Updated: Feb 28
Have you ever tossed and turned then stared at the ceiling with random thoughts racing through your head keeping you wide awake? I think we’ve all been there.
You know you need a good night’s rest for your health and wellness as well as to be able to function your best the next day. But the harder you try; you just can’t fall asleep.
What can you do?
I’ve had a lot of people and my clients asking me this question.
Getting a good night’s sleep starts way before your head hits the pillow.
Here are a few tips I use that could also help you get a better night’s sleep.
Listen in or read on below so you have some tools to help you get more restful sleep.
Dim the lights.
Our world is always lit up. It’s no surprise we have problems sleeping at night.
Your body takes the cue from the sun going down that soon you will be sleeping.
But your house is full of light all evening. The light is lit over the dining room table while you eat, lights are on in every room you go in throughout your house, the TV, phones, tablets, etc.
How does your body know to shut down? All this light, especially the blue light emitted from electronic devices, stimulates your brain.
I don’t use many lights at night. I have salt lamps in every room that are always lit and give a wonderful calming glow plus the salt is therapeutic (great for allergy sufferers). I also wear blue light blocker glasses once the sun goes down.
Some electronic devices now have settings to block this blue light or you can install a filter.
On my computer I use a program called f.lux. It will change the brightness on your computer to save your eyes and remove the blue light. On my phone and iPad I use the option to auto shift the brightness of the blue light being emitted from sunset to sunrise.
Avoid bright lights, especially blue light, at least an hour before trying to fall sleep.
Tell your body it is time for bed.
If you have kids or remember what your parents did with you, a bedtime routine was typically implemented.
Create a nighttime routine for you. It works for big people too!
You mostly do the same things every night before bed. Create a routine that let’s your body know it is time for bed.
Starting about an hour before you want to go to sleep, do those things that help you wind down. This tells your body it is time to sleep.
You can use any or all of these in your nighttime routine:
Take a nice warm shower or bath.
Put on your pajamas.
Brush your teeth.
Read a physical (not digital) book.
Write in your journal.
Say your prayers.
Read scripture or spiritual material.
Listen to relaxing music.
Use essential oils.
Change your thoughts.
A lot of people have racing thoughts that keep them awake or that wake them up. Things that happened during the day, what might happen tomorrow, what you need to remember to do tomorrow, etc.
Before you head into your bedtime routine make a to-do list to remind you what you need to do tomorrow. Keep this list in another room so you don’t think about it.
Another thing I like to do right before falling asleep is to think about at least one thing that you are grateful for and read some scripture.
Usually, the last thing you are thinking about before you fall asleep is what you wake up thinking about. So, put something positive into your mind.
What you do throughout the evening can be very helpful for you getting a better night’s sleep.
These are just a few things you can do to help you get more restful sleep. There are many more.
Do you have a bedtime routine?
What works for you or was this information helpful for you?
Let me know in the comments below or shoot me an
email - email@example.com I would love to hear.
Live life empowered!
Here's a free guide which may also help you ease your stress throughout your day so you are able to have more restful sleep and a special free offer: 7 Easy Mindfulness Practices to Ease Your Stress
Sheri Johnson is a certified Transformational Holistic Health, Wellness and Life Coach in the Central Florida area. She believes everyone deserves an amazing healthy, balanced life, full of energy and feeling fantastic! When you get back on track in life and feel like yourself again then you can easily step into who you truly want to be, living out your purpose, passion and what you were called here to do.