Written by Brooke Hohenadel
I truly believe that your life would improve if you slept well each night! Since sleep is my thing, I want to share my Top 3 Tips for getting a better sleep, starting tonight:
Move Every Day
Notice I said move, not exercise? Don’t get me wrong, I enjoy a good workout just like the rest of us, but thankfully starting a crazy exercise routine is not necessary to sleep well each night. What your body does need though, is to MOVE! We were not designed to sit for hours at a time, so take 5 minute breaks, or use your lunch to walk outside for 15 minutes. If you can give your body these little breaks, it will reward you by sleeping better.
Advice: Try to move your body for 30 minutes each day. If you can’t take a 30 minute break, then try to take 3 x 10 minute breaks. Park a bit further away than normal, try biking to buy milk instead of driving, go for a walk after dinner, or even just vacuum the house and dance around – these actions can all be enough to get your blood pumping!
Use Your Bed for Sleep (& Sex) Only
No TV, no phones, no work, no pets – nothing but you and your bed. It is proven that we physically sleep better alone with nothing to distract our mind or our body from sleep. Once you start only using your bed for sleep, you will fall asleep faster as your brain will associate your bed with sleep, and only sleep. If you are always doing work in your bed, or watching TV, then your brain stops associating it with sleep, which will make falling asleep, or sleeping through the night, more difficult. Plus, it is proven that couples who do not have a TV in their room have more intimate time together… does that help motivate you?!
Advice: Keep your room clutter free, put the laundry away, tidy up the paperwork, and sweep your floor because even if you don’t consciously hate it, your subconscious does and it clutters your mind, which takes away from a good night’s sleep!
Limit Your Blue Light Exposure
Do you spend most of the day looking at a computer screen, only to go home and check your phone, and then turn on the TV? You are not alone; many people spend their day surrounded by blue light, and unfortunately, it affects our sleep!
We need Melatonin to sleep, and blue light impedes the production of melatonin, which interferes with your body’s natural circadian rhythm.
Advice: Limit your exposure for the hour before you go to bed. Turn off your TV and read a book, have a bath, meditate, call a friend, or use blue blocking devices if necessary. The less you’re exposed to blue light, the better you will sleep!
Implement one of these changes and stick to it for 5-7 days. Don’t give up, as it takes time to undo habits. Once your body gets back on track, sleep will come easy again – I promise!
Brooke Hohenadel is the founder of Bedtime Beginnings, where she is committed to finding the personalized solutions her clients need in order to get a good night’s sleep.