How to Get the Best Sleep EVER!
Would you believe me if I said good sleep actually starts in the morning?
Well, it’s true!
In order to have the coziest, dreamiest, and best sleep at night, you have to start with your morning routine.
There are two main processes that regulate sleep: circadian rhythm and sleep drive.
Your circadian rhythm is controlled by a biological clock located in the brain. It responds to light cues in order to signal the production of melatonin at night.
Sleep is vital to the body. When people don’t get enough sleep, their health risks rise. When I work with clients, one of the factors we constantly work on is sleep. Sleep is part of the roots of wellness, if that is impaired then we cant move on to other important health issues. Poor sleep leads to the immune system being compromised and metabolic health. Even one night of missed sleep can create a prediabetic state in a healthy person.
Sleep is essential to every process in the body.
Never compromise your sleep.
So, how can you optimize your sleep to feel refreshed and energized the next day?
Here are some of my favorite tips to optimize sleep:
Sleep starts with our morning routine
As I mentioned earlier, good sleep starts in the morning. Wake up at a reasonable time and get outside as soon as possible to let the sunshine hit your eyes. When you expose your eyes to sunlight first thing in the morning you are telling your brain that it is morning time. In the morning or early afternoon hit the gym or do a workout (props if it’s outside). Working out in the morning can contribute to a good night’s sleep. Any workout will do.
2. Watch the sunset
Just as the sunshine tells your brain it’s morning time. The red light from a sunset tells your body to prepare for nighttime. Watching a sunset is also therapeutic and can ask as a meditation. I always recommend being present with the sun setting and even taking some deep breaths.
3. Put away electronics
Electronics emit blue light. Blue light can affect the secretion of melatonin, the hormone that signals to the body that it is time to fall asleep. Find a pair of good blue light-blocking glasses and wear that once the sun goes down. I know nighttime is a tempting time for electronics but if you are suffering from poor sleep or having a hard time falling asleep quickly, this one tip can make a huge difference.
4. Sip on tart cherry juice, not alcohol!
Tart cherry juice is a great antioxidant and has anti-inflammatory properties. Studies suggest that consuming tart cherry juice leads to better and longer sleep. This is due to the tryptophan and melatonin contained in tart cherries. Melatonin is a sleep hormone that should be secreted at the right time of the day to tell your body it’s time to sleep. If you have a dysregulated circadian rhythm then it may not be secreting at the proper times. Tryptophan helps the body to produce melatonin. Opt for tart cherry juice without added sugar. It may take some getting used to at first if you do not enjoy the sour taste, but personally, it has grown on me. Drink a cup of tart cherry juice an hour before bed.
5. Gelatin gummies or milk before bed
If you are someone who wakes up in the middle of the night, it may be due to your liver running through its glycogen stores. Having some homemade gelatin gummies before bed may help. Another option is a glass of milk with a scoop of collagen in it or a piece of fruit with cheese. The mixture of simple sugars and protein will keep your glycogen stored till the morning.
5. Read before bed
This is not new advice when it comes to people who can’t fall asleep, but since you are not going to indulge in electronics like tv, a book is a great way to wind down. Find a non-fiction book on a topic you enjoy and read away until your eyes start to get sleepy. Fiction books are an option but they tend to be more stimulating than non-fiction.
6. Do not lay in your bed during the day
When I was in high school I would spend most of my time in my room. I would often lie down to scroll on my phone, do homework, relax, etc. But then nighttime would come and I would not be able to get comfortable or fall asleep. Your bed should only be used for 2 things: sleep and intimacy. That way when you do lie down your body is able to relax from the day and ease into sleep.
7. Lights out
Just like blue lights, regular lighting should be used to a minimum once the sun goes down. Our ancestors would use candles at night and you should too. An overhead light is bright and can mess with your body’s production of melatonin. Try to limit the amount of light you are exposed to an hour before bed and opt for dim lights or candles instead.
8. Turn your ac down
An hour before you go to sleep, turn your ac down. The cold temperature also aids your circadian rhythm to signal sleep time.
9. Switch to herbal teas
Limit coffee consumption to only 1 cup of coffee in the morning. Although you may think that the afternoon cup of coffee doesn’t interfere with your sleep, it does. During the evening start sipping on calming herbal teas like chamomile and valerian root.
10. Meditate and journal before bed
It is important to calm your mind before going to sleep. Emotional turmoil can impair the body’s ability to fall asleep. Practice mindfulness meditation before bed or write all of your thoughts out in a journal. That way your mind can relax and ease into a restful sleep.
I hope these tips help in restoring your sleep. When it comes to your sleep routine it is best to try to wake up and go to bed at the same time, even on weekends. If you end up tossing and turning just get up and do some stretching or reading. There is no sense of tossing and turning trying to go to sleep. In fact, that may make it harder to fall asleep.
If you enjoyed this blog post, I highly recommend reading about your circadian rhythm and implementing the tips there.