Are you one of those folks that have trouble winding down and getting a good night’s sleep? Sadly you are not alone. We need sleep our body goes into repair mode and we have not evolved to need less sleep and more stress over the years. See how I snuck that stress piece in there? If often goes hand in hand with sleep issues. For now let’s just talk about a few things you can do to get a better night’s sleep. I am going to list several things. PLEASE don’t feel like you have to do all of these at once. I have learned these over the last 20 years so you don’t have put them in place all at once. Set a realistic date for each one and then add another to help you get some zzzzzzzzzzzzzs.
Turn OFF the Electronics!!! Yes I said it!!! Even that thing you read books on that is not a real book (I don’t know the names). You need to turn off your electronics at least an hour (most of us 2 hours) before bedtime. No joking do it! (Or I will give you push-ups lol). I made this number one because it is a huge reason most of us are not getting a good night’s sleep.
Read a real book. Read a real book before bed if you are not tired but want to wind down. It is best to read something relaxing and not a book where people are chasing other people trying to kill them kind of thing. This is a great time to invest in a coloring book, maybe read your favorite magazine or draw before you go to bed.
No TV in your room!!! Your bedroom is for sexy time and for sleeping!!! It is not for watching the news before you go to bed. Why would you want that stress anyway?
White noise! I have used white noise for about 20 years now and it really helps drown out the noises outside (unless you live out the country with nature sounds) and helps me get to sleep and stay there. An air cleaner (Austin air is great) or a white noise machine or some people use a fan. Whatever works for you.
Cover your eyes! Using a sleep eye mask is wonderful. They are about 5 bucks or less and help a great deal! If you can’t do that put electrical tape over your smoke detector and any other lights that may be in your room. I literally sleep with a pillowcase over my head. My mom used to cover part of my head to my eyes as a baby because she thought it was a good idea to help me feel secure and I still so that. Thanks Mom! Great idea I love it!!!
A relaxing bath is often helpful! You are relaxed and if you crawl right into bed you will often drift off quite nicely. (I mix about 2-5 drops of Lavender Essential Oil in honey and stir it with a toothpick and add it to my bath).
Write down whatever is in your head that you have to do the next day. Jot that information down, quickly in short phrases to remind you the next day. Keep a pin and notepad by your bedside and remove that clutter from your head. It’s a great way to keep this from bothering you all night long.
Tea! Chamomile or Lemon Balm tea is lovely and may be a great addition if you are tea drinker. Yum. Or try this one! Dream Tea
Caffeine! If you are like me and are easily stimulated, don’t have any caffeine or other stimulants past Noon. This can really mess with my sleep if I have coffee past a certain time (I don’t drink sodas so that’s not an issue for me). If you need a little pick me up and like the coffee taste, Dandy Blend is nice.
Weighted Blanket Many people do well with weight blankets to help with insomnia and other sleeping issues.