Blog Post #26
Are you stifling yawns in the middle of the day? Everyone suffers from sleepiness and fatigue from time to time. If you are having trouble catching up on your ZZZZ’s, I’ve got 7 tips to send you off to dreamland for a good night’s rest.
Go outside every day. Sunshine and fresh air help to keep you wide awake during the day. Enjoying the great outdoors, even if it’s just a short walk around the block, will also help you feel happy, less stressed and ready for sleep come bedtime.
Get moving. Regular exercise improves the quality of your sleep, but refrain from vigorous workouts within 4 hours of bedtime, as your sleep will be inhibited by your elevated body temperature.
Need a nap? Napping during the day can prevent you from getting the sleep you need at night. If you do have a nap, try to limit it to 20 minutes or less.
Tip: Try drinking a glass of cold water for a quick energy zap instead of catching 40 winks .
Cut out that Starbucks coffee in the late afternoon. Caffeine can remain in your system for up to 7 hours, so eliminate any caffeinated beverages after 2pm.
Feeling peckish? Try having a bedtime snack that includes carbohydrates and something that contains tryptophan (an amino acid) about an hour before you climb into bed. These foods will help boost your serotonin levels keeping you calm and relaxed so that you can easily drift off to sleep. Try toasted whole grain toast with peanut butter and banana, or a bowl of cereal with milk.
Establish a sleep schedule. Experts say that going to bed and getting up at the same time every day (including weekends) will help you fall asleep easily and wake up refreshed in the morning. Including a nighttime ritual can help, too. Take a bath or shower, do some gentle yoga poses, snuggle into your jammies and read a chapter or two every night will signal your brain that it’s time to sleep.
Create a relaxing environment. Keep your bedroom cool, a temperature between 16 and 18°C is optimum for a good night’s sleep. Spritz a little lavender or ylang-ylang or other sleep-inducing scent on your pillow — add a few drops of essential oil to some water in a spray bottle. This will help you relax and fall asleep more readily.
Tip: Try a regular meditation practice every night. Even 10 minutes of quiet reflection can be calming.
Do you have your own trick for falling asleep? Share your tips with below in the comments section!
Brynne’s Daily Drawing #26