How to Get Better Sleep

Nancy RoseBlog

Better sleep is something we can all rally around, and be pretty excited about.  A great night’s sleep brings a smile to our face, and gives us renewed energy to manage everything a bit more peacefully throughout our day.  I’m going to share some wonderful ideas with you on how to make your bedroom as relaxing and tranquil as a spa; a sanctuary that will help you feel the bliss that comes with better sleep.  Enjoy!

Monitor your food intake
It’s not good to go to bed hungry, or too full.  This means we should:

  • Stay away from late night snacking so we avoid getting energized at the wrong time.
  • Consider drinking non-caffeinated tea instead of an alcoholic drink close to bedtime.  Alcohol relaxes us at first, but then it becomes a stimulant.

Put your electronics to sleep before you
Giving an hour of wind down time free of electronics will help most people’s senses start to shut down, making it easier to fall asleep.  At minimal—take the television out of your bedroom if it’s in there.  It wants to keep you up, not help you sleep.

Sleep thoughts
Don’t be your own worst enemy by dwelling on things that are sure to wake you up.  When your head hits the pillow, breathe slowly and deeply to calm yourself, and affirm that a good night’s rest will do a lot to solve your problems, and give you a new perspective.

Room temperature and lighting
People sleep better in a room that is dimly light, or completely dark.  Our circadian rhythm, which associates darkness with sleep, will help us along if we let it.  Also, an ideal sleep temperature is 65°F to 68°F.

Choose non-allergenic mattresses, pillows, sheets, and pajamas
The fabrics by our faces and on our bodies do make a difference.  Chemically processed fabrics, which include wrinkle free and synthetics, can make our nasal passages stuffy.  Think non-allergenic, organic, or other natural materials for better sleep!

Create some structure in your routine
Try to go to sleep at the same time every night, and wake up at the same time every morning.  Our bodies are so smart, and they love routines that help them realize what they should be doing.

Soothing colors
Calming colors create a calming effect.  I know that’s not a revelation, but look around your room?  It should be filled with soft, natural colors such as greens, blues, pinks, and earth tones.
Calming scents
Aromatherapy is one of the best methods we can use to help calm our bodies down before sleep.  Consider scents such as:  peppermint, lavender, chocolate, orange, and apple.  They’ve been proven to have a wonderful calming effect.

Relaxing, tranquil sounds
The sounds of nature have been proven to help people slip off into gentle sleep, and they are quite necessary if you live in a loud environment, such as a city or in a household where you are the first one to bed.  Plus, these natural, harmonic sounds are wonderful stress relievers.

Welcome to a great night’s sleep.  It’s something that we all need, and desire.  Embrace the holistic aspects of better sleep by addressing your life as a whole.