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10 ways to Improve Your Sleep

It always blows me away how much of my life sleep has an effect on. When I have a good sleep, it affects my whole day positively. I am kinder, I have a clearer mind, I have energy, I have more patience, I make better food choices, and so much more. Now, if I consistently have enough restful nights, that’s where the magic happens.

In the past, I have struggled with sleep. Even before HAVING kids. A while back I made one big change in my life that changed the game for me and I am going to share that secret as well as 9 others with you! But first, here are some things that sleep plays a major role in...


Here are 10 tips to help you improve your sleep:


1. Stick to a Schedule:

Sticking to the same bed and wake-up time helps maintain your normal circadian rhythm. This allows your body to maintain its internal clock and naturally improves sleep quality. Maintaining the same schedule on weekends is important too!

Tips to Reset Your Internal Clock:

  1. Wake up at the same time every day

  2. Get natural sunlight every day

  3. Cut back on caffeine and avoid it altogether after 2:00 pm

  4. Keep your bedroom as dark as possible (this will help your body produce melatonin)

  5. Go to bed at the same time every day

  6. Keep a Routine

2. Create a Bedtime Routine: Bedtime routines can be super effective and they act as a signal to your body that it is time to relax. Everyone is different so there is not one perfect bedtime routine. Try experimenting with a few different things and see what works best for you. Here is an example of a routine that you can incorporate into your pre-bed ritual.

Sample Bedtime Routine

  • Take a bath or have a shower (I love using this detox bath soak)

  • Wash your face (I use this 5 step routine - it is amazing for self-care!)

  • Brush your teeth - Try to avoid toothpastes with Carrageenan, Aspartame, parabens, sodium lauryl sulphate (SLS) (not to be confused with Sodium Lauroyl Sarcosinate (SLSA),which is naturally derived from coconut or palm oils))

  • Moisturize and massage your body with a relaxing lotion or body butter. (This is my favourite)

  • Journal

  • Read (a paper book)

  • Set an alarm

  • Listen to relaxing music or a guided meditation (there are lots of great apps for free)

Note: This routine can take you anywhere from 20-45 minutes. Do what works for you and remember, you don’t have to spend a lot of time on each activity. Just taking the time to do some selfcare before bed is very relaxing. It is also very powerful!

3. Exercise

Research has shown that those who exercise regularly, have better experiences with sleep. 30 minutes per day, 3 times per week is a great base point. Exercise is amazing because it is one of the most effective tools for stress relief and prevention. Bonus points for finding an activity that feels fun! (ex. Soccer, swimming, walking with a friend, snowboarding, etc.)

4. Stretch Before Bed

Stretching is a great way to relax the body and prep yourself for bed. It also helps us to become mindful and get in touch with our bodies. This helps us to focus our attention on our breath and body, not the stressors of the day.

5. Get up and go to another room

Tossing and turning isn’t fun for anyone. Trust me - I used to be an expert at it. Sometimes, getting up and leaving the room helps you reset your mind and your body. If you didn’t go through a pre-bedtime routine, this would be a good time to do so, or do it again. Stretching, meditating, or reading from a paper book are great ways to relax the mind and body. Then head back up to bed and try again!

6. Drop Your Devices

The Blue light on our cell phone can actually disrupt your sleep by restraining your body’s production of melatonin (the hormone that controls your sleep-wake cycle). It makes your brain think it’s daytime making your body think it should be awake. Note, this becomes a vicious cycle because it can effect your sleep-wake cycle for the following day as well!

7. Use White Noise

White noise can be very helpful for sleeping. It's even shown to help ease symptoms of anxiety. It helps by masking sounds that might interrupt your sleep, which increases your chances of having a peaceful and uninterrupted sleep. If you DO wake up, it's often easier to fall back asleep. I use our ceiling fan as white noise and it also helps me to focus my thoughts on one sound and drown out everything else that is going on in my head.

8. Natural Sleep Aids

Natural sleep aids can be very helpful when struggling to get your sleep cycle in order. I use an awesome homeopathic Sleep Spray that has a low dose of melatonin with valerian root and chamomile in it. It helps calm my mind and drift to sleep without feeling groggy in the morning. Here are some other great sleep aids to look into.

9. Hydrate Well

Proper hydration allows for proper lubrication of mouth and nasal passages which allow for a comfortable sleep. Being dehydrated at night can compromise your alertness, energy, and cognitive performance the following day. If you have a hard time drinking water, here is my favourite way to flavour my water and increase my energy and alertness at the same time!


10. Nutrition

As I mentioned before, there was something major that changed the game for me. That change was with my nutrition which has created the biggest shift in my sleep challenges. About 7 years ago, I started to focus on eating whole foods. I also started avoiding inflammatory and acidic foods as well as anything with artificial sweeteners or colours and switching to organic meat that is antibiotic and hormone free. What started out as something I though would be temporary ended up turning into a total lifestyle change for me. One of the major benefits I noticed (aside from feeling way better and having clearer skin.. I also started to sleep better and I noticed an increase if energy and way more ease with weight management. The challenge with what I was doing back then is that I did it with no help at all and it made it really challenging because I didn’t have the support to do it which made the transition really dang hard. Then (almost 3 years ago now) I came across this amazing nutrition program which is basically a simplified version of what I was doing, but with the support and resources needed to help them with the transition. Here is some info about the program I am talking about if you want to learn more!


BONUS:

Here are some foods that can help you sleep:


3 Complete Snacks that are Good to Eat Before Bed

  • 2 tablespoons raw almond butter and an apple

  • Half of a smashed avocado with some shredded turkey mixed in a bowl with some chopped spinach (s & p to taste)

  • A handful of raw nuts or seeds and a small bowl of berries


I hope this helps you get some better rest. Happy snoozing ✌😴

 
 
 

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