Everyone needs a good night's sleep to function at their best. Yet inevitably we all have struggled with sleepless nights at some point in our lives - especially if you have kids!

 

What affects your quality of sleep?


Some factors that affect your sleep include:

  • Stress and anxiety. Your thoughts can lead you to experience more stress and anxiety.
  • Caffeine late in the day or alcohol.
  • The light from phone, computer, and television screens.
  • Being uncomfortable. You need a comfortable bed, pillows, sheets and blankets; darkness and quiet.
  • Too much clutter. If your bedroom has too much physical clutter, then your mind will, too. Clear your space and you’ll clear your mind.
  • Lack of exercise. Exercise decreases levels of cortisol, the stress hormone that adrenalizes you and revs you up. Exercise raises your levels of serotonin, the relax and feel good hormone.
  • Bodily aches and pain.
  • Sleep apnea. My husband found out he was waking up 200 times a night from not having enough oxygen to breathe. If you snore and/or wake up gasping for breath, ask your doctor about sleep apnea.

When you don't sleep well, you're groggy the next day, not at your optimal best, and you tend to think more negatively and are less motivated. That means your energy isn't great and you show up in the world shining less brightly.


10 Tips to Fix Your Sleep Problems and Get a Great Night’s Rest:


  1. Clear the clutter.
  2. Relax your mind and body: Meditate or do yoga.
  3. Breathe. Use a 4-7-8 breathing method. Inhale through your nose for 4 counts, hold your breath for 7, exhale for 8 counts and while you exhale, make a whooshing sound. Repeat at least 3 times.
  4. Try a sleep supplement: Take a supplement like magnesium, 5-HTP, melatonin, theanine, and GABA.
  5. Screens off: Turn off your screens an hour before bedtime
  6. Try sleep-inducing foods like almonds and walnuts, turkey, or chamomile tea
  7. Limit caffeine and alcohol use.
  8. Avoid naps during the daytime.
  9. Exercise. The optimal time is working out in the early morning.
  10. Make sure your bed is comfortable.
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