Physical Wellbeing

Top Tips for a Better Night’s Sleep

The Challenge

When was the last time you woke up feeling refreshed and ready to take on the world? Getting a good night’s sleep is just as important to your physical wellbeing as diet and exercise. If you’re waking up tired – or hitting the snooze button one too many times – this challenge is for you!

alarm clock with older woman in the background sleeping

Watch What You Eat and Drink.

Drinking too many caffeinated beverages throughout the day can cause problems at bedtime. Caffeine can stay in your system for up to eight hours! Limit caffeine intake during the day, and if you must have caffeine beyond mid-afternoon, try decaf. Food can be problematic as well; eating too late in the evening can disrupt your sleep cycle. Avoid heavy foods within two hours of bedtime, especially spicy and acidic foods that could trigger heartburn.

Create Your Own Sleep Oasis. 

Your sleep environment may hold the key to a better night’s rest. Temperature, light, and noise can all directly affect your ability to get a good night’s sleep. Try lowering the temperature in your bedroom, or invest in lightweight bedding to help keep you cool at night. If light is the issue, eliminate extra outside light with blackout curtains, or try getting rid of bright alarm clocks or other light-emitting electronics. Is noise keeping you awake? Consider using earplugs or a white noise machine to help block out unwanted sounds. Bonus: using a fan can both lower the temperature and provide white noise!

Implement a Routine.

Try to go to sleep and wake up at the same time every day (yes, even on the weekends). Getting your body into the habit of going to bed at a regular time can help reset your circadian rhythm. If you aren’t sleepy at bedtime, try taking a hot bath about 90 minutes before you plan to head to bed. Also, avoid bright screens and blue-light emitting electronics at least two hours before bedtime, or try wearing glasses that block blue light.

Go Natural. 

Experiment with relaxing scents; spritz your sheets with calming lavender, or fill your diffuser with chamomile essential oil. Consider using a natural sleep supplement. One popular supplement is melatonin, which is a hormone your body produces naturally at night to help promote sleep. If you do decide to try a sleep supplement, make sure to research it first, as well as consult with your doctor.

What helps you fall asleep at night? Tell us your top sleep tips when filling out the participation survey!

Resources

Read through the articles below for additional tips on getting a better night’s sleep:

Sleep tips: 6 steps to better sleep

How to Sleep Better

8 secrets to a good night's sleep

Report Participation

Sisters, we have made it easier for you to document your participation in A Clear Vision of Life: The Wellbeing Program and be entered to win a Challenge incentive.  Just fill out the form below! 

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