Ugh. Tossing and turning again? What am I going to do? Thoughts of the day flounder your mind and create a state of restlessness , looking at the clock , mind wandering.
Not all of us get the recommended daily night sleep every night , we are here to give you some of the best ways to help your mind drift off to a peaceful slumber!
1. Unplug and Wind down
We are all guilty of getting in bed just to reach for our phone , tablet or computer and scroll, binge watch, and stalk our favorite accounts just to realize it’s already midnight! How am I going to sleep now? “Blue light technology radiating from cell phones and devices stimulates the brain and inhibits melatonin production (this is the hormone you need to sleep). So tonight , limit yourself to wind down and leave your cell phone away from your sacred space at least 45 minutes before shut eye, and watch the quality of your sleep improve tremendously.
2. Keep it dark
Light stimulates the brain that it is time to awaken , making it harder to sleep and stay asleep. Even the streetlights peaking through the blinds can inhibit sleep. Aim for a blackout curtains to keep the darkness in your room. They make such a difference in your quality of sleep. Your mind body and soul will thank you!
3. De-clutter Your Space
I need to organize? What?? How is that going to help me sleep! Research shows that sleeping in a cluttered space clutters the mind as well , thus creating a scattered sleep pattern. Cleaning up your space can make such a difference in your sleep quality- helping your mind stay calm and relaxed drifting you off to sleep.
4. Exercise !
One of the biggest factors of sleep is making sure your body is tired as well. Exercise is the perfect way to do so! You don’t need to go hard in the gym to make that happen either ! Just taking a brisk walk in the evenings will benefit your body to relax by the time you hit the hay. If your body is tired, your mind is likely to follow you to a restful sleep!
5. Eat lighter
Plan your meals ahead so you can eat lighter before bedtime. Eating heavy meals right before bed stimulates the brain and energy levels to heighten , creating an awakening state , thus making it harder to fall asleep. Aim to eat your last meal at least 3 hours before going to bed. If you get the late night munchies , Grab a light snack such as bananas. Bananas are rich in magnesium- which relaxes muscles. They contain serotonin and melatonin - which encourages sleep !
6. Get Comfy
Your bed itself can be a big factor of your restlessness. It may be time to switch out that mattress ! If you’re looking for a budget friendly option, opt for a mattress pad! Memory foam or pillow top pads will be just as effective and will help your body relax with ease. Aim for sheets made from breathable fabrics. Keep your room at 62-70 degrees F. Sleeping at this temperature helps your body stay cool to cuddle up and sleep with ease.
7. Pamper Yourself
Nothing is more rewarding than a nice soak in the tub after a long day. Add an essential oil to your bath such as lavender to relax the mind and get ready for sleep mode. Put on some classical music. Get yourself favorite slippers and robe and enjoy your evening. Make sure the water is not too hot , just a nice temperature to bask. Apply your favorite face mask and have a cup of hot tea ready. Soak all of your worries and cares away and enjoy your evening!
So there you have it! 7 of our best tips to get your best nights sleep! Leave a comment down below and tell us what your favorite ways are to wind down after a long day!
-Allie and Ashley