Beginner’s Guide to Sleep Better: 7 Simple Steps to Get You Started

 

Do you have trouble falling asleep or staying asleep? Do you get enough sleep? For that matter, do you know anyone who gets enough sleep?

Sleep is one of the keys to living a healthy, strong and balanced life. There are lots of technical explanations for how you sleep, why you sleep, how much to sleep, what happens if you don’t get enough sleep (24 hours without sleep will affect you similarly to a blood-alcohol level of .10% – in all fifty states you’ll be the equivalent of legally drunk), and whether you can repay a sleep deficit (hint: you can’t). The bottom line is that, without even having to consult the stacks of articles and studies and experiments that seek to explain it, you just know that you feel better when you get enough sleep. For not well understood reasons, sleep helps you repair at night.

But none of this will be on the final exam. All you need to know is that you need 7 to 8 hours of sleep a night, every night of the week. I’m here to give you some clues about how to get the sleep you need.

Step 1: BE CONSISTENT

Try to go to sleep and get up at the same time every day; avoid sleeping in even on weekends. Be smart about napping: take a power nap of no more than 30 minutes to avoid the hangover you get after slipping into a deep “delta wave” sleep.

Step 2: TUNE OUT

Darkness prompts your brain to wind down in preparation for sleep. The light from your computer, phone, Kindle and TV keeps your brain from winding down.  Turn off all electronics an hour before bedtime.

Step 3: PREPARE

Write out your to-do list for the next day so your mind doesn’t have to worry about forgetting something. Keep a notebook next to your bed in case you think of something that you need to remember. With your mind at ease you can relax for a good night’s sleep.

**Oh, and by the way -- do I need to remind you to cut down on caffeine? Try decaf coffee, soda and tea after lunch, and maybe save the chocolate chips for breakfast pancakes.

Step 4: UNWIND

Do something relaxing 30 to 60 minutes before you lie down to go to sleep. Take a warm bath – not too hot, since a hot bath can wake you up. Light candles, or add essential oils like lavender to the bathwater to help you relax. Snuggle with a pet. Read a book – a real book, with paper and pages – do a crossword puzzle, listen to a guided sleep meditation audio.

Step 5: CHERISH THE GOOD STUFF

Keep a gratitude journal book next to your bed. Then, each night write down 3 to 5 things that you are grateful for that day.

Step 6: DEFY DAYTIME DROWSINESS

Fight afternoon drowsiness. Expose yourself to bright sunlight. Have a green smoothie to give you energy. Move your body with a quick 10- to 20-minute workout video. Take a walk.

Step 7: COMMIT  

Seems like a lot of my advice includes a bit about committing to follow through, and this situation is no different. Make a commitment to yourself to stick to your sleeping routine. You won’t regret it.

Bonus Tip: MEDITATE

Meditation can help you feel more relaxed and sleep better.  Check out my Free Guided Sleep Meditation.

Now, sleep well!  

Please reach out to your doctor for additional help if you are still having trouble falling or staying asleep.

Have questions or comments? Please post them in the comment box below.

To an amazing, healthier you,

Ranada xo

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