20 Steps To A More Restful Night

Have you ever had issues with trying to go to sleep? 

We know we need to get some sleep in order to function well the next day.

I've DEFINITELY been there and I also know what a toll it can take on the human body. I believe it's called "junk sleep".

Anyway, getting a restful night of sleep helps us stay pleasant and productive. Over the years I've had the pleasure of speaking to some very knowledgeable people on this subject. 

They've given me some great suggestions on how to sleep better and I'd like to share a few of them with you.

Here are some effective strategies to help you get some of the best uninterrupted, high-quality sleep known to humanity:

1. Avoid Caffeine in the Evening: Coffee, tea, and energy drinks can affect sleep for hours after consumption. Aim to stop caffeine intake by the early afternoon to give your body time to unwind.

2. Quit Smoking: Nicotine is a stimulant and can make it harder to fall and stay asleep. If you’re not ready to quit, try to avoid cigarettes in the evening.

3. Set a Bedtime Routine: Going to bed and waking up at the same time each day helps regulate your internal clock, making it easier to drift off naturally.

4. Limit Electronics at Bedtime: Avoid screens like phones, laptops, and tablets an hour before bed. The blue light emitted from these devices can interfere with melatonin production, which is essential for restful sleep.

5. Dim the Lights: Use dimmers or switch to low lighting in the evening. This can mimic the gradual change from day to night and signal to your body that it’s time to wind down.

6. Skip Strenuous Evening Exercise: While light activities like yoga or stretching can help you relax, vigorous exercise late in the day can be too energizing.

7. Use Calming Affirmations: Repeating soothing phrases like “I let go of the day and welcome restful, peaceful sleep” as part of your nightly routine can help you unwind mentally.

8. Get Up if You Can’t Sleep: If you’re unable to fall asleep after 20 minutes, get up, keep lights low, and do something calming until you feel sleepy.

9. Limit Alcohol: Although a drink might help you relax, alcohol can disrupt sleep cycles, causing mid-night awakenings and dehydration.

10. Practice Relaxed Breathing: Focus on slow, deep breaths, engaging your abdomen rather than your chest. This can activate the body’s relaxation response, calming both body and mind.

11. Address Allergies: Allergies can interfere with breathing and trigger awakenings. If you experience symptoms, consult a specialist.

12. Avoid Stressful Tasks Before Bed: Skip mentally taxing tasks like budget planning or problem-solving close to bedtime, as they can overstimulate your mind.

koala getting sleep

13. Consider a Bedtime Herbal Tea: Teas like chamomile, lavender, and passionflower are known to promote relaxation. Herbal supplements, such as valerian root, may also help you unwind before bed.

14. Use Relaxing Essential Oils: Lavender and clary sage oils on your pillow or in a diffuser can help you relax as you drift off.

15. Try Flower Remedies: For emotional support, consider Bach flower remedies:

Valerian root if you have difficulty winding down.

Holly if anger or resentment keeps you up.

St. John’s wort for persistent, unwelcome thoughts.

Chamomile if you wake from nightmares.

16. Reduce Stress with Physical Techniques: Gently press the bumps on your forehead (about midway between your eyebrows and hairline) if you’re struggling with stress-related wakefulness.

17. Consider Magnesium and Calcium Supplements: Both minerals aid in muscle relaxation, which may help reduce nighttime tension.

18. Address Menopausal Symptoms: If hot flashes keep you up, consider support for your endocrine system. Some find relief with natural products like wild yam and chasteberry—always consult a healthcare professional first.

19. Explore Alternative Therapies: Many therapies, including acupuncture, massage, and cognitive behavioral therapy for insomnia (CBT-I), have proven effective for sleep issues.

20. Rule Out Health Concerns: Persistent sleep issues could indicate *underlying conditions, such as thyroid disorders, depression, or anxiety. 

*Consult with a healthcare provider to rule out or treat these possibilities.

So there you have it, a few tips I've learned about getting a good night's sleep.

What do you do to help you fall asleep faster?

"Your Health Is Your Wealth!!"