Tips for a more restful sleep

Article sponsored by Kaia Naturals. 

Sleep. We all know we need it. But do we really realize why it’s important? And doesn’t it seem like when we’re falling behind in one area of our lives, sleep is often the first sacrifice we make?

I personally think that sleep is one of the most fundamental acts of self-care. But I know from experience that quality sleep is easier said than done. #wiredandtired problems. According to the CDC, more than one-third of Americans don’t get enough sleep — so I know I’m not alone in this arena!

Some professionals argue that sleep is more important than diet and exercise when it comes to a healthy lifestyle. Attequet sleeps promotes a healthy immune system, supports healthy metabolism, supports balanced hormones, helps you focus and be productive, helps you combat stress, reduces irritability and keeps energy levels up.

Here are some tips and tricks for more restful sleep. Stuff that hopefully gets you to bed on time, improves your quality of sleep and keeps you in full “zzz” mode all night long.

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1) Don’t go to bed with a full stomach (small snacks are fine). While you sleep, your body and digestive system should be resting, not digesting food.
2) Don’t drink too much before bed so you can limit disrupting bathroom breaks in the middle of the night.
3) No caffeinated drinks past 2pm — instead focus on herbal beverages like calming teas such as tulsi or chamomile.
4) Avoid high-intensity workouts in the late evening. It will rev up heart rate and cortisol and make falling asleep much harder.
5) Avoid blue light exposure from TVs, iPhones and iPads. It tricks the brain into thinking it is daylight and effects melatonin levels. Try using night-shift on your phone if you can’t detox from digital past 8pm.
6) Avoid loud music — instead, wind down with sleep stories or noise machines.
7) Make sure you’re in bed (lights off) by 10-11pm. Anything later could kickstart a cortisol release and before you know it, you’re wide-eyed staring at the ceiling at 3am.
8) Keep your phone and other electronics outside the bedroom or at least not on your nightstand.
9) Blackout blinds — darker rooms help the quality of sleep and promote natural circadian rhythm (if not, try an eye mask).
10) Figure out your perfect bedtime routine (aim for 30-60min) and stick to it nightly. Dim the lights, put on PJs, brush your teeth, read a book, diffuse some lavender, throw on that Kaia overnight dry shampoo, whatever gets you prepped for bed.

 

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