may 29/22 - How to get better sleep...some of this might shock you!

My adorable grandson Carson at 1 week old showing us how to sleep the right way...NAKED!

How to get better sleep…some of this blog may shock you!

Waking up exhausted is not a great start to any day. I used to feel like that until I realized we don’t just put kids to bed expecting them to fall asleep instantly, they have a BEDTIME ROUTINE! When this really sunk in and I started following a routine my life started to get so much better!!

So here’s what I call Sleep Hygiene (I’m sure other people call it that too) but I like the word “hygiene” because it means something you do daily or consistently at the very least!

So do what you do if you were putting kids to bed! There is bath time, story time, blackout curtains, a cozy sleep environment THIS IS THE KEY!! 

I knew I had to do the same thing for my bedtime ritual so here’s what I did!

Declutter & Decorate - First and foremost - get your bathroom and bedroom ready!! Just like decorating a baby’s nursery or a child’s room you wouldn't put toys and clutter in your baby’s room so don’t do it to yours.  Make your bedroom inviting, tranquil and relaxing. I think this is the fun part and be sure to include soothing colours, beautiful bedding and pillows and blackout curtains. Make sure you wash your bedding every few days, there is nothing better than fresh sheets! Plus revamp your bathroom as well, see my next recommendation.

Get water involved - bathing at night is a luxury and you don’t have time or a bathtub, have a spa shower, involve water somehow, even if you just take the time to wash your face really well with a hot face cloth just involve water somehow! If your bathroom isn’t spa-like, you must change that! Include candles, incense, glass jars with fancy bath bombs and Epson salts to clear the day's energy. Your bathroom is one of those places that you can be ALONE so make this YOUR time to wind down, to meditate and to relax. Honestly it's one of the best things I ever started doing and it will make a difference in your daily life!

Sleep naked - keeping your room cool and sleeping naked has been studied and the verdict is that sleeping naked helps your skin breath, helps you stay cool, improves the quality of sleep (you will sleep deeper)  and if you have a partner to sleep naked with it reduces your stress levels by increasing your oxytocin, which is the hormone that makes you have that warm and fuzzy, loved feeling. If you sleep in a hot room or are hot at night this can do a number on your cortisol levels (stress hormone) that can lead to other health issues such as anxiety and weight gain. So just keep the room cool and get naked!

Read Something - just as a child would after a bath, read a book. Not a book on your phone, not Instagram or Facebook or anything on your phone! Get your phone out of your room. Read a lighthearted book and only commit to a couple of chapters and then lights out.  Be sure to have a few sprays or tablets of Melatonin (3mg) every single night just to relax the mind. Melatonin isn’t a sleeping “pill” but a hormone that helps regulate your sleep, be consistent and you will have a better quality of sleep!

The BIGGEST one you haven’t thought of- EMF’s - these wireless energy waves surround all electrical devices and so dealing with the electromagnetic issues that surround you is SO important! Devices such as your phone, the TV, an alarm clock, your lamp, even your laptop, baby monitors and even electric blankets can emit strong electrical fields even when turned off so UNPLUG them or get them out of the room. They significantly contribute to poor sleep and reduce your Melatonin levels and sometimes can even emit radiation. Unplug everything in your bedroom, keep your phone out, shut your Wifi down at night (the main contributor of EMF’s) and absolutely DO NOT HAVE A TV ON!!

Thank you for following my journey to writing a book series!
Stay balanced,
LeeAnna