Healthy Sleep Habits

I’ve struggled with sleep for years. Even before children I wasn’t getting a solid night's sleep. I’d have difficulty falling asleep. Then, if I fell asleep, I’d wake up.

When I’d go to bed or if I woke during the night, my mind would turn on. I tried everything to quiet it. Nothing seemed to work.

After 8 years of this, and two children later, I was finally able to sleep through the night. I was ecstatic!

Implementing some sleep habits and and working with a naturopath were the lifestyle changes I needed. Most mornings I wake up feeling more refreshed. I still struggle some nights, but these nights are now the anomaly, not the norm.

                                                                                                      Habits to Start

Establish a nighttime routine

• Helps your body learn to expect that bedtime is coming
• Go to bed at the same time each night
• Have the room be cool - between 15-19 degrees celsius

Set the scene for relaxation

• Ear plugs
• Minimize noise in the house - use a white noise machine if needed
• Relaxation activity, such as: deep breathing, yoga, meditation, warm bath, reading a book
• Comfortable mattress and pillow
• Blackout curtains, eye shades

Exercise during the day

• Find ways to move your body each day

Schedule a problem solving time

• Review anything that’s worrying you
• Review the previous night’s worries you wrote down

Get natural light during the day

• Go outside
• Sit next to a window 

Wake at the same time each day

• Set an alarm
• Keep it consistent on your non work days as well

                                                                                                    What to Avoid

Avoid stimulants before bedtime

• Avoid caffeine 4 - 6 hours before bed (coffee, tea, pop, chocolate)
• Avoid nicotine
• Avoid alcohol as it can disrupt your sleep later in the night
• Avoid heavy meals

Avoid bright lights close to bedtime

• Phones, computers, tablets and tv’s cause it harder to unwind

Try implementing some of these sleep habits. Keep track of your sleep patterns using a sleep journal to see what’s helping. Then continue adding new habits until your find what works best for you and your sleep.

I wish you many restful nights ahead!