15 HABITS FOR YOUR BEST SLEEP EVER

This is the year where we are finally realizing the importance of sleep. If your eating and exercise are on point, but you still don’t feel or look the way you want, poor sleep may be to blame. Plus, sleep affects everything from your hormones, to your metabolism, mood, and recovery. 

So today I'm sharing with you 15 habits that will help you have the best sleep ever! Start with 2 or 3, get used to those before adding more. 

1. Keep a regular schedule. Our bodies like regularity. Try to go to bed and wake up at the same time. With a regular schedule, your body will know when to release calming hormones before bed and stimulating hormones to wake up.

2. Keep alcohol and caffeine to a moderate. Both will interfere with sleep. Try to avoid caffeine within 8-9 hours of your bedtime.

3. Eat and drink appropriately. A regular to smallish-sized meal about 2-3 hours before bed, one that is balanced in nutrients, can help facilitate sleep. Try not to drink too much liquid in the hours before bed, which will help you avoid waking up for bathroom breaks.

4. Do a brain dump. Take a few minutes to write out a list of whatever is bugging you. Whatever is in your brain, get it out and on to paper.

5. Turn off electronics. Digital devices stimulate our brains. We recommend unplugging from all screens at least 30 minutes before bed. This includes television, computers, and smartphones. The screens release a blue light that prevents our brain from preparing for sleep.

6. Stretch / read / de-stress before bed. Consider trying some yoga poses, reading, or meditation.

7. Go to bed before midnight. This is better aligned with natural light cycles.

8. Set an alarm to go to bed. Work backwards and add some buffer time: If you need to wake up at 6 AM and want to be in bed for 7 hours, start moving towards bed around 10:30 PM with lights out by 11.

9. Exercise regularly. Physical movement (especially outdoors) can promote restful sleep at night.

10. Take a bath or shower. A warm bath with Epsom salts or even a cool shower (depending on personal preference) can promote restful sleep.

11. Keep the room dark. This means curtains, shades, and/or a sleep mask.

12. Have a stress-free / clutter-free bedroom. Get rid of stacks of mail, boxes, clothes were strewn about, etc.

13. Keep it cool. Anywhere from 60-68 F (15-20 C) appears to work best at night.

14. Use white noise. For instance, turn on a fan, humidifier or HEPA filter.

15. Get outside in the sunlight and fresh air during the day. Or, if you work shift, try to get lots of bright light and movement when you should normally be awake.

Okay, which one of these do you already do, or plan on incorporating first?  Head on over to my Instagram and leave a comment anywhere telling me so, and share this article with a friend that may benefit from it!

Keep steady, enjoy the journey and love yourself harder,

-Amoila