Secrets to a Good Nights Sleep

Being able to Rise and Shine each morning with enthusiasm is easier when you have had a good night's sleep.  If you are anything like me, you know what it is like to toss and turn trying to get comfortable and slip into a peaceful sleep.  I am convinced that my partner can fall asleep faster than I can get comfortable on my pillow! 

I used to have trouble falling asleep and then wake up only to be obsessed with how long until my alarm would go off.  The countdown of minutes until the alarm made me anxious and the sleep less than ideal.  As tired as I would be in the day, I would struggle to settle down when it came closer to nighttime.  I would start to remember the things I hadn’t accomplished because I was tired during the day.   

If you are not well rested, the lack of sleep can mess with hunger hormones and cause you to be more hungry than when you have had a good night's rest. People who don’t sleep well tend to snack more and rely on caffeine to get them through the day.  Snacks and extra caffeine can leave your body feeling sluggish and out of balance.  For me a tired morning meant carb craving to the extreme.  I was the Queen of carbs, chaos and caffeine.  Getting control of my sleep helped me to Rise and Shine.

The best way I have found to get a good night’s sleep is to plan for it.  Here are my go-to tips for a restful good night's sleep.

How to get ready to sleep well.

Attitude of Gratitude

I used to lay on my pillow and instantly my mind would fill with things I hadn’t done during the day, things I thought I should have done or things I wished I had done.  My mind would start to wander and I would feel anxious with a long list for the next day causing sleep to be far from my racing mind.  I found a simple trick to get my mind relaxed and ready to drift into slumber; a list of 100 things to be grateful for.  I go on a rampage of being grateful for everything related to my sleep; my linens, warm house, pillows, bed to sleep on etc.  Then I move into my day; safe travel to work, food for dinner, favorite tea, getting a load of laundry done, kitchen cleaned etc.  Then I move into my family, my friends etc.  I often fall asleep before I hit 100 things.  If I am still awake, I am more at peace and grounded.  Try it!  It is amazing how an attitude of gratitude can be a relaxing sleep routine.

Intentional Screen Time

Lots of recommendations are to stop screen time for half an hour or more before bed.  That never seemed to work for me, I was always picking up my phone to set an alarm, thinking of something I “needed” to check and then sighing when I realized I violated the 30 minute rule.  So I decided to throw that rule out and create a routine of what I do with my phone before bed. I have a routine of either looking at some quotes, a positive Instagram account I follow or reviewing 2 of my favorite apps, Calm and The Secret.  Calm is my go to for breath work practice to help me relax.

Cup of Comfort

I love to have a cup of something comforting while I am getting ready for bed.  My bedtime ritual includes a cup of tea, but I am careful to only have a cup so I am not making frequent bathroom trips at night. My new favorite is Herbalife Relaxation Tea; peppermint flavored and a blend of camomile, passionflower and lemon balm.  Lemon balm has historically been used to relax the mind during mental stress; sounds perfect for me in 2020! I definitely sleep better after a cup of Relaxation Tea.