Last updated on July 12th, 2020 at 11:30 am
Sleep is important. Actually it’s SOOO! important for our physical and emotional well being. Here are some of the things I did to get better sleep – they’re free, aren’t supplements and anyone can do them.
I don’t even remember when was my last good sleep. I’ve always been a night person, you know what I mean – going out with friends, watching TV till late, studying in the evening…But my crazy nightlife was never a problem for me.
My life changed a lot once I started having problems because of endometriosis. My sleep hygiene and anxiety were terrible! I couldn’t fall asleep for hours, my heart was racing, I couldn’t normally breathe, I was sweating and tired of counting down from 1000…
I can say it was endometriosis fault. I remember days when I have had an awful night’s sleep before and I just couldn’t be productive, creative, not even talking about happiness and good mood.
And then feel like a horrible person. And then because I wouldn’t get a good sleep and would wake up super early, I’d be tired and eat like a trash can the next day. Which turned into 15 pounds weight gain in one year.
On top of that – panic attacks from my bad, bad anxiety. They made me wake up after every 2-3 hours, and you can only imagine how tough it was to fall asleep again AFTER THE PANIC ATTACKS.
THE IMPORTANCE OF SLEEP
Good sleep provides us with essential memory processing, repairs our bodies, regulates our body weight. Lack of sleep drastically affects our mood, creativity, brain function.
While you’re sleeping, it’s the time for
your immune system
your blood vessels
your entire body
to clean up the mess that’s been built over the previous day, recover, and rebuild itself. That’s how important sleep is.
Sleep is so important so if you’re having trouble sleeping, here are 7 tips to get better sleep at night so you can feel more energized, focused, and ready to take on the day, every day!
No matter what, sleep is something we all need. It’s so important for our health! Not only physical health but mental health as well.
The key to getting a great night’s rest is really just RELAXATION before bed. You need to relax. Unwind. Let go of the day’s stresses and worries. Easier said than done, right?
Thankfully, one step at a time, I started getting my sleepless nights under control. And I mean, ONE step at a time. I started going to bed and waking up earlier – while getting 7.5/8 hours of sleep.
So, just keep on reading for my ultimate guide to getting your best sleep ever!
HOW TO SLEEP BETTER
Here are some of the things I did to get better sleep – they’re free, aren’t supplements and anyone can do them.
1. STOP DRINKING CAFFEINE LATE IN THE AFTERNOON
Coffee’s always been one of my favorites. Before I was drinking 4-5 coffees per day. And I was more than fine. But my endometriosis changed also that. Quitting coffee (not at all) was one of the most difficult decisions I’ve ever made.
If you’re caffeine sensitive, you’ll know what I mean when I say to avoid intaking anything that as a lot of caffeine well before you go sleep. This includes sodas, tea, coffee, and even chocolate!
For me, I need to have finished my coffee or black tea by 12 or 1 pm or I risk rolling around the entire night. Everyone is different though so find a time that ultimately works for you!
Stick to drinking decaf coffee or herbal teas like Chamomile instead and skip out on caffeinated teas and coffees when it’s late in the afternoon or night.
2. WAKE UP AT THE SAME TIME, EVEN THE WEEKENDS
I mentioned this in my article on how to boost your energy naturally. Waking up at the same time every day will boost your energy and help you to be more productive.
Waking up early helped me being more productive and full of energy the entire day. The most important step here is to move your body regularly.
The best thing I’ve ever done is to wake up really early. When I say early I mean before everyone else. Yes, it is possible.
But be realistic. Waking up at 5 am may be really hard for you. It was also for me, but I did it. That gives me the possibility to do millions of things before everyone else is awake. And for me, it’s like a new life. I need time. 24 hours per day is not enough. But if you can’t handle it, 6 am is also a good choice.
3. HAVE A MORNING ROUTINE
Having the perfect morning routine is not so easy, trust me.
Waking up really early, when everyone still sleeps, makes me feel so relaxed. The morning holds some magical power, feeling of a fresh start, it’s amazing. Having my own morning routine gave me the opportunity to be ready for the day, to be more self-confident and productive.
4. AVOID WORKING IN BED AND AFTER 8 PM
Working late in the evening is not a good idea. Your brain is tired, your body needs to rest.
If you’re working in bed often or till late, your brain will start to associate your bedroom as a workspace. Choose a designated space for work, whether it’s an office or a cozy nook in your living room. Also, consider working remotely from a coffee shop if you need a change of scenery!
PIN IT FOR LATER
5. DON’T EAT AFTER 7 PM
What I’m trying to do is I’m eating only eight hours per day. Now, don’t get me wrong, I don’t eat all that time. I have 3 meals per day and some healthy snacks.
I just have my breakfast really late. Usually around 11/11:30 in the morning I make a smoothie. Then between 13-14h, I have lunch. The last meal I have is till 19 pm.
I did feel hungry the first day or two, but after that, it gets so much easier. And I feel lighter and somehow happier.
Plus this way it’s easier for me to do intermittent fasting. I can start eating at 11 in the morning or 12 pm – depending on how many hours I want to fast that day. I highly recommend not eating at least 3 hours before bed to get better sleep and to feel rested the next day.
6. LIMIT SCREEN TIME
I know this is a hard one. Taking a break from technology is the best way to keep your body healthy.
Try putting your phone away and keeping the TV off before bed. If you can, that’s great! But I am just not that person. To me, those things allow me to really take my mind off of the day and allow my brain to relax and not have to think or worry about anything.
However, the blue light can inhibit melatonin production making it hard for you to fall asleep and stay asleep.
7. SET UP THE ENVIRONMENT
The atmosphere where you sleep is SO important. Also, keep it quiet and not too warm (although I do love to sleep in a warm place – so something I’m still working on!).
I know, there’s only so much you can do about these things, but it’s worth a shot to see if it helps you! Earplugs if your environment is noisy, blackout curtains if your room is too bright and a fan to keep it cool in your room.
I hope this was helpful and you implement some of these techniques into your nightly routine. Remember, sleep is important! Not only will you feel better physically, but mentally too.
If you found these tips helpful or have other suggestions I’d love to know!