3 Tips to improve sleep

If you struggle with getting adequate sleep, this post is for you. Not getting sufficient sleep can through off your performance, thinking, behavior, and mood.

I have been struggling with my sleep pattern or circadian rhythm. Go back and read the Circadian Rythm post for more tips. So, I started some new things to help me get a better night's sleep. Here is what I have started doing to improve my sleep.

1. Set up a bedtime routine.

Mine is about 30-60 minutes long, but you set yours for however long or short you want. I start with getting in my pajamas which I recently purchased new ones that are all soft satin silk. The comfort of what you wear to bed makes a difference. You don't want to be too hot or too cold. I have found that silk material regulates my temperature much better than other fabrics.

I then wash my face and put on my nighttime creams. I use a retina cream and moisturizer.

I added a new vitamin from HUM nutrition called Beauty zzZz. It is a melatonin and B6 complex that helps promote restful sleep. I have been using this religiously for a month, and it has been a game-changer. I can't express enough how in love I am with HUM nutrition. They have been a massive help with my health concerns. Check them out here.

I take this about 20 minutes before I plan to turn off the lights and hit the pillow. While I wait for the melatonin to kick in, I get comfy in my bed, lounging to read. The reading helps to calm my mind and unwind after the day. If I am not reading, I listen to a podcast or journal to get some thoughts out.

Once the vitamin starts kicking in, I start my bedtime meditation. I use the smiling mind app. I chose this one because it is free and has meditations for a multitude of concerns. My 13-year-old daughter also uses this before bed to help her unwind and sleep soundly. I follow the guided meditation, which turns off after you reach the end in case you fall asleep during it.

2. Move more

With winter blowing in and the days getting shorter, I have had to find other ways to move my body that are not outside. Don't get me wrong, there are great activities you can do outside in the winter months, but when you work a full-time job that starts at sunrise and does not punch out till sunset, it gets hard to do those outdoor activities during the week.

While at work, I stand at my desk and do leg lifts, hip twists, or march in place. I try to get up at least once every hour and walk around, including doing a flight of stairs. If the weather permits, I take a quick walk around the parking lot on my lunch. When I have enough time, I will take a brisk walk on our treadmill in the evenings.

Sticking to a workout routine has been slightly tricky with the kids and me back in school. Throwing in Halloween, Thanksgiving, and Christmas within three months, I have been a busy bee preparing for these holidays.

3. Reduce stress

Reducing your stress lowers your cortisol levels. If your cortisol levels are too high, your sleep will be off. Moving more will help to lower that cortisol level but finding other ways to help manage your stress are a tremendous help to getting that restful night of sleep.

When stressed, I will crank out some tunes and dance it out. I love cooking and will start cooking a bunch of stuff. This is also beneficial during the week when I am busy and already have parts of my meals made or prepped the day before. When my energy levels are low because of the continued stress overloading me with cortisol, I will veg out and watch some real housewives or listen to a podcast.

While listening to a podcast, I will pull out my yoga mat and do some light stretching. The stretching I do are relaxing yoga stretches, like child's pose, legs on the wall, savasana (corpse pose), and some laying twists poses. Some nights I do a short yoga flow for relaxation and stress relief.

I know how stressful the holiday season can be, especially if you are the host. Remember to take time for yourself, rest, relax, ask for help, and know that your idea of perfect doesn't matter as much as you think. Your family will be happy spending time together and having laughs with you.

I want to know whether you do any of these things to help with your sleep. Will you be implementing these things into your routine to get better sleep? Do you have different things you do to help with sleep? I want to know what those are and let me know how it goes if you implement these into your daily routine.