1. Don’t sleep in
If you got too much sleep last night, odds are it’s going to be harder for you to fall asleep tonight. Ideally you want to be sleeping 7-9 hours each night.
2. Swap your afternoon caffeine for tea
Listen I’m a coffee fanatic- but after 4pm I have to stop or else I’ll have trouble sleeping. A great alternative for later in the day is a cup of tea. The average cup of coffee has 95 mg of caffeine whereas green teas have about 20-45 mg. And if it’s really close to bed, I recommend decaf!
3. Create a nightly routine
Our bodies naturally respond well to routines and we start to develop habits. By having a similar routine each night, you are telling your body and mind that it is time to wind down. The more you follow the same nightly routine, the easier it will before you to relax for bed. Your nightly routine may consist of showering, brushing your teeth, putting on an essential oil, and reading a book. Eventually, your body know this routine as a way to prepare and wind down for sleep!
4. Turn off the TV & phone!
We all know this one but if we’re being honest most of us don’t actually do it. While I don’t do this every night, the nights I do turn off the TV and put my phone on do not disturb are the nights I get the best sleep. There’s no distractions and nothing to wake me up.
5. Stop drinking water before bed
If you have trouble sleeping through the night, try to stop drinking water an hour before bed. This will help prevent you from waking up at 2 am to “go”. I recommend drinking extra water when you wake up to compensate!
7. Use a sleep calculator to find the optimal bedtime
Our bodies sleep in cycles and in order to get the best sleep, you want to wake up at the right time of your sleep cycle. Check out this site which allows you to calculate the best sleep and wakeup time: https://sleepyti.me/
8. Go to bed (around) the same time every night
Consistency is key- if you go to sleep around the same time each night, your body will start to naturally get sleepy around that time which makes it easier to fall asleep. For the past 4 years or so, I’ve gone to bed around the same time each night and let me tell you once it hits 10pm I start yawning!
If your thoughts tend to be keeping you up at night, give a sleep meditation a try. If you can calm your mind, it will be easier for your body to fall asleep. There are tons of free guided meditations on Youtube such as this one: https://www.youtube.com/watch?v=DFEnruF-dts
9. Take melatonin
Melatonin helps with the timing of your circadian rhythms (24-hour internal clock) and sleep. When I need it, I’ll typically take it a half hour to an hour before bed. I find that this helps if I have had an off sleep cycle the past few days and want to “reset” my sleep schedule back to normal. It’s also useful if you just can’t seem to fall asleep on a random night.