Please note that this post contains affiliate links. For more information, see my disclosures here.
We all wish we could wake up every morning feeling completely rested, refreshed, and energized for the day ahead. But alas, insomnia plagues us all with restless nights, fitful sleep, groggy mornings, and not enough energy to carry us through the day.
Insomnia results from a number of factors. Poor diet, not enough exercise, stressful work, and staring at a computer screen are all daily factors that contribute to our persistent lack of sleep.
Luckily, there are just a few things you can tweak in your nightly routine to combat insomnia and help you to wake up more refreshed and energized in the morning.
Learn how you can create the perfect ambiance for a deep, restful, and refreshing sleep with these top 10 tips.
10 Tips for Deep, Refreshing Sleep
1. Dim the lights. One to two hours before bedtime, dim the lights in your bedroom to begin your body’s transition to nighttime and sleep mode. Use a single lamp, turn out any overhead lighting, and draw the curtains.
2. Diffuse essential oil to promote relaxation. Did you know that diffusing certain oils actually promotes relaxation and sleep? Studies have found that certain essential oils (in particular, lavender essential oil
3. Turn the temperature down. Studies have found that people who sleep better typically experience a dip in their body temperature before and during sleep. Create the ideal temperature for your body to sleep by keeping your room temp between 60 and 67 degrees. Not only will it be easier for you to fall asleep, but you’ll also experience a deeper, more restful sleep, as a result.
4. Turn off ALL electronics. As tempting as it is to watch Netflix on your computer in bed or play on your phone, the flickering lights of your electronics can greatly impact your ability to sleep well. Why? The light from your electronics confuses your brain and hinders your body’s natural circadian rhythm. This inhibits your body’s natural production of melatonin: the body’s sleep-inducing hormone.
5. Drink a sleepy tea. Drink a cup of herbal tea one to two hours before bedtime to relax your mind and body for sleep. Look for sleepy time teas with chamomile or valerian root.
6. Skip Netflix and read a book instead. When it comes to sleep, the last thing you want to do is become engrossed in a deep, thought-provoking movie or TV show that will keep your brain awake long after the lights go out. Opt for something lighter instead. Read a magazine or a book, and let your mind relax.
7. Or journal. Have you had a stressful day? Or do you have a big presentation tomorrow that you can’t stop worrying about? Calm your nerves by journaling for a bit before you go to sleep. Write out exactly what you’re feeling and thinking. You’ll find that by transferring your worried thoughts from your mind to paper, you’ll feel less anxious.
8. Stick to a strict sleep schedule. If you really want to make a habit of getting deep, restful sleep every night, stick to a sleep schedule that varies little. Pick a bedtime and stick to it every night, even on weekends! And yes, this means you also need to wake up at the same time, too.
9. Use a natural sleep supplement. Still having trouble falling asleep? Try an all-natural sleep supplement to help calm your mind and promote sleep. I’ve tried dozens of them, including pure melatonin, but the only one that has worked for me is Drift Off. Drift Off works using a combination of proven natural herbs and ingredients, including valerian root, chamomile, L-tryptophan, and passion flower. I never feel groggy in the mornings when I use it, and it always makes me feel more energized in the mornings.
10. Keep work out of the bedroom. While it may be tempting to work on your fluffy, comfortable bed, doing so will train your brain to associate work with sleep. This will only make it harder to disconnect from work when you do have to sleep.
Drop a line