Do you know have trouble sleeping? Maybe you can fall asleep, but can’t stay asleep? Maybe you’re able to stay asleep but have trouble actually falling asleep. If you can learn to implement my tips on how to sleep better every night, I can almost guarantee that half your problems would go away.
I learned how to sleep better the hard way
For a few years my body and mind didn’t know how to fall asleep. My mind would be racing every night worrying about calories, workouts, my future, my past and how bad my day was. I’d replay my whole life in my head and worry about things that weren’t even worth worrying about.
I’d worry so much that I “half” dreamed about my worries! I say half because I never got good deep sleep. I was always half asleep and half awake. My body was screaming for rest but my mind wouldn’t stop thinking. Every day I’d wake up restless, force myself through a workout, then go to work and work a full day.
I can probably count only a handful of times where I remember sleeping well, and that’s only because I’d be so exhausted that even my mind couldn’t mess with me anymore. But waiting till I’m completely exhausted to get one good nights sleep every few months wasn’t ideal.
I HAD to learn how to sleep better. I had to find a solution. I tried yoga, deep breathing, drinking tea, cut down on coffee, and even put my phone away at least 1 hour before bed. Sometimes those things would work and sometimes they didn’t.
The truth is that, I caused this insomnia upon myself. I had abused my body with orthorexia, disordered eating and excessive exercising. I didn’t nourish, honor and love myself as I should have. Working out right when I woke up and again just a couple hours before bed, totally messed up my sleeping cycle. Not to name going to bed on an empty stomach which made everything worse. And to top it all off, I’d think about how I could eat healthier, and do calorie math in my head which drove me insane. With all of these thoughts in my head, of course my mind would be racing!
How to sleep better step by step
Learning how to sleep better is so crucial. Why? Because it can literally make half your problems go away! To just name a few problems sleep can help with;
-Stess, Depression, Anexiety
I personally was experiencing all of those things, until I learned how to sleep better. There are so many things to do to improve your sleep, which I’m going to share below. All of them are super important and cannot be practiced just once! You need to practice these tips daily in order to get good sleep every night.
First of all it’s really important to be aware of what you’re going to sleep with. Consider asking yourself;
-What am I going to bed with?
-Are you going to bed with judgements about yourself or others?
-Are you going to bed with your phone, your TV on and stimulating your brain?
-Are you going to bed with emotions that need to be cleared? With anxiety? Thoughts about tomorrow? Calories? Ways of restricting your diet?
If you answered yes to any of these questions, then my best tip to help you sleep better is to do free form writing, or journaling. Grab a piece of paper and write down everything you’re thinking about. When you’re done, rip it and throw it away.
I created a downloadable sheet for you to experiment with different ways to sleep better. Anywhere from herbal teas to spiritual practices. Challenge yourself with it for 2 weeks and see how it works for you. Here’s your how to sleep better guide.
If you have a partner, you could also share with them about your worries. Don’t just complain about it, be vulnerable. The point here is to get everything out of your head so you don’t take unnecessary thoughts with you to bed.
Second of all, don’t workout in the evening before bed because you don’t want your body to be recovering from your workout, when it’s supposed to be resting. And DON’T go to bed on an empty stomach. Going to bed starving will never help you sleep. You also don’t want to go to bed with an overly stuffed belly.
For me, I have to stop eating 2 hours before bed, and if I’m still feeling hungry I snack on pistachios, a little piece of dark chocolate and peanut butter or just something that’s mostly high in fat, because I find that if I eat something too sugary or high in protein I’ll have trouble sleeping. Eating too close to bedtime can raise core body temperature and metabolic rate, making it difficult to fall asleep.
-Set boundaries with all your electronics. It could be not checking your email, notification, or instagram after 6 pm. Just make sure it’s at least 1-2 hours before you go to bed. Don’t go to bed with your phone! Leave it outside your room, and get yourself an alarm clock, so no there’s excuse!
-Minimize your caffeine intake!
-Have a routine, some “me” time. Do something that feels soothing and comforting. Take a bath and have a cup of chamomile tea with magnesium, both help you sleep better. Try to read a book, pray, meditate, and even stretch your body with some gentle yoga movements.
-Make your sleep routine consistent, meaning go to bed and wake up at the same time every day.
-Make sure your bedroom is pitch black when you go to bed, so dark that when you open your eyes you can’t see anything at all. If you don’t have good black out curtains, then use a sleep mask.
Now that you know how to sleep better it’s time to implement all these things. Once your sleep is better, you improve your digestion, your brain power, energy, mood and so much more.
If you know anyone who’s sleep deprived, share this article and they’ll thank you for improving their sleep!