This is an update to a post from 2018. I didn’t realize that I had previously covered this topic until I searched the archives. In the past couple of years, I have learned a few more tips on the topic of sleep and wanted to expand upon the previous post.
I have the worst time going to sleep. It’s something that started when I was younger but has become increasingly difficult as I’ve gotten older.
Why is Sleep Important?
Sleep plays a vital role in good health and well-being throughout your life. Getting enough quality sleep at the right times can help protect your mental health, physical health, quality of life, and safety.
Prepare for sleep early.I am terrible about settling down, especially after work. It finally occurred to me to start early. Now I put on my pajamas and wash my face after dinner instead of hopping on the couch and watching tv. You can still do this but get ready for bed first. Once you’re ready for sleep, you can crawl into bed and avoid disturbing your sleepy state.
Avoid these things 2 hours before going to bed.
刺激活动。This one is HUGE and hard to break if you work a typical 9 to 5. So it’s important to give yourself a cut off time to stop working on tasks and projects. My old self would start a task or project when most are settling down for the night. I would get so wound up that I would work into the wee hours.
TV or screen time.这可能是列表中最困难的事情。如果您可以，请在睡前1-2小时内避免屏幕时间。这包括电视，电话和视频游戏。当你避开这些事情时，你会注意到睡眠状态有多容易。
Food.I love to snack at night. During the day I’m fine, but at night it’s fair game. I also suffer from digestive and reflux issues. So it’s crucial for me to stop eating 3-4 hrs before bed. When I go to sleep on a full stomach, I tend to have bad dreams. It’s also important to give your digestion a rest and allow it to do its thing. The other benefit is waking up and feeling hungry instead of full and sluggish. Win-win!
我不是医生,所以重要的是要研究these products and talk with an expert before trying. I’ve been working with a nutritionist for over a year and found the below to be helpful.
CBD– I was taking CBD for a while but had to discontinue after discovering that it makes me feel nauseous, even when taken with food. I also found that it left me feeling drowsy throughout the day. These are uncommon symptoms, so I would suggest giving it a shot.
The brand that I recommend is均衡。When you make a purchase, you automatically get a free consultation. They’re incredibly knowledgeable in their products and customize a plan just for you. I have tried most of their offerings and enjoyed the liquid drops, daily softgels, relief cream, and bath bombs. If you’re curious about this brand and want to give them a try,click here首次购买收到10美元。这并不是赞助，我只是想分享。
Jarrow Formulas Theanine 200 mg（link to 100 mg) or (2 pack 200 mg). This product is great for lowering anxiety and can also be used as a sleep aid. My nutritionist recommends that I take one capsule during the day to keep me feeling balanced and another at night to help calm the mind.
I also find L-Theanine to be helpful during times of stress. I used to get major anxiety before doing a show for my jewelry business. During setup I would be drenched in sweat. I now take one capsule before leaving the house and feel calmed and less stressed.
Pantethine。It is known for lowering cholesterol, preventing inflammation, boosting the activity of the immune system, treating cystinosis and gastrointestinal (GI) diseases, plus improving athletic performance. My nutritionist recommends Pathethine for regulating sleep. I take one capsule in the morning and another when I go to bed.
Sleep Aide。I take Vital Nutrient Sleep Aide. It’s an herbal sleep aid that I’ve found to be helpful.
Lavela WS 1265（clinically studied lavender oil).I recently started taking this for anxiety but I was advised to take at night to help with sleep. It’s shown to promote relaxation and calm nervousness.
进入梦想的心态。Purchase a diffuser. I just picked one up与此类似and love heating up the lavender melts about 30-60 mins before I go to sleep. It makes the room smell heavenly and the lavender makes you feel relaxed.
喝点温暖和舒缓的东西。I like a good sleepytime tea, a hot toddy (when sick), or cocoa drink. Did you know that all-natural cocoa has no calories and is fat-free?! You add 2 tablespoons of plant-based milk (I like unsweetened vanilla almond milk) and heat it in the microwave or on the stove until warm. Add the cocoa, a calorie-free sweetener like Truvia, and you have a delicious and soothing low-calorie drink that’s also good for the heart.
在笔记本上击败您的待办事项列表和任何疑虑。Clear your mind and know what you need to prioritize for the next day. This will keep you from worrying about forgetting something important.
读一本书。Opt for a kindle or an actual book. The blue light from your phone is stimulating and will keep you from getting adequate rest.
PRO-TIP:Steer clear of education or skill-building materials. You don’t want to be reading up on social media strategies when you’re trying to get your mind in a relaxed state. Abook light is also helpfulif your partner is already sleeping.
I prefer Headspace when it comes to their sleep cast. All of their stories are abstract as opposed to Calm’s sleep stories that showcase classic stories that are narrated by celebrities. When I use the Calm app, I find myself listening too intently to the story. When I use Headspace and tune into the Cat’s Marina sleep cast or another fun story, I can easily listen and drift off to sleep.
In addition to sleep stories, there are also meditations you can do for all types of scenarios including sleep. You may find it helpful to do a short meditation in the morning and one mid-day for stress. Meditation is something that I would like to do more of since it has a lot of benefits for those who have high anxiety and trouble sleeping.
Get 20-30 mins of fresh air.Even on your laziest days, you can benefit from some fresh air. I like to walk around my neighborhood or take a walk during my lunch break. It’s amazing how inspired and calm I feel during and after. On days that I don’t doorangetheory.那a low impact walk helps me sleep more soundly.
Get up and go to bed at the same time every day (including the weekends)。作为人类，我们在常规上茁壮成长，所以什么让任何不同的睡眠。在短短几天之后，你的身体将开始规范，你会发现自己每天都在左右疲倦，最终你可以在没有警报的情况下醒来。这听起来很疯狂，但它有效！我过去已经尝试过这个，当几天后开始工作时震惊了。这是重置您的生物钟的绝佳方式，很可能会帮助您的REM周期，让您觉得您实际上睡觉。
For more self-care tips read:
- 6 Ways to Practice Positive Self Talk
- Celebrate Yourself aka Self-Care! 6 Ideas
- Bedtime Ritual with Pixi Beauty
- 6 Tips for Self-Care
What tips do you have for getting your beauty sleep?
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