rest helps me to feel revitalized, rejuvenated, and able to take on the day ahead. For me, enough rest promotes overall well-being. I’ve been making an effort to prioritize a consistent sleep schedule and create a pleasant sleep environment. I want to share the system I’ve come up with that has finally helped me get the benefits of a full night’s rest.
1. Stop eating at least 3 hours before bed
I’ve found out the hard way that eating late at night, especially large meals or meals high in fat, can lead to indigestion and disrupt my sleep. I now allow my body to properly digest and avoid any discomfort, such as indigestion, that may keep me up at night. This simple habit has helped me achieve a more restful and interrupted sleep.
2. Go to bed around the same time every night
According to sleep experts, the body thrives on regularity, and it helps to regulate the body’s internal clock, known as the circadian rhythm. By sticking to a consistent bedtime schedule it will be easier to fall asleep and stay asleep through the night. So I make sure to go to bed at the same time every night, even on weekends. This routine has helped me to have a good night’s sleep and keeps me alert and focused the next day.
3. Put my phone in bedtime mode early in the evening and instead pick up a good book
One of the things I do to ensure a good night’s sleep is to put my phone in bedtime mode early in the evening. Cell phones emit blue light that tricks our brains into thinking it’s still daytime and inhibits the production of the sleep hormone melatonin. By using bedtime mode, which is available on most smartphones, the phone’s blue light emissions are reduced, making it easier to wind down before sleep. Additionally, reading a book helps to relax the mind and distract from any lingering thoughts or anxieties, making it an excellent alternative to endlessly scrolling through social media or watching television.
4. Create a comfortable sleep environment with low lighting and lavender essential oil in my diffuser
The way I achieve this is by reducing the lighting my bedroom and adding some lavender essential oil in my diffuser. Low lighting helps relax the mind and body, signaling to your brain that it’s time to wind down and prepare for sleep. Lavender essential oil is believed to have calming properties that can help decrease anxiety and promote relaxation.
5. Stretch or do some yoga before bed
Stretching or doing yoga before bedtime is a great way to relax the body and mind, and prepare for a restful night’s sleep. Yoga helps relieve stress and anxiety, and also improves circulation and flexibility. These gentle stretches release tension that has built up in our muscles throughout the day, and can improve posture while sleeping.
I have experimented with different techniques and these are the ones that have helped me the most. If you struggle to sleep well, it may take some time to find what works best for you. But with practice and patience, anyone can establish healthy sleep habits and enjoy the benefits of a good night’s rest.
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