Do you struggle to get a good night’s rest? Maybe you routinely wake up in the middle of the night, or you are going to bed way too late. Try including some of these tips into your daily routine and see if you notice a difference. I think you might be pleasantly surprised and don’t be afraid to document your progress.

Make Your Bedroom Sleep-Friendly:

• Clean your linen: Sleeping on a clean set of sheets is very relaxing and can be helpful in helping you fall asleep more comfortably.
• Try calming sounds/smells: There are many sounds that can be relaxing such as rain or nature sounds. Lavender scented candles can also be effective.
• Create a comfortable environment: Cover windows or wear a mask to block light and adjust the room temperature to remain comfortable throughout the night.

Switch Up Your Snacks & Drinks:

• Kiwi: According to numerous studies, Eating 2 kiwis 1 hour before bed has been found to help you fall asleep faster and have a better sleep quality.
• Tart Cherries/Tart Cherry Juice: Tart cherries have a high concentration of melatonin, which helps promote sleep.
• Warm Milk: Milk is high in Vitamin D which helps regulate serotonin. This hormone is associated with healthy sleeping patterns.
• Chamomile Tea: Chamomile Tea relaxes the nervous system and promotes sleep.

Alter Your Bedtime Routine:

• Find your rhythm: Try going to bed the same time each night and waking up the same time each morning. This will help train your body and develop a pattern.
• What to avoid: Avoid drinking alcohol or eating large meals before bed.
• Remove the distractions: This could be hard, but try removing the TV and computer from your bedroom. Don’t forget to put away your other devices as well, as the blue light can impact your readiness to go to bed!
• Set the scene: Take a warm shower or bath. Lower the lights, or even turn them off as you are relaxing in bed before bedtime. Meditate to get your body prepared for rest. Read or write in a journal to wrap up your day.

These are easy tips you can incorporate into your daily routine, and you can go at your own pace. Getting a good night’s rest will help increase your productivity and energy. Are you willing to take the challenge?

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