Your Guide to Better Sleep: Quality AND Quantity
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These days, one of the things that most brings us all together is the fact that quality sleep is hard to come by. Yes, that’s hyperbole…except maybe it’s not.
With the amount of stress and expectations to do everything, with electronic devices and social media thrown in for good measure, there’s a reason we are lacking in sleep, both in terms of quality and quantity. In order to get back to what our body craves, it is important to create a routine with some calming things that you associate with going to bed and create the ideal environment to prime your body for sleep.
My personal routine starts after I walk my dog at night. I take melatonin before I shower, then do my skin care routine, and get into bed to watch Schitt’s Creek or Instant Hotel on my iPad (with the A/C on or windows open). Building a routine that you associate with going to sleep is important, and these things provide signals that it’s time to wind down.
In addition, I create the ideal environment for sleep by keeping the room cool, minimizing noise and light, and sleeping in something comfortable.
With that being said, here are my helpers that are scientifically proven to help your sleep patterns! In other words, here is your ultimate guide to sleeping like a little baby angel.
Melatonin.
For me, getting lit is taking some melatonin and watching Schitt’s Creek in bed. I regret nothing. I also love reading in bed. The key is to find what works for you and the timing.
Water.
Here is something else that you need to play around with. I drink a ton of water throughout the day, but I don’t focus on it after work and only drink it when I’m thirsty.
You’ll often hear various rules like “don’t drink water for 2 hours before bed.” Well if you’re thirsty, drink water, because you’ll wake up in the middle of the night…you guessed it, thirsty. Just don’t drink 3 glasses right before bed.
In other words, listen to your body for thirst cues! Drink if you’re thirsty, but try not to overdo it.
Lavender Oil.
Right now just reading the word “lavender,” I’m guessing you can actually smell it and are getting sleepy. Not only is it proven to induce calm and relaxation, but we tend to associate it with spa-like experiences (also relaxing!).
One of my favorite things to do is rub lavender oil on my wrists (I sleep with my hands near my face). Alternatively, you can add a few drops of it to a cotton pad and put it in your pillow case, or you could make a linen spray.
DIY Lavender Linen Spray: combine a 3:1 mixture of water to witch hazel and a few drops of lavender oil. You can add more if you like a stronger scent. An added bonus here is that you can also use it to spray the bed linens. Voila, your very own spa.
Magnesium.
Magnesium deficiency has been tied time and time again to poor sleep, and unfortunately many of us are deficient. Talk to your doctor about a magnesium supplement – he or she can verify your levels with a simple blood test. (Too much magnesium is linked to kidney problems, and we certainly don’t want that!)
Pray or meditate.
These are proven methods for reducing stress and bringing calm. There are a ton of apps and websites to help you here, and you really cannot go wrong - what is the downside to praying or meditating, after all?
Worry/To Do Journal.
In conjunction with the last point, I like to keep a notebook in my nightstand drawer where I can write down things that are on my mind or that I don’t want to forget to do the next day.
Getting this down on paper quiets your mind and brings sleep faster. Not to ment
ion, you won’t forget to do those things that you wrote down!
Lightweight Pajamas.
PJ’s that move with you and aren’t made out of a heavy material will make sure you don’t get too hot or feel restricted at night. The lighter and softer material, the more comfortable you will be, and the less you will sweat all over your pretty sheets.
Socks.
Ah, the perpetual debate. Some people must have them, others cannot even look at them. Personally, I hate sleeping in socks. If you need them, get really soft, snuggly ones specific to sleeping rather than wearing your gym ones overnight (even the clean ones!).
Eye Mask.
This isn’t just useful for trying to sleep on a plane. Even if you have blackout curtains, you may still find errant sunlight peeking through.
I fell in love with my eye mask when I was living in a lakefront condo in Chicago. I absolutely adored living on the lake. I did not, however, adore the light bouncing off the lake at 6AM on a Saturday morning peeking around the edges of my blackout shades. Play around with different masks to find one you like. It may take some getting used to, but you will, and it’s worth it.
Fan.
This solves two problems: getting too hot at night and ambient noises. A fan keeps you from overheating and also provides background noise to lull you to sleep.
TV or a Book.
Much like socks, this is a controversial topic. While the blue light of TV keeps you awake, some people need it to fall asleep (potentially because it’s become a part of their nighttime wind-down that their bodies associate with going to sleep). Others can’t have the noise of the TV. Some people love reading; others hate it. Do whichever (or neither) helps you to zone out and relax.
And regardless of whether you choose TV or reading, you should probably save the suspenseful action-packed stuff for another time.
Now that we went through the to do’s, let’s look at the nutritional don’ts. These are the things you should avoid eating at night to help you fall asleep faster and stay asleep.
Alcohol.
Wine might help you fall asleep, but it will also wake you up in the middle of the night. And we all know how terrible it is to lie there staring at the ceiling for hours on end.
Spicy Food.
This is particularly important if you have heartburn issues – spice can trigger acid reflux, which makes both falling and staying asleep challenging.
Sugar.
As much as we love a sweet snack at night, don’t go overboard or you risk swings in your blood sugar that will wake you up in the middle of the night.
Good night, and sleep well! Hopefully you wake up as fresh as a daisy and can start your day off with your healthiest morning routine! Remember, if you have a healthy and productive morning, you’ll more easily fall asleep the next night!
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