Tips for Sleep

Listen to the blog post:

Hello everyone, and welcome to the Mama Debz Blog! We are so happy to have you here and grateful you have chosen us for your journey towards better health!

Our blog today is on “Tips for Better Sleep.”

Are you feeling low on energy, or not able to focus? Are you irritable? If you’re not sleeping well, the rest of your life suffers. Life circumstances can disrupt your sleep, and we can’t control everything going on in our lives. Things like problems at work, household responsibilities, relationships, and managing childcare can make sleep difficult to come by. If you add in other unexpected challenges, like financial worries, layoffs, family emergencies, and illness, your quality of sleep may become a lot more challenging.

Here are tips to help you create a calm environment and implement habits that encourage a more restful nights sleep.

1. Exercise regularly: Regular physical activity, especially aerobic exercise, can help you fall asleep faster and make your sleep more restful. Exercise earlier in the day, as exercise generally stimulates the body.
2. Go to bed and get up at about the same time every day, even on weekends: This will help reinforce your body's sleep-wake cycle.
   
   
3. Don’t eat or drink large amounts before bedtime: Eat a light dinner two to three hours before sleeping. If you get heartburn, avoid spicy or fatty foods in the evening. Avoid drinking liquids directly before bed. This prevents waking up to make trips to the restroom.
   
   
4. Avoid caffeine, nicotine, and alcohol in the evening: Limit stimulants several hours before bedtime as they can make it difficult to fall asleep and stay asleep.
5. Sleep primarily at night: Napping during the day throws off your body’s clock. If you must nap, be sure to do so early in the day and for no more than 30 minutes.
6. Limit noise: As little noise as possible is the best option for most people. However, some people prefer to fall asleep to the sounds of the ocean, rain, or white noise. Figure out what works for you. If you’re forced to sleep in a noisy area, ear plugs can help, or a fan can be useful to drown out unwanted noise.
7. Jot down your concerns, worries, and anxieties before you go to bed: Anxiety excites the nervous system causing your brain to send messages to the adrenal glands and make you more alert. Avoid this by writing down worries, possible solutions, or any tasks that need to get done.
8. Place your clock out of plain sight: An illuminated digital clock may cause you to focus on the time and make you feel stressed or anxious.
9. Prioritize Psychological comfort: What do you need to feel comfortable? A locked door? Closed windows? A stuffed animal? Create a bedroom situation that is most conducive to sleeping comfortably.
   
   
10. Create a relaxing bedtime routine: Aim to do the same thing each evening so your body knows it is time to relax. Take a warm bath or shower, sip a cup of herbal tea, or listen to soothing music. Avoid consuming violent or upsetting ideas that create fear or stress.
    
    
11. Make your bedroom a place for sleeping: Do not use your bed for paying bills, watching television, or working on your computer. The body needs to recognize that your bed is a place for rest or intimacy.
12. Keep your bedroom peaceful and comfortable: Choose a comfortable mattress and pillow. Adjust lighting, temperature, humidity, and noise level to your liking. Use blackout curtains, eye masks, earplugs, extra blankets, fans, or humidifiers to make yourself completely comfortable.
13. Use guided imagery and hypnosis: Listening as you fall asleep is a great way to help change negative sleeping patterns and achieve a more restful sleep.

Sleep is an important part of maintaining your health and enjoying your life, so keep these tips in mind. Maintain a regular sleeping schedule and ensure that your environment supports peaceful sleep.

Thank you so much for being the best part of the Mama Debz wellness community. We hope you continue to join us weekly.

Enjoy your week and make sure to fill it with love, joy, happiness, and good health!

With love,
The Mama Debz Team