1 - Stop drinking water before bed
It’s so simple that it’s easy to ignore! If you’re bladder’s full, you’re going to get up in the night to pee. That will disrupt your sleep and you risk not feeling rested when you get up.
Avoid liquids for two hours before bed and empty your bladder immediately before hitting the hay. This will help ensure you have an uninterrupted night’s sleep.
2 - Sleep in complete darkness
As much as possible, shut off all the lights around you and close the windows. If that’s not possible, use an eye mask. Light disrupts your circadian rhythm and blocks the production of melatonin, which is key for deep sleep. (1)
3 - Avoid screens before bed
Our phones, laptops, and televisions all emit bright, stimulating light which is very disruptive to sleep. The frequency of a screen’s flicker-rate is very stimulating and also the light itself messes with melatonin. To make matters worse, often the imagery and content on the screens is mentally stimulating.
For a good sleep, avoid screens for an hour before you sleep.
4 - Create a relaxing bedtime routine
Often we reach for screentime when we are bored, so it’s very helpful to fill the hour before bed with enjoyable, relaxing activities. Spend time before bed taking a hot shower, praying or meditating, journalling, reading a book, cuddling with a loved one, and enjoying personal hygiene and self-care practices.
5 - Regular sleep times
When you sleep at consistent times, you prime your body to get sleepy at the same time daily, and also to wake up at regular times. You can get into this habit by setting nightly ‘go to bed’ alarms on your phone.
6 - Sleepy Supplements
If you’re not eating a balanced diet or you’re not supplementing correctly, you may find this can contribute to insomnia. Get adequate amounts of Vitamin D, B12, Magnesium, and Iron.
Your sleeping challenges can also be related to a hormone imbalance. In this situation, you can try doTERRA’s Clary Calm blend and their Polyphenol Complex. You will also get incredible hormone support by taking dōTERRA’s MetaPWR system regularly. So many have reported deep, restful sleeps since starting on the system.
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