Incorporating healthy sleep habits into your daily routine will have a big difference on your overall physical, emotional, and spiritual wellness. You spend about one-third of your entire life sleeping, so it is imperative to get enough sleep so that you are living your life to its fullest potential! Sleep affects almost every organ and system in the body, including your heart, immune system, lungs, metabolism, and mood. Sleep also plays a huge role in eliminating toxins in your brain that build up while you are awake. Most adults need around 7 to 9 hours of sleep a night. Below we cover some of the best tips for getting a great night’s sleep!
Create a Routine! Go to bed and wake up at the same time each day.
Creating a routine around your sleep is very important if you are seeking to to have more consistent energy throughout the day. Going to bed earlier around 10 p.m. and rising around 6:30 a.m. or 7 a.m. is a great place to start. It may take some time to stick to this routine. Through following the guidelines below, you will find this routine will get easier with time!
Exercise around an hour a day, but no later than an hour before bed.
Daily exercise is ideal to make sure you are moving your body and utilizing the physical energy you have stored up. If you do not exercise, your body may feel restless when it is time to sleep. However, it is important to keep in mind that exercising close to bed time may give you too much adrenaline to fall asleep. Therefore, exercise in the morning or afternoon is suggested.
Avoid caffeine, alcohol and nicotine late in the day.
Stimulants will not help you fall asleep. They will keep you up late or disrupt your sleep patterns and have you awake in the middle of the night.
Avoid technology, bright lights and loud sounds in your bedroom.
The bright light of your phone, television, or computer will disrupt your sleep through placing unnecessary strain on your eyes and stimulating your senses. Humans originally developed without these devices and would once fall asleep as soon as it was dark out as they were much more in tune with what is known as the circadian rhythm. When you use bright lights prior to bedtime, your body is confused as to what time it actually is.
Relax before bed- try a warm bath, reading or listen to soft music
Slowing down and unwinding at the end of the day is the best way to ensure a great night’s sleep! A bath with calming essential oils of lavender and rose, a good book, and some low-key music under candlelight is a great option.
Incorporating a sleep herbal tea tonic may also help you fall asleep and is also a great daily addition for your overall health! Chamomile and lavender herbal caffeine-free tea contains antioxidants and nervous system relaxers to promote sleepiness. Adding in almond milk which contains melatonin— the sleep-regulating hormone— would be the perfect option here.
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