How many hours of sleep do you get per night, on average? How’s the quality of your sleep? Do you wake up revitalized, or exhausted? Maintaining good sleep patterns can be incredibly healing for all of us because of the vital repair and regeneration that occur in the body while we slumber. If you have a hard time sleeping soundly, here are 8 tips to a better night’s sleep.
- Eat a small protein snack before bed. Sometimes we wake up because our blood sugar crashes in the middle of the night and our body needs more fuel. Protein, which is digested slower than carbs, will break down slower and be more likely to carry us through to breakfast time.
- Reduce your caffeine and alcohol intake. Caffeine is a stimulant and should definitely be avoided after noon if you have trouble getting to sleep. Alcohol is processed as sugar and can lead to a blood sugar crash as outlined earlier.
- Enjoy calming herbal tea in the evenings. Two of my favorites are Chamomile-Lavender by Traditional Medicinals, and Get Some Zzz’s by the Republic of Tea.
- Engage in some relaxing activities before bedtime such as reading, journaling, a bath, or diaphragmatic breathing.
- Get more exercise during the day so that your body isn’t restless as you are trying to wind down at night.
- Do some “hip openers.” Hip openers refer to yoga poses that stretch the muscles all around your hips. According to yogic tradition, hip openers such as Eka Pada Rajakapotasana prep, Agnistambhasana, and “thread the needle” invoke a relaxed state and are helpful in combating insomnia.
- Get your bedroom as dark as possible. If you can’t darken your room, consider getting an eye cover/sleep mask so that you wake when you are ready, rather than with the sun.
- Invest in a white-noise machine. Noisy neighbors? City streets? Rooster at the farm next door? If noise is waking you up, do what you can to block it out.
Sweet dreams!
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