GOOD MOOD TOOL: 10 Ways to a Good Night’s Sleep

Are you a night owl or a go-to-bed-early type?

If you’re finding that you have a hard time getting out of bed in the morning, you might want to ramp up your sleep hygeine practices.

Studies show that a lack of sleep contributes to feelings of stress in the body. Elevated stress and high cortisol can lead to inflammation, weight gain, lowered immunity, and a whole cascade of symptoms.

The Sleep Foundation defines sleep hygiene as

a variety of different practices and habits that are necessary to have good nighttime sleep quality and full daytime alertness.

sleepfoundation.org

Here are a few things to check off when it comes to sleep hygiene:

  • set a reminder on your phone to start your bedtime rituals a good hour or two before heading to bed
  • avoid watching the news and checking emails before (or while in) bed
  • release and reduce stress with a quick meditation or box breathing technique
  • avoid stimulants after dinner, like caffeine and sugary treats
  • wear a sleep mask or install black-out blinds. When the room is dark, your body can produce melatonin to fall asleep
  • try brain dumping: keep a journal or notebook beside your bed, and write down everything that is on your mind. This prevents it from coming up when you are trying to fall asleep
  • wear earplugs if you sleep beside someone who snores or you live in a high-traffic area
  • avoid foods that might cause you indigestion. This includes heavy meals before bed
  • steep some relaxing herbal tea and run a bath with epsom salts which relax both our muscular and nervous systems. Our favourite herbal teas are passionflower, chamomile, lavender, hops, and valerian
  • supplements, like magnesium, and adaptogens, like holy basil, work for some. Be cautious, when taking herbs and supplements, as some can interfere with medications

Do you have a favourite sleep hygiene practice? Tell us about it!

A good night’s sleep leads to a good mood tomorrow 🙂

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