Monday, January 25, 2016

How To Get A Better Night's Sleep

Hello Loves!

I don't know about you but all the excitement and business of the holidays leaves me more tired that when I first started break. College is exhausting and getting the proper amount of restful sleep is super important. Its so important to go into the new semester not feeling "burned out" from the holidays. While it's necessary to carve out those 8 hours for proper rest, what we do before best is just as important (if not more) to ensure a restful night sleep.

As a college girl it is important that week keep our sleep as top priority. Good sleep means good health, happier mood, better immune system, more productivity, more alert, and even better grades! I wanted to share some tips that will help you get into a healthy routine and allow you to experience a better night's sleep in the new year.

one// Cut off caffeine
Caffeine is a great things to turn for a pick me up in the morning. The trick is to get the pick me up earlier in the day then cut yourself off around 3 pm. I have a strict no coffee after 4pm rule, if not I'm all night and I won't get restful sleep. If you are more sensitive to caffeine you may want to limit yourself to one cup of coffee a day or even limit the time line. Be aware of other foods and drinks that contain caffeine. 

two// Limit liquids before bed
Staying properly hydrated throughout the day is essential! 8-10 eight ounce glasses of water ware what you want to aim for. However, if you tend to eat and drink late at night there's a greater chance you'll be woken up in the middle of the night with a full bladder or have a hard time falling asleep. You want to aim for finishing your last glass of water/beverage 2 hours before heading to bed.

three// Take a relaxing bath
This is probably the most obvious and time tested suggestion. Hot water relaxes our muscles and provides a more drowsy state. To maximize this time in the tub opt for epsom salts. A good soak for 20-30 mins coupled with a book in bed for 15 minutes afterward always does the trick.

four// Read a book
In an age where everything is digital even our books are on our electronic devices. I am a huge fan of turning the page and smelling a real book. Its important to take a break from the EMF radiation and bright, blue screens and allow our eyes to rest. As you know. I have my monthly book club so this is a great time to read and relax. It's one of my favorite ways to end my day. 

five//Clean sheets
Fresh, warm sheets are my absolute favorite. They are just so cozy!! I know that I normally sleep my best after my sheets have been recently cleaned. Not only do I sleep better but my skin is clearer. You want to try to clean and switch out your sheets about every other week or more if you sweat more. Cotton sheets are best for breathability.

six// Daily exercise
This seems to be a constant piece of advice. Clearly, it must be important! There are many reasons that exercise actually helps you sleep better: the exertion of energy, stretching helps with muscle tightness and stiffness. All of this can make a noticeable difference in how you feel at night. That's why it is recommended to stretch every morning and every night getting in and out of bed. 

seven// Sleepy time tea
Earlier I mentioned not drinking 2 hours before bed, however if you have a hard time getting to bed you can always switch out that last drink for some non-caffeinated herbal tea designated to help you relax. Chamomile is a go-to for many. There are many different teas to choose from: night night tea, relax tea, night time tea, and bedtime tea.

eight//The dark side
The primary reason people don't get good sleep is the light. It disturbs the body's natural biological clock and circadian rhythms as well as affect our melatonin levels. To fix this issue try to get blackout curtains. If you cannot get those try to get an eye mask. Unplug or cover the display of any devices that emit light. Some people also opt for some ear plugs if they are particularly light sleepers.
nine// Right temperature
This one is different for everyone. Some people (like me) get really cold in their sleep and need to keep the room on the warmer side, other people like it much much colder. Normally, they say to keep your room cold and invest in a warm duvet. Having warm blankets, allows you to control your warmth.

Sleep Well