4 Easy Ways To Improve Your Sleep For Success
4 Easy Ways To improve your sleep for success
In order to enjoy the most balance and success in your life and business, your brain and body need to be firing on all cylinders. So, that leads me to ask: Are you getting enough sleep?
Don’t get me wrong, I’m no sleep angel. I'll admit that my time in dreamland isn’t as lengthy as I’d like it to be. I love that end-of-the-day, kid-free Netflix binge time as much as the next mom, but feeling brain dead the next morning is not the end game I’m after. So instead of settling for a life of constant yawning, I plan to take action and implement the tips I'm about to share with you to get my snooze back.
Here’s a little sleep audit to give yourself in order to make sure you get and stay on the right track.
Are you constantly yawning throughout the day?
Do you feel moody and irritable more often than feeling balanced?
Are you always tired and fatigued, like your limbs are heavier that than they really are?
Is it increasingly difficult to learn new concepts because you’re forgetful, fuzzy-headed, or not able to concentrate?
If you answered “yes” to any of these questions, it’s time to up your sleep game! Here are 4 ways to improve your sleep game:
1. GET TO BED BETWEEN 9PM AND 11PM
You want to be asleep at the right time in order to benefit from the most hormone production, cell regeneration, and rejuvenating sleep possible. The prime time for your body to do all of this is between 10 pm-2 am. Help yourself out by:
Eating an early enough dinner so that you’re not still super full when it’s time for bed.
Chill on the alcohol before bed because it disrupts your sleep patterns, often waking you up in the middle of the night.
Listen to soothing music or a meditation audio a little while before bed instead of watching TV, being on your computer or scrolling on your phone.
2. GET SOME SUNLIGHT AND MOVEMENT, ESPECIALLY AFTER WORK
Exposing your body to natural light in the afternoons helps to keep your biorhythms on track so that you actually want to sleep at night, and be awake during the day (and not the other way around). Try:
Taking a walk around your neighborhood, even if the weather isn’t the best. Trust me, it’s rejuvenating and you’ll thank yourself afterward!
Stopping what you’re doing every couple of hours and sitting in front of sunlit window for a few minutes. There’s a reason dogs and cats do this on the regular. It’s time to take a page from their furry book!
Taking a walk or doing a quick (10 min) cardio session before starting your day. Quick morning cardio is my absolute fave! Not only do I feel better afterwards and have a rocking bod because of it, but it also gives me a sense of accomplishment that helps me tackle the rest of my day with more energy.
3. Eliminate all screens at least 90 minutes before bed
I know, I know, this is a tough one! But trust me, double tapping on that cute puppy photo can wait until tomorrow. Exposure to artificial light from your phone, laptop, and TV has been shown to interfere with REM sleep, melatonin production, as well as your circadian rhythm. This one is super hard for me as someone who works from home because there's always that "one last thing" before bed. The struggle is REAL, but the benefits are SO worth it! So do yourself a solid and
Listen to some soothing classical or meditation music about 30 minutes before you get ready for bed instead of watching TV or scrolling social media.
Set an alarm to remind yourself to power down your laptop, turn off phone, and get ready for bed.
4. Try supplementing your sleep
Sometimes you need a little outside help to get your sleep groove back. Supplements and sleep aids aren’t for everyone, so always consult your doctor first. If supplementation is a route you would like to explore, you may want to research the following to see if any of these may be right for you:
All In all…
I must clarify that I’m not a doctor and this is not medical advice, so always get the go ahead from your physician before taking any medications or supplements. It’s really hard to be a confident and successful badass when you can barely keep your eyes open. I hope the tips I’ve outlined above help you to get the rest you need to live the life you want!
I’d love to hear from you!
Comment below! I’d love to hear your thoughts and experiences with getting better sleep. And as always, please share this post with someone who you think could benefit from it!