HELPFUL TIPS FOR A GOOD NIGHT SLEEP

Sleep is essential. At the end of the day, let go. If you’re used to getting wound up, if your mind is still churning from stressors at bedtime, you need an evening routine that’s all about self-care and letting go. Give yourself permission to go into deep, healing sleep. Tell yourself it’s okay to relax and feel good. Trust everything will be all right.

Here are a few helpful tips to help improve your quality of sleep:

✔️Avoid electronic devices and blue light from TVs, computers, and devices at least 30 minutes before bed. Consider blue light blocking glasses, keeping electronics out of your bedroom, and turning off wi-fi in your house at night.

✔️Discover the best time to go to sleep based on your chronotype. Our individual norms are different than societies and many factors can play a part in that. In Dr. Michael J. Breus’ book The Power of When, he shares how “your chronotype is your unique biorhythm that allows you to discover the best time to do anything.” Find out what your chronotype is by taking his quiz HERE.

✔️Turn the lights down, set the mood, and get cozy in the evenings. Try using incandescent vs LED light bulbs.

✔️Journal for a few minutes to let go of worries, get the chaos from the day out of your system, and be at peace.

✔️Sleep in a completely dark room. I love using my sleep mask at night. Take a look at my Sleep Tip YouTube video on how to determine if your room is dark enough for sleeping. (link in bio)

✔️Give mouth taping a try. Mouth taping is something that we can do to ensure that we breathe through our nose at night, which helps us to get better quality sleep and support our immune system. I recommend checking out Mike Mutzel, MS ’s YouTube video “Mouth Taping for Deep Sleep” where he talks with Dr. Mark Burhenne about the science behind mouth taping.

✔️Keep your room cool. Studies have linked cooler temperatures to deeper, more restful sleep. Ideally, you’ll want to try setting the thermometer somewhere in the low to mid 60’s. The exact temp should be determined on your personal preference.

✔️Try sleeping naked. Sleeping naked has numerous health benefits including falling asleep faster as well as reducing stress and anxiety.

No matter which (or all) of these tips you try, the most important thing is to create a simple routine that works for you.