I don't think there is anyone on the planet who doesn't wish they could have a better night of sleep. For the most part, I think I sleep pretty well (thanks to my sleep oil blend). My husband, on the other hand, does not. This often leads to me getting woken up as he struggles to turn off his brain and get the rest he needs.
It doesn't happen every night, but it means that I need to make sure that I am getting a restful night of sleep, as often as possible, to counteract the nights of interruption. I'm sure that I'm not alone in this struggle. So I decided to share 5 things to help you sleep better. These are small things you can change about how you prepare for bed that will have a big impact on your sleep patterns.
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5 Things to Help You Sleep Better
Create a Routine
We tend to have a nightly bedtime routine in place for our kids, but we do the same for ourselves? I think, for most of us, the answer is no. Creating a bedtime routine is probably one of the biggest sleeping tips I can give. You should aim to go to sleep at the same time each night, even on the weekends.
Much like our internal alarm clock wakes us up around the same time each morning, even when our alarm clocks aren't set, the same can be said for getting sleepy. Going to bed at the same time every night puts your body on a schedule that will help you naturally ease into sleep.
I know that by around 10 pm, I should shut my eyes if I want to be functional the next day and not slapping at the snooze button. For some it might be earlier and others a little bit later. I mentioned my sleep oil above. Whether the oils work or not, I now associate this specific smell with going to sleep. I won't use that blend any other time of day.
When I put it on as I get in bed, it is a subconscious way that my body knows we're settling down. Also, you can try turning down the lights in the evening as a way to tell yourself that it is quiet time. Start slowly dimming or turning off lights after dinner time to start guiding your body towards bedtime. You can also try to make your bedroom more spa like so it has a calming sense for you no matter what time of day you go in. Get Rid of Stress
Sometimes it can be really hard to shake the stress of the day. Often, as moms, we are constantly doing things for other people. I know a lot of moms use the time after the kids go to sleep to tackle housework or get caught up on laundry, etc. But I think it is the perfect time to focus on yourself.
The laundry will still be there tomorrow. By taking a little time for yourself, whether that is putting on a face mask, doing your nails, taking a bath, etc. it is the perfect way to destress from the day as you head into your bedtime routine. Just remember, if you are taking a bath, don't use super hot water which can actually wake you up! Things to help you sleep don't have to be something you take, but something you let go of. Natural Sleep Aids
I notice that I get the best night's sleep when I use a natural sleep aid like this youtheory® Sleep Nighttime Powder. This product, in particular, promotes restorative sleep*. It is a lemon-lime flavored drink mix that gets mixed with a small amount of water or juice and you drink it about 1/2 an hour before you want to be asleep. This stuff is no joke!
You absolutely can't drive after you drink this. If you want to know how to fall asleep fast, this is it! What I love most about this supplement is that, while it promotes the rapid onset of sleep*, I'm fully functional. Since I have kids, I never want to take something that might make it so I can't help them in an emergency situation.
While this helps me to fall asleep, and sleep soundly, I know that I'm still available to my kids. Like last night when my son woke me up to walk him to the kitchen to get a glass of water. My husband's side is closer to the bedroom door…I digress…
This multi-ingredient formula targets several aspects of sleep.* Since my husband has sleep issues, I decided to have him try it also. His experience was much like mine. It took about half an hour to get from wide awake to lights out. And neither of us wake up groggy the next morning.
I've shown him where I'm keeping the youtheory Sleep Nighttime Powder packets so he can grab one to help calm his mind* on those nights when it's working over time. This is one of my favorite things to help you sleep when you're away from home too. It's easy to take with you and helps you fall asleep in a bed that isn't your own.
Although it might not seem like it would really help, exercising, even in the morning, can help you get a better night's sleep. Aerobic activity, even for just 10 minutes a day, can help you fall asleep faster and wake up more rested. Physical activity can help to tire you out and relieve stress which can help you increase the duration of your sleep and improve the quality.
Studies have shown that exercising at night does not interfere with sleep like some previously thought, but it depends on the individual. I much prefer to exercise before the day gets underway. It's awesome to know that my half hour on the stair stepper this morning while watching some Real Housewives, will actually make me sleep better later.
Put the Electronics to Bed
I know, I know. A lot of us can't quit our electronics until it's time to roll over and get some shut-eye. The light that electronics, including TV, emit is terrible for us in terms of preparing ourselves to get a good night of sleep. I'm not going to get all science-y and explain what the light does to your brain and circadian rhythms because I don't know really know anything about that.
I do know that using electronics can stimulate your brain and get it to kick into overdrive when it should be powering down. I almost never check my email after 7 pm. There have been too many times where I've been all relaxed and then read something that makes me mad which leads to a ruined night of sleep.
It's best to deal with it in the morning, well rested and with a fresh perspective. So not only do the lights affect you, the communication aspect allows the outside world right into your bedroom, your most sacred space and can get you all riled up. These 5 things to help you sleep are all really easy to follow. It's up to you to make these changes to your routine and decide that good sleep is important to your overall health! youtheory Sleep Nighttime Powder is easy such a good product to add to your routine because it provides broad-spectrum support for occasional sleeplessness.
I especially appreciate the care that went into creating a formula that provides ingredients that give you the sleep help you need without high doses of certain supplements making it safe for extended use.
Find out more about how others are using youtheory products and more of their benefits.
*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.
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