7 Tips for Improving Your Sleep

Mar 13, 2024

Are you among the ⅓ of the population that statistically are sleep deprived?

Do you struggle to get the needed 7-8 hours of high quality sleep for optimal living and high performance in all areas of life?

For many, a good night's sleep feels like an elusive goal. With the bustling demands of our busy lives, achieving restful sleep can seem like a distant dream. 

However, incorporating a few strategic practices can significantly improve both sleep quality and duration. Here are seven helpful tips for anyone struggling to sleep well.

  1. Establish a Routine: Consistency is key. Going to bed and waking up at the same time every day (or as similar as practical), even on weekends, helps regulate your body's internal clock, making it easier to fall asleep and wake up naturally.

  2. Create a Restful Environment: Your bedroom should be a sanctuary for sleep. Ensure it's cool, quiet, and dark. Consider using earplugs, eye shades, blackout shades, or white noise machines to block out sound and light disturbances. Investing in a comfortable mattress and pillows can also make a significant difference. By FAR, our favorite mattress of all time is Tuft & Needle. Check it out. You won’t be disappointed.

  3. Limit Screen Time: The blue light emitted by screens like tv’s, computers, tablets, and phones can interfere with your ability to fall asleep. Try to avoid screens at least an hour before bedtime and opt for a book instead.

  4. Watch Your Intake: Avoid caffeine within 10 hours of sleep, and alcohol and food within 3 hours of bedtime. Any of these can disrupt sleep and can tank sleep quality. Go to bed on an empty stomach and allow your body to sleep without any food or drink to process. Also, restrict your water/fluid intake for the 1-2 hours before bedtime to prevent waking with a full bladder.

  5. Relaxation Techniques: Incorporating relaxation techniques such as deep breathing, praying, the practice of gratitude, and gentle stretching before bed can help calm your mind and prepare your body for sleep.

  6. Stay Active: Regular physical activity can help you fall asleep faster and enjoy deeper sleep. However, try to avoid vigorous exercises close to bedtime as they can have the opposite effect.

  7. Good nutrition: Your diet plays a significant role in sleep quality. Opting for less sugars and processed foods, and increasing your whole-food intake of fruits, vegetables, whole grains, and lean proteins can promote better sleep. Additionally, supplementing with certain food-based nutrients such as calcium, magnesium, some various herbals, etc. can facilitate relaxation and improved sleep quality.  If interested in discovering what we have taken over the last 24 years with great benefit to our overall health and sleep, please send me a message here.

Prioritizing sleep is crucial for your health and well-being, making it worth the effort to find what works best for you.

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With Much Appreciation, Allan