Practical Ways you Can Improve Your Sleep Quality
One of the keys to wellness that we can control (but often struggle with) is sleep. You might be in your early motherhood era with infants and littles and sleep is a distant memory. Or you might struggle with anxious thoughts and all the worries and to-do lists run through your head in the middle of the night. Maybe you have always had insomnia or sleeping issues. It could be any or all of these, but if you reach for caffeine all day, experience heavy eyelids or the afternoon slump, you will definitely benefit from these 14 easy tips for better sleep.
Sleep is so crucial, not just for you to be able to function daily, but also because it is an integral part of your physical health. The importance of sleep is often underestimated. I’ve personally struggled with getting good sleep and have taken another step in my wellness journey by focusing on improving my sleep quality with these 14 tips. Below you will see how I have succeeded!
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Sleep Stages
There are 4 stages of sleep and one of those most of us have heard of, REM (Rapid Eye Movement). REM is when you are asleep but dreaming, your eyes move rapidly and your brain waves are functioning the same as if you were awake. REM sleep is associated with your cognitive function. On average, 20-25% of REM sleep is ideal. There are 3 other stages of sleep that fall under non-REM sleep and 2 of those fall under light sleep and the other is deep sleep. Deep sleep is necessary for your physical restoration and health. It’s when your body temperature and heart rate decrease and your body works to repair muscles, tissue and cells and strengthens your immune system. On average, 13-23% of deep sleep is ideal.
Better Sleep
You have control over your sleep and it is extremely vital to your mental and physical health. Luckily, improving sleep quality is not rocket science. If you can incorporate these 14 very do-able tips below into your life, you will be on your way to better sleep in no time!
Tip #1 Implement A Sleep Schedule & Commit
I make it a priority to be in bed asleep every night by 10pm. I know that my wake up time is 6:30am so if all goes well, I’ll get 8.5 hours of sleep a night. Your sleep schedule may not look like mine, but I’d challenge you to make one that works for your family, work, etc and stick to it. Sleep is a priority to me so my goal is to get 8 hours of sleep every night, right in the middle of the recommended 7-9 for adults.
Tip #2 Don’t Eat/Drink (Alcohol) Late
This is just a good general rule of thumb. Your body needs time to digest and eating late can cause your heart rate to remain high while you sleep which causes you to not get the good sleep you need. Drinking alcohol before bed can also cause your heart rate to remain high while you sleep. It disrupts your REM sleep causing your total time in this stage of sleep to be less than you need.
Tip #3 Move Your Body
I confess that exercise is probably the biggest struggle in my wellness journey. As a mom who works, I am so busy in my daily life that when I feel like I don’t have another minute to spare in my day, the first thing that goes is exercise. BUT exercise is key to wellness and every time I am able to get a walk or jog in, my sleep quality is better. Exercise can reduce the time you lie awake waiting to fall asleep or lie awake in the middle of the night. In the day and age of working remotely, many people aren’t getting the daily movement they need to maintain health. We have to be intentional.
Tip #4 Slow Down on the Caffeine
One of my favorite things in life is coffee, and I mean real coffee, a dark black cup of joe. I love the smell, the taste, and the boost I get from it! But I have to be careful because if I drink it later than 2 in the afternoon, I will no doubt have trouble sleeping that night. For many people who are sensitive to caffeine that cut-off time needs to be even earlier, closer to noon. Figure out what works best for you, but be intentional about slowing down on the afternoon caffeine if you struggle with sleep.
Tip #5 Put the Phone Away
This one can be difficult, but is super beneficial. If you’re serious about improving your sleep, I would challenge you to try to limit your screen time before bed. Stop looking at your phone a half hour before bed and work up to an hour. Another challenge would be to put the phone in another room while you sleep. I know some people need their phone close to them for potential emergencies, but it can disrupt your sleep, and it’s also a great deal of exposure to EMF’s (electromagnetic fields). I started keeping my phone in a different room than where I sleep after I read an article about a study in Europe about plants growing near cell phones. They put plants in the same room with a cell phone and plants in a room alone and over time those plants in the room without cell phones thrived in comparison to the ones who lived in the room with cell phones. Just think about that for a bit…
Tip #6 Wear Blue Light Glasses
If you ARE intending to look at your phone or watch tv a few hours before bed, grab yourself a pair of blue light filter glasses. Blue light is light from digital screens that not only causes eye strain but also disrupts melatonin production which can make it hard to fall asleep and stay asleep. I wear blue light glasses daily as I stare at a computer screen for most of my day and it helps reduce strain. They also help at night if I’m working on my laptop or if I’m planning to watch tv before bed. I really love them and can absolutely tell a difference if I don’t wear them. Plus you can find really cute and inexpensive ones!
Tip #7 Take Time to Wind Down
Reading is my personal choice for winding down, but you may prefer a warm bath, writing in a journal or something else. The point is to create a peaceful and calming routine for a few minutes before bed to help your mind and body relax and help you prepare for sleep.
Tip #8 Set the Mood
This doesn’t mean what you might think. Creating a restful atmosphere for sleep is important. Make sure your bed is clear and your room is tidy. The goal is a quiet and a peaceful haven for you to retreat to. If you’re hardcore, remove the TV from your room. I once heard someone say ‘The bedroom is for sleep and sex only’ which is a great goal if you really want to keep the focus on better sleep (and your marriage)!
