11 Tips To Help You Get Quality Sleep

11 Tips To Help You Get Quality Sleep

This post is sponsored by Tomorrow Sleep. All opinions are my own.

You may get amazing sleep, ok sleep, or maybe your sleep is terrible. No matter which category you fall in – I have 11 sleep tips to improve the quality of your sleep tonight.

Even if the quality of your sleep is decent, you  may want to include a few of these tips if you’re not already doing them.

If you are struggling with your sleep, then these become red hot action items that you can start doing tonight!

11 Tips To Help You Get Quality Sleep

11 Sleep habits for quality sleep

1. Plan and allow for enough time to sleep: Failing to plan is planning to fail. The easiest way to get in 6-8 hours of sleep each night is to plan when you are going to sleep. Shorting your sleep will cost you in other areas of your life.

2. Exercise – in the AM if having troubles sleeping: Exercise makes for a healthy and tired body which will help you sleep better. However, exercise does elevate your body temperature which may make it hard to sleep. If you’re noticing that you don’t sleep well after exercising, then try exercising in the morning.

3. Create a sleep schedule and stick to it: This ties into my first point, but goes a bit further. Figure out what time you want to go to bed and wake up. And stick to it – even on the weekends. Your body will start getting into a rhythm which simply makes sleep easier.

4. Use the hour before bed for quiet time: Try to avoid reading, watching or thinking about things that will get your mind racing and heart rate elevated. Give journaling or reading peaceful information a try to help calm your mind before bed.

5. Eliminate blue lights: The blue lights found in your TV, computer screen and phone simulate daylight which makes it difficult to sleep. You can buy glasses to eliminate the blue light or try nightshift mode if you have an iPhone.

6. Get an alarm clock – i.e. leave the phone outside: Having an alarm clock will keep you from fiddling with your phone until you fall asleep. This type of stimulation along with the blue light is disrupting to your mind. And interferes with sleep.

7. Bedroom – cool, quiet, dark, white noise, meant for sleep: We do a lot of things in our beds. Work, eat, etc. This can be confusing to our brains. By making our room sleep sanctuaries, keeping the temp in the high 50’s/low 60’s, keeping our rooms dark – we’re training our brains that the bedroom is for sleeping.

8. To do list or journal before bed: Journaling and making to do lists helps unload your brain. This helps reduce monkey brain and let’s you unload your thoughts before bed.

9. Address partner sleep habits or patterns: The person you share your bed with can have a huge impact on your sleep, especially if their sleep patterns are different than yours. Pay attention to these patterns and address any problems.

10. Take a bath or use relaxation techniques before bed: A bath or cold shower can help cool down your body temperature and relax you to make it easier to fall asleep.

11. Can’t sleep? Get up: The general rule of thumb is that if you don’t fall asleep within 15 minutes – get up. Laying in bed and stressing out about not falling asleep causes anxiety which makes it even harder to sleep. Try reading or something mellow to help calm your mind.

11 Tips To Help You Get Quality Sleep

Nutrition no-nos for quality sleep

In general, it’s best to avoid large, high fat meals. But this is especially important before bed time. Consuming large, high fat meals before bed can cause indigestion. Which can make it hard to sleep.

It may be tempting to have a night cap before heading to bed, but studies show that drinking alcohol before bed makes for poor sleep quality.

Also avoid caffeine and nicotine 4-8 hours before bed. These are both stimulants that keep your body and brain buzzing.

11 Tips To Help You Get Quality Sleep

Good nutrition for quality sleep

There are four nutrients that constantly show up in research associated with better sleep. Luckily, for those of us who don’t like the idea of popping sleeping pills, these four vitamins will help us get quality sleep naturally.

  • B6: melatonin (sleep induced hormone): Work on getting in foods rich in melatonin before trying the supplement.
  • Calcium: Uses Tryptophan to make melatonin. A deficiency in calcium can make it harder to sleep because of its relationship to Tryptophan.
  • Magnesium: Low levels harder to stay asleep and associated with restless leg syndrome.
  • Omega 3 Fatty Acids: Low levels disrupts pineal and production of melatonin.

Here are some food choices to help you get the nutrients listed above!

  • Fish (salmon, halibut, tuna): B6 + Magnesium + Omega 3 FA + Tryptophan
  • Garbanzo Beans: B6 + Magnesium + Tryptophan
  • Kale & Spinach: B6 + Magnesium + Calcium
  • Almonds: Magnesium + Tryptophan
  • Yogurt: Calcium
  • Avocado: B6 + Magnesium
  • Quinoa: Magnesium

Establish your better sleep plan

11 Tips To Help You Get Quality Sleep

Based on what we talked about in the previous sleep post, what have you learned about the quality of your sleep?

Are you doing everything in your power to have the best sleep possible? What are you doing well and what do you need to work on?

What’s your mattress like?

Sleeping on a quality mattress huge when it comes to getting quality sleep! My favorite mattress out there is by Tomorrow Sleep. This mattress has temperature regulating memory foam in addition to a stabilizing coil system. I get a really nice balance of comfort and support while I sleep which makes for an energetic morning! Check them out here!

 

Look over what your doing well and what you can improve on to make your better sleep plan!

Teresa Marie Howes, BS, CPT, HHP
Teresa Marie is a nutrition expert, fitness enthusiast and health coach. She is backed with a BS in Nutrition, an MBA, a CPT from ACE and 16+ years of experience in the weight loss and wellness space. She is the founder and lead contributor of this site and coaches clients across the globe on how to achieve better health and more happiness by implementing the 4 Universal Diet Truths of her Clean & Colorful Concept.

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