For as long as I can remember I have been the worst sleeper. There are many factors that play into it I am sure. Obviously having a toddler and a baby doesn’t help with getting a solid 8 hours, however, after implementing the following tips, I can say my sleep does definitely improve. If you are finding yourself having a rough time getting some quality shut eye, keep reading and hopefully some things that have worked for me, will work for you too! As a mom, I know that following all these steps can be tough, I personally find it difficult to follow each and every one of them theses days, so don’t feel like you have to try all 5 at once. Eventually I know I will be back to following all 5 of theses, but for now, it’s one day at a time, one step at a time!
Here are my 5 tips for better sleep
Not eating after supper
This one was huge for me. Every single time I would snack after supper while enjoying some down time, I would have a rough night of sleep. I’m talking about “junk” snacks. If I snacked on chips, or buttery popcorn, or anything else salty and delicious, I would be up all night. My nutritionist suggested switching to something like grapes (bonus, try freezing them…you won’t regret it) and it certainly helped. I still get something to snack on and I am not going to bed starving, especially since we eat so early.
I’ve always loved writing, so this one comes easy to me. I keep a journal and a pen on my bed side table and right before shutting my eyes I write in it. It doesn’t even have to be long. I usually recap my day and write out the things that are bothering me. It’s a good way to get it off my chest, before trying to fall asleep, to help my mind stay clear. I also like to write three things that I am happy about, or three things that made me smile during the day.
Locking away negative thoughts
I heard about this method years and years ago, and it might sound silly, but don’t knock it until you try it. I imagine a fake box sitting on my night side table and I picture myself scooping out all of the thoughts in my head that are keeping me awake, and putting them into this box, locking it, and telling myself I can’t think about them anymore until I unlock the box. It helps me redirect myself incase my mind starts to wander that nope, these thoughts are locked away and I don’t have to think about them until the next day.
Charging my phone away from the bed.
This one is probably the hardest one for me to do. It is so tempting to grab my phone when I can’t sleep. However, take a quick peek at this article, “Can Electronics Affect Sleep” explaining why it’s not a good idea to take your phone to bed. I really started to try to not have my phone beside me at night, and being honest; it’s not as easy as it sounds! Too many times I have gotten up to grab my phone, which ends up leading to hours of unnecessary scrolling and lost sleep.
No coffee 6 hours before bedtime
Another hard one for me to follow! I love my coffee. But after reading this study “Caffeine effects on sleep…” I really have tried to limit my caffeine intake. Especially after 1 p.m. I go to bed pretty early most nights, but I can honestly say on the days where I do not have an afternoon coffee, my sleep is significantly better. A great tip is to sip on decaf for that last cup…I know, easier said than done.
I hope that if you are having difficulty sleeping, this post helps you out! If it does, give it a share so we can help others learn some tips that might help them get some better sleep too.