Tip #9 Cool Down
Make sure the room you sleep in isn’t too cold or too hot. The ideal temperature for sleep is a cool 65-68 which will allow your body to adjust its own temperature throughout the night as needed. Getting too warm or too hot causes sleep disruptions as I’m sure you’ve experienced at one time or another. So adjust the thermostat and keep it cool!
Tip #10 Magnesium
It’s been reported that nearly 50% of Americans are deficient in magnesium. Magnesium is an important mineral that is essential for a variety of reasons including heart and bone health, as well as migraines. It’s also known to induce production of chemicals in the brain that promote sleep. One cool thing about magnesium is you can take it in pill form or topically. One of my favorites is Earthley’s Good Night lotion which I use on my kids’ after a long day of activity. I also use this magnesium spray for myself. I use it nightly and have noticed a significant improvement in my sleep. It’s also super handy for my husband who is prone to leg cramps in the middle of the night. He sprays it on the leg while it’s cramping and the tension begins to release. It’s truly an undervalued tool for health!
Tip #11 Turn Down The Lights
My latest investment in better sleep came from this sleep mask that I fell in love with. We don’t have blackout curtains so I had to find a way to reduce the light in my bedroom so I could sleep better. I found this weighted sleep mask that completely darkened things for me and it has been a game changer! If light is a hindrance to your good sleep, try this out!
Tip #12 Take A Deep Breath
I’ve recently learned the importance of incorporating breathwork into my nightly bedtime routine. Slow and controlled breathing helps to relax the parasympathetic nervous system. When my head hits the pillow, I focus on deep breathing with counts of 7-4-8. Take a deep breath in for 7 seconds, hold the breath for 4 seconds and then exhale for 8 seconds. This focused breathing will begin to calm you and move your body out of stress mode. Make this habit a part of your routine and you will have better sleep in no time!
Tip #13 Sunlight Alarm Clock
If you’re like many people, you use your cell phone as your alarm clock, but I’ve found a way cooler alarm clock and I guarantee it’s WAY less annoying than what you’re currently using. It’s a sunlight alarm that uses light to wake you instead of sound. These alarms mimic the gradual brightening of the morning sun, usually over a 30-minute period of time. For those who are like me, and hate being startled awake by a harsh alarm, this is a must-have!
Tip #14 White Noise
If you’re a mom, you may use a white noise machine for the baby/toddler. I know I do! But some adults need white noise to sleep and that’s ok. This is a part of setting up the atmosphere in your room so you are prepared ahead of time to get a good night’s rest. If you don’t have a white noise machine, there are sunlight alarms that have the white noise option already on them. Another brilliant option is to use an air purifier. They naturally have a white noise type sound so you’re essentially getting a twofer. Kill two birds with one stone and keep the air quality in your bedroom clean while snoozing to the hums of the air purifier.
What about Melatonin?
In recent years melatonin has made its way into mainstream popularity. Many people are giving it to their kids and taking it themselves to help improve their sleep for a given night. Melatonin is a hormone that is produced in your brain and helps regulate your sleep and circadian rhythm. The problem with using synthetic melatonin as a supplement for sleep is that it can impact your body’s natural ability to produce melatonin. It’s a temporary resolution and it’s more important to figure out the root cause of your sleep issues. Personally, I wouldn’t take it for sleep but would make efforts to naturally increase the melatonin my body is producing.
Bonus Tip!
Ways to Naturally Increase Your Melatonin
- Circadian Rhythm – Focus on being in the sunlight early in the morning and avoiding bright lights
before bed. - Get natural sunlight during the day.
- Avoid alcohol and caffeine close to bedtime (You may have seen these above!)
- Eat foods high in melatonin such as: pistachios, eggs, milk, tart and goji berries, fish
Track Your Progress
Whenever I work to improve an area of wellness, I want to see progress! The Oura ring tracks many biometrics but for sleep specifically it tracks body temperature, blood oxygen levels, heart rate, HRV and breathing rate to determine the sleep stages I’m in during the night. It tells me how long I slept, how often I was awake at night and how many minutes of REM and Deep sleep I get each night. For awhile, my Oura ring data reflected a higher than ideal heart rate while I slept, so one of my focuses was to get that down. With some trial and error using the tips above I was successful! Being mindful not to eat after 630pm, incorporating exercise into my day and using my weighted eye mask while I slept all helped reduce my heart rate. The more you’re aware of where the root issue is, the easier it will be for you to adjust so you can have better sleep.
Supplements for Better Sleep (for you & the kids!)
One of the common struggles of parenting littles is periods of sleep changes or issues. My almost 3 year old is currently struggling with some sleep regression so I’m familiar. I’m not quick to use supplements of any kind on my kids to help them sleep unless it’s absolutely necessary. There are some safe options I keep on hand for both adults and kids. The first is Earthley’s Sleepy Time which is an extract that is full of herbs that will help the kids (or you) have feelings of relaxation and calm which make it easier to fall asleep. The second is a homeopathic remedy and there are versions for both kiddos and adults. Both of these options are liquid and super easy for kids to ingest.
Good Night!
Hopefully now you are feeling encouraged and empowered to take any sleep issues you or your children might be experiencing into your own hands. You may have identified the root cause of your struggle and are now equipped with many different ways to get better sleep. Sweet Dreams!
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Great collection of tips to implement!!
These are such awesome tips!