We all know how important sleep is and how much we’re affected when we don’t get enough of it, right?
Think back to those days when you definitely could’ve used a few more hours. You probably felt sluggish and found it nearly impossible to muster up enough energy to complete your daily tasks.
If you’re someone who struggles with getting in the right amount of z’s, try these 7 ways you can improve your sleep below.
1. Ditch The Afternoon Coffee
If you find yourself tossing and turning in the middle of the night, consider cutting your afternoon coffee break out of your daily routine. Instead, swap the cup of joe for an herbal tea or some protein packed energy bites for an afternoon pick me up.
Herbal teas have so many benefits (and far less caffeine) so your mind and body can be at ease and jitter free.
Green tea is a great alternative to coffee if you still find yourself getting stuck in that 2 pm rut. It contains 35-70mg of caffeine, which is almost 3x less than the amount of caffeine in coffee.
Peppermint tea is an anti-inflammatory and can help suppress your appetite. This is perfect for those midnight cravings that always seem to sneak up on us.
Chamomile tea has been nicknamed “sleep tea” due to its ability to relieve stress and promote relaxation.
2. Create A Bedtime Routine
Our bodies learn best from habit, so developing a nighttime routine that can become a habit can be so beneficial to your quality of sleep.
A consistent routine will help keep you on track so you can be in bed at a decent hour. It’s important that you create a routine that you will enjoy and look forward to, so it’s easier for you to adapt to.
It may get a bit old, but following the same routine every night will signal a sense of sleepiness to your brain.
Here are a few things to try out:
- light some candles, grab your favorite book, and run yourself a bath
- practice a few relaxing nighttime stretches to relieve any stress
- pack your lunch and lay out your clothes fork work the next morning
- dab a few drops of lavender or tea tree essential oil on your pillow or in an oil diffuser
*Lavender has been shown to lower heart rate and blood pressure, putting you in a relaxed state.
3. Set the Mood
Your bedroom should be a stress-free place that is comfortable and relaxing. If you have things scattered all over the floor and on your bed, your mind will feel cluttered and unorganized.
Take a few minutes each night to tidy up your room and make sure things are put away, so you can enjoy a relaxing sleep and wake up to a clean room. Who wants to start their day by waking up to a mess?
Once your room is nice and tidy, your mind will feel clear and ready for a good night’s sleep.
4. Try A Natural Supplement
If you can’t help but worry about a million things as soon as your head hits the pillow, try taking a natural supplement to relieve stress and give you some peace of mind.
Trying to fall asleep with the weight of all your stressors is tough and almost impossible. It can keep you up at night and cause you to have a restless sleep, leaving you exhausted in the morning.
A natural supplement like IdealRaw Calm has ingredients like lemon balm, valerian root, and chamomile in it, which help reduce anxiety and everyday stressors.