Practical & Mindset Tips To Reclaim Your Sleep
Did you catch last week's deep dive into the amazing benefits of sleep? From memory boosters to mood lifters, it's a game-changer for our bodies and minds! Now, it's time to turn those insights into action. Keep reading for practical tips on achieving a better night's sleep.
HOW TO SLEEP BETTER!
Good sleep is primarily about going back to basics and making sure you ACTUALLY have good habits in place - instead of dismissing the advice because you've heard it a million times!
Good sleep is also about being willing to PRIORITIZE sleep. The way we live generally just isn't conducive to sleeping well, be it working late, having wine with dinner or falling asleep on the couch at 11:00 p.m. If I had a dollar for every time someone told me they couldn't sleep - when they aren't PRIORITIZING sleep…
I think we're so used to just getting by with the bare minimum and we deserve better.
Get up at the same time every single day until you feel tired at the same time every night. Try and get some sunlight as soon as possible after you wake up too so your body understands that it's morning! Your circadian rhythm can handle the occasional lie in or late night but if you keep having them you won't be wide awake on a Monday morning because your body does not know when you want it to sleep! And for the love of God if you keep waking up way too early, or you can't fall asleep at night, please don't nap during the day until that's sorted out!
ACTUALLY Make Your Bedroom Comfortable!
Is the air conditioner giving you a stiff neck? Is there light shining in from outside? Are your bed clothes getting tangled up? Are you letting the cat sleep on your bed? Is noise disturbing you - do you need a white noise machine? Take a moment to think about what is stopping you from being comfortable in bed.
Deal With Your Stressors DURING The Day
If the only time you have available to think is when you lie down to sleep, what’s going to happen? Deal with stressors during the day and give yourself time to deal with unexpected problems too. On top of that, have time to deliberately switch off, be it a walk, meditation or a long bath. The brain needs WAKING time to let all the incoming information settle so you don’t do it all in bed.
Do Sleep Conducive Things During The Day
In the morning, as well as getting outside as early as possible, cut off caffeine early in the day because stimulants and sleep don’t mix and you can become MORE sensitive to caffeine over time. Skip alcohol and heavy meals in the evening and turn the electronics off at the same time each night. Proactively manage hormones if they are responsible for lack of sleep - especially if they are causing hot flashes (that's a whole topic in itself).
So here's what I've covered: for optimal sleep, maintain a consistent sleep schedule, create a comfortable sleep haven, tackle stress during the day, and establish a sleep-friendly daily routine. You deserve restful nights. Sweet dreams!
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Stay fit, stay fabulous,
Clara Depont is a certified personal trainer at www.claradepont.com where she trains women in their 50s and 60s. When she’s not writing blogs on how to stay vibrant, fit and happy she’s traveling in search of a forest or a sexy coastline. You can get to know her best through Weekly Emails, Instagram or Facebook. She is British and lives in New Mexico.
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