Sleep can be elusive at times. Sometime frustratingly far from us when we need it the most. While there are many causes and contributing factors involved in sleepless nights, the good news is there are things you can do to help your body transition into a good nights sleep. While unfortunately, none of these tips offer an immediate solution to your sleepless night they can all help you out in the long term! Building good sleep hygiene takes time (just like a lot of the other really great things in this life).
Sleep hygiene practices to help you sleep better!
Stick to a scheduled bed time.
A regular bedtime will help strengthen your circadian rhythm
Follow a wind-down routine
build and repeating the same habits every night will help tell your brain it is time to sleep
Practice meditation or other forms of purposeful relaxation
part of sleep is slowing down (the heart, the breath, the mind)
Use darkness and light to your advantage
bright light when it is up and go time
darkness or dim lights when it is slow down and sleep time
Exercise for at least 20 minutes per day
For real! Your body is made to move!
shut down all electronics 30 minutes before bed(phone, tv, games)
Eat A LITTLE BIT of protein and/or fat 1-2 hours before bed.
Eliminate big meals, carbs, and sugars 3 hours before bedtime.
Stop consuming caffeine 6 hours prior to bedtime
Aim for 8 hours of sleep per night
Good luck and sleep well!