7 Things to do to Improve your Sleep Tonight


Sleep is very important for our ability to function, our mood, and many other factors. Unfortunately, a lot of people can’t seem to shut off to get the rest we need.

Continue on for some tips and tricks you can implement tonight to help make you fall asleep faster and get a better sleep.  

 
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But first, some guidelines.  These should be almost non-negotiable as they all are key to guaranteeing an improvement in your sleep.  

  • Make a bedtime.  By not having a specific time in which that you should be going to bed, you’re just asking to stay up too late or have a harder time falling asleep.  

  • You should only use your bed for sleep.  When you lay in it to do work or other activities that aren’t sleeping you are training your brain not to sleep when you’re in bed.  

  • Limit caffeine.  Caffeine is a stimulate and it keeps you and your brain up.  You shouldn’t consume caffeine within 6 hours of your expected bedtime.

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Things to Try

1. Avoid screens.

Taking time away from television, games, and mindless social media scrolling is no doubt one of the most beneficial things you can do before bed.  

When we are staring at our screens, we are not encouraging ourselves to sleep. Instead, we are doing the very opposite of that.  The bright screens emit a light that our brain interprets as the sun and thus our body can’t feel ready for sleep. Stepping away from the screens that sometimes seem to control our lives, is not only good for aiding in sleep but can also be good for our mental health.  


2. Get comfy.

It’s no doubt that laying down in a comfortable bed with lots of blankets and pillows are super relaxing and can make going to bed a lot easier.  A nice mattress with the right amount of support is also key. A good mattress will allow air flow for heat regulation as well as being comfortable and supportive.  

When your sleeping space is one that is welcoming and comfortable, it is no doubt that your sleep will improve.

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3. Lower room temperature.

When it’s too hot, its hard to sleep.  Before going to bed it can be a good idea to cool off your bedroom.  You could turn the furnace down, the AC on, or even open the window. Not only will the cool air help in putting you to sleep but the fresh air can also be very comforting.  

4. Read.  

When is the last time you sat down to read a book?  Probably too long ago.

When someone takes time to read we are helping our bodies and minds to relax.  Reading a book in a sense almost transports you to a place where your worries and daily stresses don’t matter.  You can learn and explore so many different worlds through the act of reading. Plus there are books on every topic and libraries can make reading really accessible.  

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5. Make a journal for gratitude.

Similar to reading, making a journal is a relaxing activity.  Specifically writing a gratitude journal can be beneficial to your overall well being.  

When you take time out of your day to list the things that you are grateful for not only are you emphasizing the good in your life but you are also acting in a way that encourages more positivity.  When you are happy it is a lot easier to relax and wind down to sleep.


6. Meditate.

Meditating can not only affect your sleep but it can work to make you a happier more confident person.  

Meditating before bed allows you to tune into your body, relax, and let go.  Doing a body scan meditation is perfect before sleep as it helps you do exactly that.  Body scans are relaxing and an easy way to slow down from a busy day.

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7. Use sleep aids.

Using that little something extra to help you sleep can sometimes be needed.  Taking a sleep aid is not always necessary but can be helpful.

Melatonin, magnesium, and various other supplements can be taken to help ensure a good nights sleep.  Along with vitamin style supplements teas containing chamomile, valerian, or skullcap can also help to put you to sleep.



Now that you know how to optimize your sleep and the habits around it, you can start implementing them tonight.  By changing our habits and night time routines we can optimize our sleep experience to make sure you're getting the best one.  

Now that you can confidently jump into bed and be ready to sleep, are you ready to change up your day?  Maybe you’re not sure what you need to do next. When you sign up for my newsletter, you also receive my personal checklist for creating the perfect day.  It’s a simple(and printer-friendly) option for when you’re needing just a little extra push.


Trying something from the list out?  Leave a comment telling me what you tried or what you do to fall asleep!

Wishing you a good night’s sleep tonight!

 

How I Stopped Being a Night Owl and Now Love Early Mornings

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When we think about waking up early, most of us groan and hit the snooze button trying to preserve the last few moments of silence before we must get out of bed.  Most people if given the choice would probably even stay in bed all day; if I could believe me, I would. Surprisingly enough waking up early has many benefits and you might even be tempted to try it tomorrow morning.  

It’s almost too easy to get trapped in the mindset that you will wake up when you wake up.  I didn’t realize the problem in this until I began starting my day earlier. In having a “whatever” mindset we don’t set ourselves up for good days, instead, we get whatever days.  I didn’t want to do be the person who couldn’t get up and I no longer wanted to feel like I was sleeping through my life. So I set out to find the best way to wake up early.


Why I Started Waking Up Early

Everyone knows the saying “the early bird gets the worm,” and that’s exactly why I decided I wanted to start waking up early.  Waking up early for me was mostly about trying to get more things done. I began to get fed up and tired of never getting anywhere.  I was living in a “whatever” world where I didn’t feel like I was making any progress. Waking up early for me was the first step in fixing a broken system.  

Once I started making a habit of waking up early I found it easier to start getting stuff done sooner.  I stopped waiting for a perfect time and instead, starting using my time a lot more efficiently. I found more focus and productivity when I started my day early versus sleeping through it.  

I’ve never had the best relationship with sleep and so I ultimately just wanted to change that.  I wanted to help give myself the best shot at the day and for me, that meant I needed to start my day earlier.  

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What I Do Now


Now, because I am in the habit of waking up early I don’t find it as hard to get up in the morning.  A combination of a warm bed and too little sleep is enough to make anyone never want to leave their bed.  How did I tackle this?

Truth be told, my bed is still too comfortable and I’m still tired.  I have a bad habit of staying up too late so the tired part will probably never go away but the warm bed stops being a problem when the alarm clock sounds and I rip the sheets off.  The trick is not to crawl back underneath them.

Besides trying to get to bed earlier and literally jumping out of bed in the morning, I really love to start my mornings slow.  I usually start my day off by opening the blinds and chugging down some water or tea. I like to get fully dressed as well to help encourage some extra wakefulness.  

Once I feel a little less groggy, I like to get my morning workout done.  Now I’d love to pretend that every day I power through some hardcore workout but that’s just not true.  Some days it’s a sweaty weightlifting session and others it’s just a simple walk with the dog. Either way getting a workout done first thing is sure to get me up and going.  

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Why You Should Wake Up Early

Waking up early can be a challenging habit to start but once developed it can be really rewarding.  Most successful people start their day early and our body needs sleep, so developing a sleeping and waking routine can help us to be successful.  

With waking up early also comes going to bed earlier.  This forces us to make a sleep schedule so as to always get enough sleep.  In this way, waking up early almost forces us to have a healthy sleep schedule.  

When we wake up early we can maintain focus throughout the day.  On top of that when we have extra time to acclimate to a wakeful state, we can be more ready for what we have upcoming.  No more missed appointments or half-made lunches because we can use the extra time to make sure that we are prepared to face the day.  

Maybe you’re not sold on the benefits alone.  There is something quite calming about being awake while the rest of the world is still tucked into their beds.  The world is quiet; you feel at peace. For me, this is huge. In early mornings you find quiet and calm and this can set the mood for the rest of the day.  

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As much as even I would like to hit the snooze button sometimes, early mornings can really change your perspective and attitude.  If you want more focus and better productivity early mornings can be a place to find them. Waking up early is not something you need any bells or whistles for and it really doesn’t hurt.  

What time are you going to get up tomorrow? Are you going to start waking up earlier?