Set Yourself Up for a Successful, Deep Night’s Sleep!

Sleep is important for our bodies both physically and mentally. Sleep provides energy, improves our mood, enhances our metabolism, reduces cravings, sharpens memory, improves focus, reduces stress, and provides stronger immunity and overall better health.

Unfortunately, there is so much going on in our lives that many of us have problems with getting a deep, relaxing, peaceful night’s sleep. We may aim to get those 7-8 hours, fall asleep quickly, but then wake up at 2 or 3 in the morning. We toss and turn and struggle with that little voice inside our heads.

Sleep has been an issue with which I have struggled and ultimately realized that the key is to set oneself up for success!

Below are the tips that work wonders for me:

  • Reduce the caffeine. If you are going to drink coffee, stick to one cup in the morning. Have a balanced lunch, and drink water throughout the afternoon to remain energized rather than grabbing that 3 pm cup of coffee.  And beware of the caffeinated teas.

  • Don't eat after 6 pm; and if you do, make it a light meal.

  • If you’re going to have that glass of wine, have it earlier in the evening.  Wine may put you to sleep quickly, but drinking too close to bedtime may have the opposite effect a few hours later.  Many individuals report that their eyes pop open at 1 or 2 in the morning.

  • *Turn off your laptop and put down all electronics several hours before you go to sleep. I feel that this is the most important tip. The light interferes with sleep, and scrolling through articles or social media will keep your mind on full speed when you need to relax and wind down.

  • Have a cup of chamomile tea, but do so a couple of hours before bed to avoid the 1 am bathroom trip.

  • Do yoga, stretches, deep breathing, or meditation--even if only for 10 minutes.  Be in the moment, and listen to the sounds of each inhale and exhale. This helps to ground you and allows all thoughts of the past and future to melt away. 

  • Take a warm bubble bath with lavender or your favorite essential oil.

  • Set the stage. Light candles, turn on dim lamps, and turn off the bedroom lights.

  • Use 2-3 drops of lavender oil to rub onto your wrists, temples, and feet. Lavender reduces anxiety and aids in relaxation for better sleep.

  • Read a good book, and I don’t mean a book you have to read for class. Select a novel by your favorite author--one who captivates you and brings you into their world.

  • As you enjoy the peaceful setting you’ve created, focus on counting your blessings and drift into a peaceful night’s sleep.

These are the tips that have worked well for me. Try them for yourself or find your own personal path to a successful night’s sleep!

Talya Kosstrin