How to Sleep Better
Parents, remember the advice you heard when your kids were babies, “Sleep when the baby sleeps!”? Did that ever work for you? Because I remember that time as the brief window when I could do something for myself like taking a shower, scarfing down a meal, or finally brushing my teeth. Maybe you’re in the golden era of sleep between newborns and older kids when everyone is sleeping on a consistent schedule. You might finally feel more rested. Maybe you’re sitting up late at night waiting for teenagers to get home or approaching menopause and quality sleep seems like a thing of the past. Regardless of where you are on that timeline and whether or not you are a parent, most of us would agree we’d like to get more, better quality sleep than we’re currently getting! Today we’re sharing some simple tips that have helped us get better quality sleep and might help you too!
Consistency
Set your routine. Think about your ideal evening routine and how you might incorporate some of these habits into your schedule. Maybe you take a hot shower before bed or drink a cup of calming tea after dinner. Maybe you journal or sit with your planner to map out the next day or week. Whatever you decide on, try to choose habits you know you can follow through with some consistency. Our bodies love predictable routines. Find a routine that works for you and your family. Adults should try to get 7-8 hours of sleep at night. Count back from your wake up time and build your routine from there. My mother swears by making sure the kitchen is clean before she goes to bed. I like to keep my planner on my nightstand to jot down my priorities and to-dos before I go to sleep. Use your habit tracker to jot down your routine and track your progress. Whatever your evening routine looks like, the more consistently you can follow it (even on the weekends), the more your body will be ready for sleep.
Things to Enjoy
There are many things you can incorporate into your days and your evening routine. Help set the rhythms in your body by getting sunlight early in the day. Open a window or your car window or eat breakfast outside. Take a morning walk to get your body moving and soak up the daylight. If you struggle to fall asleep or get into deep sleep at night, think about incorporating exercise into your routine. Increased activity during your day will increase your sleep drive and quality of your sleep. Even a few minutes of deep breathing, stretching, or yoga can help bring you deeper sleep. Make time in your day or evening to unwind and engage in activities you find relaxing and enjoyable. Focus on the things that bring you the most relaxation and stress relief!
Things to Avoid
If you’re an afternoon coffee person, ditch your coffee for a decaffeinated tea. About ten hours before bed, cut back on the caffeine. Your future self will thank you when you’re settling in for sleep! Avoiding large meals and alcohol before bed will also help you get deeper, more restful sleep. Enjoy your last meal of the night a few hours before bedtime. This will give your body time to digest before bed. A full stomach or indigestion could make getting to sleep uncomfortable. Drinking alcohol can keep your body from reaching that deep, restful sleep we need. It can also mean more waking in the night to use the bathroom.
Evaluate Your Bedroom
Reserve your bedroom for sleeping and focus on making it a calming, relaxed space. Layer your bed with cozy blankets and sheets and invest in some decent pillows. If you don’t already have a pair of pajamas you love, think about getting a pair. No more collapsing into bed and sleeping in the yoga pants you wore all day! Keep the space dark and cool for sleep. If you’re room gets a lot of sunlight, add blackout shades or curtains to keep your room dark in the early mornings. Consider going old school and opt for a traditional alarm clock instead of using your phone alarm. Pick a designated spot outside your bedroom to charge your devices (pss. Your teenagers should keep devices out of their bedrooms too!). Getting your phone out of your room will make it easier to power down in the evening. About an hour before bed turn off screens and prepare your body for sleep. Less scrolling means more relaxation and more sleep.
We hope this has inspired you to rethink your sleep habits and helps you get more sleep! Be sure to utilize your planner in your sleep journey. The habit tracker page is an excellent way to track your evening routine and motivate you to keep up with your new habits. Record what’s working in your lined pages or reflection layout and use the to-do sections of your weekly layouts to prioritize your daily task list before bed. Your planner is a key tool to tracking your progress! And don’t forget to let us know how you are sleeping! What are your go-to sleep tips? Let us know in the comments!