They say that more then a third of Americans are not getting enough sleep. We work hard and play hard, which is why we need to sleep hard. When we don't, we mess with our immune system, metabolism, emotional stability, cognitive function, and more. We may not be able to totally control our ability to sleep well, but there are some basic strategies we can put in place to help us fall asleep and hopefully stay asleep.
Have a schedule. ⏰ Going to bed and waking up at the same time everyday (even on the weekends) helps establish good sleep habits. And your daytime schedule matters too. Healthy habits of exercise and eating well help the 💤s come easier.
Create a ritual. 🛀🏻 This differs from the schedule in that these are nighttime activities that signal your brain that it is time to relax. Take a warm bath, read a book, do some yoga or stretching, and add some lavender oil to the bedroom.
Set an electronic sundown. ☀️ Try turning off your devices an hour before sundown. Our brains are stimulated by the screens. Try to eliminate the blue lights from your bedroom and use the night mode on your cell phone if you need to leave it on.
Calm your mind. 💆🏼♀️ If you find your brain racing with your to-do-list, keep a notepad by your bed and jot down anything on your mind so it can leave your mind.
Relax your body. 🧘🏼♀️ Work from your head to your toes, tensing and relaxing each muscle for at least 5 seconds.
Love yourself and love your sleep. 😴 Your body and your mind need the rest and you will be your best self when you wake up.