In all the things we do in a day, better sleep is the most important thing we can be doing. So many of us compromise getting enough rest because of our busy, on-the-go lifestyles. According to WebMD, the amount of sleep a person needs depends on many things, including age. The recommended amount of sleep for an adult is 7-9 hours. Getting enough rests starts with what time you turn in for the night.
A tip I love to get enough rest is to set a bedtime alarm and stick to it.
Here is an easy way to figure out the perfect bedtime. Take the amount of hours you want to sleep and figure out how many 90 minute sleep cycles are within the time frame of your bedtime and wake up time. For instance, if you need 7.5 hours of sleep, you would have 5 ninety minute sleep cycles.
To figure out what time to get to bed, start with your wakeup time and count back in 90 minute increments until you get to 450 minutes. That will give you 5 ninety minute sleep cycles. Do yourself a favor in the morning and skip the snooze button. Get right up to avoid trying to begin another sleep cycle that will be quickly interrupted by your buzzing alarm clock.
Gratitude
At the end of each evening, take a few minutes to download your day. Think of the first thing you did that day, then the next thing and so on. Stop on the moments that had special joys, such as the morning sunrise or seeing a fun puppy in the car next to you. Grab a cute journal or download a journaling app like the 5 Second Journal.
Write down 5-10 things from each day that you are grateful for having experienced them. Even a quick note on the calendar would work. Download my free 30 Days of Gratitude Prompts for inspiration!
Earplugs
Earplugs have been a lifesaver for better sleep for me ever since I was pregnant with my first child. The sound of even a muffled chat in a neighboring room can be enough to disrupt sleep for some. A noisy sleeping environment makes it difficult to fall asleep or to get a full night’s sleep.
When you can’t get rid of the noise, earplugs can be your best friend. Earplugs are a safe and affordable way of getting better quality sleep. A white noise machine is another option if earplugs don’t work for you.
Eat Magnesium
Practicing healthy eating habits and eating real foods is always going to be your best bet to feel great. Magnesium is a mineral that helps calm nerves and relax muscles, which may in turn give you a deeper sleep during the night. A great many Americans are not meeting their daily magnesium needs.
To fill up your magnesium stores, fill up your plate with leafy green vegetables, whole grains, nuts and seeds. The avocado is incredibly nutritious fruit and a super source of magnesium. One medium avocado provides 58 mg of magnesium, which is 15% of the recommended daily intake. Plus, avocados also have a high amount of unsaturated fat which can increase your serotonin levels, the chemical that stimulates the part of your brain that induces sleep.
Get Zen with Yoga
Calm down your evening with a relaxing yoga flow. We know that yoga is beneficial for improving core strength, flexibility, and stress levels. Less stress means less tossing and turning. Look for a relaxing routine that focuses largely on stretching and breathing exercises to improve your night’s rest.
Yoga can also help empty out or at least settle your mind before bedtime. You’ll hit the pillow feeling more relaxed and hearing less mind-chatter. The 3 Week Yoga Retreat is a great 3 week at home yoga program with step-by-step expert instruction. Perfect for beginner yogis.
Limit Sugary Foods
Eating sugary treats can disrupt more than your waistline. You may actually be disrupting your sleep without realizing it. Diets high in sugar may cause more nighttime arousals – where you shift from a sleeping state to a more wakeful state or even waking up completely.
According to the American Heart Association, women should limit added sugars to 25g daily. (For reference, a 12-oz can of Coke contains 140 calories from sugar and a regular-sized Snickers bar contains 120 calories from sugar.) If you’re hit with a snack attack before bedtime, choose a treat lower in sugar, like lightly salted popcorn.
Keep It Cool
The recommended temperature for your sleeping environment is between 60ºF and 67ºF. The body temperature naturally decreases as you go to sleep. A cool environment may actually help initiate the sleeping process.
Keep a nice fleece blanket and a cozy pair of sleep socks nearby for that cuddly warm feeling. The bedroom temperature can also affect the quality of REM (rapid eye movement) sleep, the stage in which you dream. It’s not always about more and more sleep; what you want is quality sleep!