If you are having trouble sleeping, you’re certainly not alone. Sleep deprivation is a common problem suffered by many, it is estimated that 30% of Canadian adults are getting fewer than 6 hours of sleep per night.
If you make “getting more sleep” a priority, you may see some changes in the way you feel, your mood and your overall general health and wellness. It can take 2-3 weeks until something may start to work well for you, so don’t give up after a few days of incorporating some of the tips below… it may just take some time for your body to adjust.
First, start with setting an intention of when you want to be in bed. For example, if you want 8 hours of sleep and you need to wake up at 6:00am, plan to be ready to sleep by 10:00pm. This means you’ll want to start getting ready for bed by about 9:30pm.
Note: If, after allowing sufficient time for your body to adjust, you find the following strategies are not working for you be sure to take action and seek further guidance. It will be important for you to get to the root cause so you can find a good natural solution that will ensure consistent good quality sleep.
15 Things You Can Try To Improve Your Sleep
Eliminate/reduce caffeine and alcohol (these increase urination and can cause restless sleep)
Don’t have chocolate within 7-8 hours of bedtime * chocolate in general should be a “once in awhile indulgence” with dark chocolate being our “go to” over other varieties
Turn off electronic devices 1-2 hours before bed and avoid having a television in your bedroom; our bedroom should be our calming “sleep promoting” environment that is free from anything that will stimulate or distract us from our intention (sleep)
Finish dinner 3-4 hours before bedtime, going to bed with a full stomach can make it harder to fall asleep and will negatively impact digestion
Drink a calming tea like Chamomile in the evening to help you fall asleep easier
Sleep in a totally dark room (all sources of light off) or wear eye covers; this will help to promote sleep and allow us to fall asleep faster
Set your bedroom at a comfortable temperature, we tend to sleep more comfortably and soundly it a little cooler temperature
Schedule your exercise routine earlier in the day or evening away, at least a few hours prior to our intended bedtime
Take a soothing bath at night; adding a little lavender to the bath water will help to calm and relax you
Listen to soft, relaxing music before bed to help unwind from your busy day
Use relaxing breathing techniques and meditation to help calm and relax yourself before bed
White noise can help us fall asleep faster, a small table top fountain or a fan is perfect
Read a couple of chapters of a favourite book to help unwind after your busy day
Yoga or Tai Chi or gentle stretching can help to de-stress before bed
Write down your worries and your “to do list” on a piece of paper before going to bed (dump your brain of details so you can relax and fall asleep faster)
Want more great resources, tips and strategies to help improve your dietary and meal planning, digestive health general overall health and wellbeing click here for a complete list of our services!
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