With these 7 Habits for Better Sleep, you’ll find yourself waking up feeling refreshed and packed with enough energy to get you through the day!
This post is sponsored by Traditional Medicinals. As always, all opinions are 100% my own.
It’s true that quite a few people have clinical sleep disorders that need medical treatment, but many people are just getting poor sleep due to bad habits. We live in a busy time where our days are packed with places to be and things to do. Simple, yet important little habits, are often pushed aside. Here are seven habits to start today to help you get back on track for a better night sleep.
7 HABITS FOR BETTER SLEEP
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With technology always an arm’s length away, it can be hard to resist looking at your Instagram feed right before dozing off; however, disconnecting from digital stimulation can do wonders for preparing your mind to calm down. Even the blue light from your phone has been scientifically proven to prevent the secretion of melatonin, which influences circadian (sleep) rhythms. Watch YouTube videos and catch up on Reddit and Facebook earlier in the evening. Put the phone down, close the computer and turn off the TV at least 30 minutes before your regular bedtime.
You don’t have to pull out a yoga mat and sit crisscross applesauce with your hands held out. All you need to do is just sit and ponder or reflect on your day. What did you do today that you’re proud of? What can you do better tomorrow? If it helps you to focus, you can write down your thoughts in a journal. This is a time to think about self-improvement and questions you have, not to dwell on faults or comparisons to others.
DRINK TRADITIONAL MEDICINALS HOT HERBAL TEA
Herbal tea is naturally caffeine free, which makes it a great flavorful afternoon and evening drink. It’s smart to stay to caffeine-free later in the day since it can stay in your blood for up to 8 hours.
Herbs in tea like chamomile and lavender help calm your nervous system and soother and support your digestive system, helping when you’re feeling stressed or tense.* And Traditional Medicinals uses high quality, pharmacopoeial grade herbs. This means you’re getting the full health benefits, as well as flavor, in each carefully blended tea formula. My favorite tea to relax with is the organic Chamomile with Lavender. It has a fragrant floral bittersweet taste and helps me relax before bedtime.
If you happen to have a little occasional anxiety and stress, Traditional Medicinals has a few special blends of tea just for those days. I highly recommend the Stress Ease Cinnamon tea, one you can enjoy up to four times a day. With it’s easygoing and adaptable personality, this warm and cinnamony tea promotes relaxation while relieving stress and irritability.* And if you’re just trying to unwind before bed, you’ll want to try Nighty Night Valerian tea. This herbal nighttime tea is made with an especially relaxing herb, valerian root. It helps calm and soothe your nervous system while also helping promote a good night’s sleep.* And sometimes, there’s nothing more comforting than just the routine of holding a warm mug snuggly in your hands. It’s so easy to find Traditional Medicinals teas at a store near you. I pick mine up at the local Walmart!
ENGAGE IN RELAXING ACTIVITIES BEFORE BED
Just as children do better with a calming bedtime routine, adults do too. Activities should be soothing and allow you to unwind. If watching a lighthearted show helps you relax, that’s great. Just be sure to turn it off 30 minutes before you lay down. In the meantime, find something you can do that doesn’t involve being plugged in — reading, journaling, knitting, taking a bath or having a calm conversation. I think you’ll realize how enjoyable developing one of these habits can be.
STICK TO A SCHEDULE
If you have to wake up 4 days out of the week at 6:30 AM and your normal bedtime is at 10:30 PM, then go to sleep every night 10:30 PM and wake up at 6:30 AM every day. Yes… even on a Saturday. Our bodies like habit and routine, and when you change it up, it’s hard to get it back on track. Although most of us already know this, life tends to get in the way and a little reminder now and then to practice self-control is good. Netflix will be there tomorrow; no need to binge all night.
Not only is exercise good for your heart, bones and muscle strength, it’s good for your sleep. Insomnia is often linked to anxiety and depression, which can be reduced with exercise. Just make sure you exercise a least 3 hours before bed (I love the mornings!) to give your body and mind time to wind down.
AVOID EATING RIGHT BEFORE BED
Our bodies are not meant to digest food in our stomachs while sleeping. Eat your last big meal at least 2 hours before bed, so your body has time to complete digestion in the stomach. If you’re feeling a little bloated, try traditional Medicinals Belly Comfort Peppermint tea or Ginger Aid. Both of these teas aid in digestion. The Ginger Aid tea is great to sip if you enjoy the taste of spicy ginger and sweet lemon, whereas the Belly Comfort tea features a cool and refreshing peppermint taste. These teas can also help you sleep better if you’re restless sleep comes from your belly. After all, It’s much easier to sleep will if you’re digesting well.
Even if you try just two of these habits, I’m sure you’ll start to see improvement in your ability to fall asleep faster and achieve a deeper sleep that will leave you waking up feeling more refreshed. Happy sleeping!
Looking for more lifestyle tips?
- What If You Don’t Time to Workout
- DIY Vanilla Bath Salts
- 10 Best Organization Apps to Make Life Easier
- Why It’s Totally Okay to Take a Mental Health Day
- Tea for Two – or Three, or Four!
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat cure, or prevent any disease.