Lack of sleep is something many of us face every night and unfortunately, this can negatively affect your health and quality of life, making it so important to follow a set routine that helps support your body's natural clock! Here is a list of simple changes that can help encourage a good night's rest:
Keeping a healthy diet and not eating full meals before bedtime help regulate healthy sleeping patterns. Consuming high-fiber foods and avoiding those full of sugar is ideal. Tip: Foods full of Vitamin B are believed to help activate melatonin, so this could be a good snack before bed!
While alcohol is a sedative, it actually interferes with getting the entire rest cycle and causes you to wake up frequently through the night. Tip: Try avoiding alcohol for at least 5 hours before you go to sleep.
Opposite to alcohol, caffeine is a stimulant meaning it can keep you up if you consume too much. Tip: Limit caffeine servings and don’t drink it too late in the day to avoid restlessness and withdrawals!
Sleeping gives your skin the chance to renew itself and rid of any toxins. Getting into the habit of a skincare routine will also help calm you and allows your body to wind down on its own. Tip: Make sure you remove all of your makeup before bed to wake up with healthy, happy skin!
Essential oils are natural and have many benefits that help heal and calm you. They are known to work through your olfactory system and cause your brain to secrete dopamine and serotonin which help elevate your mood. Serotonin also helps produce melatonin and makes you feel sleepy at bedtime! Tip: Lavender, Chamomile, Sage, Ylang Ylang, Jasmine, and Bergamot are among the many essential oils that help calm and relax you.
Stretching helps improve blood flow and relieve muscle tension which both help aid in muscle recovery and sleep quality. Not only can stretching help you fall asleep, but it can help you stay asleep. Tip: Stretching and becoming aware of your breathing will help you become more mindful and at peace before bed.
Drinking water is essential for overall health and ensuring your body is properly functioning as it should be. Dehydration can lead to muscle spasms, cramping, headaches, dry mouth, and so on, which all can disrupt sleep. Tip: Drinking too much water right before bed is a no-no because your bladder will keep you up, so try to hydrate as much as possible throughout the day!
Journaling before bed is a great way to practice mindfulness. It helps us slow down and gives clarity to our thoughts and feelings. This clarity helps manage stress and anxiety levels before bedtime, which allows for better sleep. Tip: Your journal can be used for anything you are experiencing; gratitude lists, venting about your day, making a to-do list, or following specific prompts from online! Make it your own safe space!
Sunlight is so important in maintaining a healthy mind. Light is also the controlling factor in our day-night cycle that influences everything from metabolism to sleep. When you don’t see sunlight, it can interrupt your body’s natural clock. Tip: Go for a walk, drink your coffee on the porch, etc. Aim to spend at least 30 minutes a day outside because it will help your sleep cycle it will help boost your mood!
Sleep is something we need to function daily, as it allows us to take on each day and live the life we want! We must start listening to our bodies and make sure we get the rest we need. If getting enough sleep is something you struggle with, I encourage you to do bedtime rituals and make some of the changes from the tips above!