How to Get Better Quality Sleep

One of the most common complaints I get from clients is that they aren’t sleeping well. Sleep is so important as a lack of sleep affects the quality of life. Everything is more difficult when you are tired. Here are some ideas to achieve better sleep:

Set the Stage

Make sure your bedroom is optimized for good sleep. This means adding blackout curtains if the room isn’t dark at night. Consider investing in comfortable quality bedding and a high-quality non-toxic mattress.

The ideal placement for the bed is in the “command position,” where you have a view of the door but are not in line with it. The bed should have a solid wall behind it. Ideally, your bed frame will have a headboard for a supportive feeling.

Air Quality

Fresh airflow is essential in a bedroom. If the weather permits and the air quality is good where you live, leave the windows partially open at night. Alternatively, you can use an air purifier to keep the air circulating and fresh. I recommend this one.

Eliminate Clutter

The mind cannot relax if there is too much visual stimulation, whether from clutter or too many items jammed into a room. The space under your bed should be kept clean, and it is best to void using this space for storage.

Create a Nighttime routine.

Nighttime rituals signal to your mind and body that it is time for sleep mode. Automatically set all your devices to shift to night mode when it gets dark so you aren’t as impacted by the stimulating blue light. Refrain from using electronic devices at least an hour before bedtime (I know this one is so hard). The more you can stick to the same sleep and wake-up time, your body will start to regulate automatically. Set a quiet time and create a relaxing environment. Lighting on dimmer switches works excellently. Light some candles. Put on a relaxing nighttime playlist and get into the nighttime vibe.

Mind What you Put in Your Body.

Establishing a cutoff time for eating in the evening is a good idea because eating too late at night can disrupt sleep. The body will be working to digest rather than resting. Alcohol and caffeine can disrupt sleep as well. While everyone’s tolerance for caffeine is different, it stays in the system for quite some time, and it is best not to consume caffeine past noon.

Exercise

Daily exercise helps to reduce stress and anxiety. Moving your body during the day will burn energy and allow your body to regulate its sleep/wake cycle better. Bonus points for working out outside early in the day. Exposure to the sun in the morning resets your body’s inner “sleep clock.”

Keep a Journal/Notepad by Your Bed

Does your mind get busy as soon as your head hits the pillow? Do you start to worry or overthink? Dump it all onto paper and then let it go.

Happy sleeping!

x Ashley