So, you want to get a better night's sleep? Here are a few tips to help you get there. Don't try and do everything all at once. One change at a time will help you and won't be overwhelming.
1. Workout during the day. Exercise improves your sleep quality and quantity. I know, you are busy, you are tired, there is no time. Please refer to my earlier posts - you just have to schedule it in. You might not "feel " like it, but it doesn't matter - MOVE YOUR BODY!
2. Limit your caffeine to no more than 2 cups of coffee per day and do not consume it after 2pm. The effects of caffeine last for up to 6 hours.
3. Turn the lights down in your house at least one hour before bed. Call it "mood lighting", but think of it like creating a sunset. Use lamps instead of large ceiling lights.
4. No devices - 1 hour before bed, put your devices away. Do not do work or watch the news before bed. This will stimulate thought and will be hard to turn those thoughts off. They might even wake you up in the night.
5. Stretch, meditate and yoga. I get some flack for this in my house, but it does work. Before bed, take the time to stretch or do a quick meditation. There are a ton of resources to guide you through this.
The truth is, we can all probably be just a little bit better. Try to focus on improving your sleep and see the benefits in the rest of your life.
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