Posted on October 29, 2022

Ever get overwhelmed with trying to get better sleep? My guess is for a lot of us the answer is yes. We know that better sleep helps us feel more rested, energized, joyful and productive, but we also know that it can be extremely elusive at times. 

Here are some tips to help you get better quality sleep and FEEL happier and more vital. 

Most important Tip: Do the best you can and remember that courage doesn't always roar, sometimes it simply means you’ll try again tomorrow!

7 Tips to better sleep:

1. Get enough rest

Sleep is one of the most basic requirements that our body needs. When we do not get enough sleep, it affects our brain function and our mood. Additionally, lack of sleep can lead to poor concentration and memory loss. Try to get between seven and eight hours of uninterrupted sleep each night.

2. Reduce caffeine

We love our coffee but let's remember that caffeine is a stimulant that is known to keep us awake. So let's find the happy balance. To enjoy a good night’s sleep, reduce your caffeine intake - even if only by a little. Avoid drinking coffee or tea too close to bedtime.

3. Go to bed earlier

If you are having trouble falling asleep, try going to bed a little earlier than usual. snagging some extra time in bed helps your body to relax and prepare for a good night's sleep.

4. Avoid/Reduce alcohol consumption

If you enjoy a favorite alcoholic beverage, have it! Just keep moderation top of mind and remember that alcohol is a depressant that increases anxiety and reduces your ability to fall asleep. If you really struggle or feel anxious about falling asleep, it may be a good idea to avoid consuming any type of alcoholic beverage too close bedtime. Instead, enjoy a relaxing drink like warm milk or herbal tea.

5. Move your body regularly

Moving our bodies regularly promotes blood circulation and keeps your mind alert. It also helps you sleep better. Move your body daily in ways that are enjoyable to you. Dance, run, hike, walk, swim, yard work, play a sport, jump rope, stretch and any other way you find pleasing to your body.

6. Eat well-balanced meals

Eating balanced meals throughout the day helps prevent hunger pangs and keeps your blood sugar levels steady. A high level of blood sugar makes it difficult to fall asleep. Try eating 80% whole foods and 20% discretionary foods. Never deprive yourself of food that brings you comfort and satisfaction. Eat it and enjoy it without guilt - that's what your 20% is for :)

7. Use relaxation techniques

Try using relaxation techniques like deep breathing, reading, journaling and meditation to help you decompress and relax. I personally use some or all of these every night and has had great success.