10 Ideas for Better Sleep
Healthy sleep patterns are essential if you want to boost your performance as an athlete, increase energy, and generally, live a healthier life.
Yet good sleep can be elusive and hard to consistently come by given the daily stressors of life which are frequently responsible for sleep problems. I’ve provided these ten ideas to help you cultivate better sleep hygiene, calm an overactive mind, and feel rested for the day ahead!
First, start with setting an intention of when you want to be in bed. For example, if you want the recommended 8 hours of sleep and you need to wake up at 6:30am, plan to be ready for sleep by 10:30pm.
This means you’ll want to start your bedtime ritual by 8:00pm when possible — yes, give yourself ample time to wind down as our minds are extremely stimulated and active throughout the day.
Start by picking just two or three of the tips below and start small rather than try to do everything on the list and setting yourself up for overwhelm.
01 Drink a calming tea in the evening to kick-off your bedtime ritual
02 Add light yoga or stretching into your routine to de-stress
03 Perform a brain dump and write down all the things you want to get done in the near future so your mind can prepare for sleep
04 Exercise during the day
05 Listen to soft music or white noise as you prepare for bed
06 Incorporate relaxing breathing techniques or meditation into any part of your day
07 Create a relaxing sleep environment
08 Eliminate/reduce caffeine and alcohol intake
09 Turn off electronic devices 1-2 hours before bed (or at least place in another room out of sight)
10 Stick to a consistent sleep schedule
01 Drink a calming tea in the evening to kick-off your bedtime ritual (yes, everything on this list can be considered part of your ritual).
You are taking the first step in creating a ritual as you read! I love a non-caffeinated earthy tea like roobios or homemade ginger tea but you can also opt for something lighter like chamomile.
Try this yummy homemade ginger tea recipe if you have a few minutes and are stocked up on ginger root:
Cut 1/4 inch slivers or quarter-sized chunks of fresh ginger root and place directly in boiling water or your kettle. Bring to a boil, and let simmer for 10-20 minutes. Simmer your tea while you practice idea #2 below and drink to enjoy while you explore #3. This is also amazing for digestion support a.k.a you ate too much for dinner.
02 Yoga and stretching while thinking limber body, limber mind!
Gentle yoga or stretching at night can help de-stress and physically release energy from the day. Move your body after sitting for hours and prepare your mind for rest with just five minutes. My advice — don’t get too caught up in how this should look. Simply get yourself on the floor and start rolling around — your body will inform you of what it needs and if all else fails, channel your inner baby and lay on your back and hug your knees into your chest!
03 Perform a brain dump and write down a list of things you want to get done tomorrow and/or for the remainder of the week to clear your mind for sleep.
Now you can fully prepare for rest and relaxation without your mind playing your to-do list on repeat. This can be a very therapeutic practice and your list should include both personal and professional items — from paying your credit card bill and scheduling a haircut to finishing that work proposal. With these action items down on paper, your mind can focus on calming thoughts and soothing rituals that will lead to more peaceful sleep.
04 Exercise during the day.
Or at night for that matter! There are conflicting studies around whether exercise before bed is good or bed, but in general, regular exercise is associated with better sleep quality. Where can you find 30 minutes in your day for movement of any kind?
05 Create a relaxing sleep environment.
Keep your bedroom an intimate space that is dedicated to rest a.k.a avoid working, if possible, and eating in bed. Close the curtains or shades to create a dark environment and wear an eye mask if necessary. It’s been suggested that room temperatures between 60 and 68° F (15.6 to 20° C) are ideal for sound sleep
06 Listen to soft music before bed or white noise.
Calming sounds are wonderful for our nervous system and tell the brain “okay, it’s time to start thinking about rest.” Pay attention to what you’re listening to before bed and how this makes you feel from an energetic and physical standpoint. How do you want to feel before you fall asleep? Self-inquiry can support a constructive bedtime ritual and allow you to set positive bedtime intentions which will lead to more restful sleep. I love this Spotify playlist of natural sounds.
07 Breathing and Meditation
Incorporate relaxing breathing techniques or a short guided meditation into your bedtime routine to help quiet an overactive mind. This can be as simple as sitting quietly and breathing in long, deep breaths to the count of 5 seconds and breathing out to the count of 5 seconds. During this exercise, pay attention to both sides of your breathing and feel a sense of equanimity between your inhale and exhale. Let them work together and repeat for 10 rounds. Check out this guided yoga nidra (yogic sleep) meditation for sleep if you’re struggling with falling asleep, it’s one of my favorites and has been a comfort during many sleepless nights.
08 Eliminate Caffeine and Alcohol Intake
Caffeine and alcohol interfere with healthy sleep patterns and can be disruptive by promoting periods of wakefulness and less deep sleep. Avoid caffeine well before bed, as in have your last cup before 3pm, and even try to eliminate caffeine altogether if you’re really struggling. Alcohol should be consumed in small quantities and avoided within 2-3 hours of bedtime if you’re hoping to achieve deep rest.
09 Turn off electronic devices 1-2 hours before bed (or at least place in another room out of sight).
By limiting exposure to bright lights, especially blue light, we can preserve melatonin production which is a hormone that makes us sleepy and associated with regulating circadian rhythms. Consider purchasing a good ‘ol fashioned alarm clock for your bedside table if you’re concerned about losing this phone I suggest leaving electronic devices out of the bedroom altogether but if it’s necessary, try using an application that limits screen brightness. Additionally, the content we consume before bed may contain unsettling imagines that are not conducive to relaxation and restful sleep. Pay attention to what you’re listening to before bed and also, what you’re watching before bedtime. What type of imagery before bed would provide you with the quality of sleep you desire?
10 Create a Consistent Sleep Schedule
Go to bed at the same time and wake up at the same time to strengthen the circadian rhythm that promotes good sleep. Exposure to bright, natural light early in the day can help you feel wakeful and in turn, sleepy at night. Bright sunlight also helps regulate circadian rhythm.
Ultimately, when we practice good sleep hygiene, we sleep more restfully, clear space in our minds and invite new ideas, thoughts and positive feelings that lead to better health and well-being.
The process of change is gradual. Keep at it for a few weeks and if these simple solutions don’t work for you, be sure to check with your doctor to see if they can find the root cause. A functional medical practitioner or naturopathic doctor may be able to find a good natural solution for you and I’m happy to offer recommendations!
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