10 Ways To Sleep Better Tonight
Sleeping all the way through the night is luxury for me. I tend to let things bottle up and let myself get extremely stressed out and anxious, which significantly ruins the quality of sleep I get. I’ve tried Melatonin (HATED IT more than I hated the Dirty Dancing remake, which is quite a lot), a small-ish glass of red wine before bed, and reading “boring” books in many attempts to get a good night’s rest. While reducing the amount of stressors in my life is still a work in progress, here are a few remedies over the past year that have helped me fall asleep much easier.
1) The 4-7-8 Breathing Trick:
- Exhale completely through your mouth and make a little “whoosh” sound as you do it.
- With your mouth closed, inhale through your nose while you mentally count to four.
- Hold your breath while you count to seven.
- Exhale through your mouth for a count of eight, while making a little “whoosh” sound.
- Inhale again and repeat the cycle three more times.
The most important part is holding your breath during the eight-second step. This allows for oxygen to fill your lungs and then circulate throughout your body, ultimately creating a feeling of relaxation.
2) GABA: I picked up these orange-flavored lozenges from Sprouts and use them on nights when I desperately need a few hours of uninterrupted sleep without the groggy feeling you get with other OTC sleep medicines. I simply place one under my tongue and I’m usually fast asleep before it fully dissolves.
3) Disconnect 30 Minutes Prior: I used to scroll Pinterest before bed but lately I’ve been disconnecting from all electronics 30 minutes before I want to fall black out (the good kind). I don’t even have a TV in my room because I’ve heard that the waves they emit (even when it’s off!) can interfere with your sleep pattern. The recent iPhone update added a Night Shift setting that lowers the lighting of your phone to a golden glow, which I set in case I do grab my phone in the middle of the night and want to avoid the harsh glare of my regular settings.
4) Listen To An Audio Book: I’m currently listening to The Man God Has For You by Stephen Labossiere (review coming soon!) every other night. He has a really soothing voice and I feel like I’m falling asleep to empowering advice that I still absorb even after I’m not actively listening.
5) Yoga: Occasionally, I’ll do a few quick stretches with some deep breathing and a quick Yoga By Adrienne YouTube video to help me unwind after a long day.
6) Journaling: At the end of each day, I’ll write down 3 things I want to work on tomorrow, whether it be job related or something in my personal life. It gives me a sort of release instead of holding onto things that have been weighing on me that day, kind of like me putting it down on paper removes it from my body and puts the energy elsewhere.
7) White Noise Apps: These are great if you’re a person that needs some type of background noise to help you doze off. There are tons of them in the App store with lots of different sound options like a blowing fan, rain drops, or waves breaking against the shore.
8) YOGI KAVA STRESS RELIEF TEA: This is my favorite Yogi tea besides the Slim Life Blueberry Green Tea. I usually get a nice little sleepy buzz halfway through the mug. It does taste a little spicy/earthy but still delicious, even for the most sensitive taste buds.
9) Relaxation Spray: I usually spray my pillows with a stress reliever spray from Bath and Body Works or a Black Tea spray from Marshalls about an hour before I go to bed so it’s faint and not overpowering but still effective when I crawl under the covers.
10) Head Massage: Every other night before bed, I give myself a little head massage with some CASTOR OIL to release any tension that built up during the day. I’m prone to getting pretty bad headaches at the worst times (like in the middle of a really good date the other night!) and I’ve found that when I can remember to do it, this helps A TON at preventing them.
What tips do you have for getting a good night’s sleep?