Getting a deep, restorative, and relaxing night’s sleep is the white whale we grownups all chase. In today’s blog, we want to help you get the best and deepest night’s sleep every night. Here are some tips and strategies you can start using tonight!
Stick To A Consistent Sleep Schedule
Our body’s are nothing if not habitual, but habits go both ways. If you develop a bad habit, then that will remain consistent over time, while the same goes for good habits. Take some time to really develop a night time and sleep schedule that works well with your job and your family life and then stick to it! You may have to sacrifice a few creature comforts like staying up late to watch a movie or binge watch your new favorite show, but in the long run, those small sacrifices add up to huge returns in overall quality of life improvements.
Create a Relaxing Bedtime Routine
Similar to putting together a consistent schedule of when you go down for the night, you will also want to establish a consistent pre-bedtime routine. This can be whatever works best for you, but we recommend a nightly ritual to help get your body into “sleep mode.” Here is a quick example of a bedtime routine that you can use as a baseline for your own success:
- Take a warm bath with some relaxing music to help get your mind and body at ease
- Use a post-bath body lotion that contains either lavender, chamomile, or lemon. These scents help to relax you and put your mind at ease for better sleep
- Stop phone and tablet usage at least 30 minutes to 1 hour before trying to go to sleep
- Once you’re in bed for the night, instead of doomscrolling on social media, we recommend performing a 10 or 15 minute guided meditation or at least 5 minutes of purposeful breathing and quiet contemplation
- Read a book in low light to get you more relaxed and ready for sleep
Optimize Your Sleep Environment
It’s one thing to get your routine on point, but it’s another to get your sleeping environment set up for success as well. To optimize your sleep environment, we recommend taking steps to ensure that your bedroom is cool, dark, and quiet, and absent of distractions. Setting up a white noise machine either on your phone or a separate device can help you fall asleep faster and with less stress because you won’t be disturbed by every siren, squeaky floorboard, or train passing by. The white noise will wrap you in a comfy audio blanket to help you drift peacefully off to sleep.
For The Road
We hope you enjoyed learning about our tips for getting a deep sleep every night. If you would like to know more about this or anything else along these lines, we are happy to help. Just contact us and we can go over your options and help you find the best path for your health and nutrition goals. Schedule a consultation for any of our amazing services by reaching out to us here. We look forward to hearing from you.
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