Have you ever felt like you are dragging through your day? Maybe you wake up feeling really tired and find it hard to get to sleep at night? Have you ever woken up in the wee hours of the morning but then you're unable to get back to sleep and before you know it the sun is up and you’re feeling exhausted?
These are major indicators that you are over tired and need more sleep!
Here is a little secret: Sleep begets sleep. Simply put you need to find a way to get more sleep. My hope is that I can provide a few tips here for you to do just that.
Step #1 Get to sleep earlier
It’s much easier to get to bed earlier than to try and sleep in. Sleeping in can sometimes off-set your day leaving you feeling groggy and clouded mentally. You also don’t receive as much quality sleep in comparison to if you had just gone to bed a bit earlier.
Set an alarm an hour earlier than your normal bed time to prepare to wind down.
Make your bedtime non- negotiable.
Be in bed 10-15 minutes early, with lights out, to get settled in.
Take time to notice when you begin to feel sleepy. For some of us this may happen early and we might feel as if it’s to early to be tired or to lay down, so we typically blow past this indicator and miss our sleep cycle!
Step #2 Take naps or schedule quiet time
Thats right, schedule a nap or quiet time, even if you don’t feel tired. Create the atmosphere; Dim the lights, diffuse calming essential oils, or play gentle music when you go to lay down. At first you might feel fidgety or find it hard to relax but as long as you remove distractions and make this a consistent practice, your body and mind will adjust, relax and eventually you might even fall asleep!
Set your alarm and start with 30 - 45 minute sessions to avoid over-napping and feeling sluggish.
If you have a lot of thoughts coming up during this time feel free to have a journal handy to jot down any ideas you don’t want to forget.
Step #3 Wake up slow
This doesn’t mean sleep in or stay in bed extra long, it just means to take your time to enjoy getting up. Don’t automatically reach for you phone or jump up and startle yourself out of bed. Take time to admire the sunlight or view from your window, stretch and feel you body, notice the support and comfort of your bed. Get out of bed with presence and intention for your day.
Step #4 Have a bedtime routine
Bedtime routines anchor the mind and body to expect and prepare for sleep. As long as you are performing the routine and getting to bed on time, it will become easier and easier. Think calming activities.
Taking a hot shower
Self massage using essential oils that calm
Stretch or foam roll
Listening to something that will soothe you
Avoid exciting TV shows or movies, thrilling novels, hyper activity, stress, worry, and work.
Step #5 Don’t be afraid to use help
There are so many wonderful tools to help calm the mind and body, i’ve listed a few already, but here they are again along with some others:
Essential oils - Lavender and Camomile are wonderful soothers
Self massage with these oils
Take a warm bath instead of a shower
Mediation, yes there is an app for that ;)
Brainwave audio - Binaural beats
CBD Oil (I use Hemp Life Today) - I favor this over melatonin
Herbal teas that promote sleepiness - Camomile, Valerian, Lemon Balm, Lavender
Keep in mind these things are available when you need help. Try not to become dependent on them to make sleep happen, the idea is we are training the body to be able to do it on its own.
If you have any other tips or tricks please feel free to share! I’d love to share other ways to get to sleep with our community!
May you sleep well,
Until next time,