Are you in a
cycle of waking up every morning, checking your phone, looking at social media,
and then at the end of your busy day, getting into bed and spending more time
looking at your phone before you try to go to sleep … but then you can’t?
I am not here
to judge, so if this sounds like the way you start and finish your days, it’s okay
to admit it—there are millions of other people who are doing the same thing. However,
I can also tell you there are millions of people with insomnia or who regularly
have problems falling asleep.
sleep issues can be related to certain medications or illnesses, stressors and lifestyle
choices can also play a big role in preventing you from getting the zzzzzz’s
you want and need to function and feel well.
The issue with sleep is especially important for those of you who tend to invest your energy in everyone else’s life but your own. Getting a good night’s rest needs to be a self-care priority because when you’re exhausted, irritable, and mentally spent from sleep deprivation, it negatively affects not only your health and brain function, but also everyone around you. Plus, a consistent lack of adequate sleep can lead to significant problems with your memory and cognitive functioning.
So before you get more stressed about it, I want you to know that there are some very doable strategies you can incorporate into your life that can help you get the rest you need every night. And these come from my personal experience. There were times in the past when I really struggled with sleep largely because I had a hard time unwinding and turning off my busy brain. But once I started making changes to my nighttime routine, it made all the difference in the world. Now I wake up feeling refreshed, rather than dreading the thought of having to get out of bed.
to press restart on your sleep habits so you can have the energy, mindset, and
positive mood you want.
1. Start unwinding a few hours before getting into bed. For example, don’t look at your work or other emails that are likely to make you stressed or anxious.
2. Do some meditation in the evening. This is a great way to settle your busy mind. You can join me on my free grounding meditation here. I think you will like how peaceful it makes you feel.
3. Turn off your electronic devices, including your phone (or put it on “do not disturb”), at least an hour before you crawl under the covers. The blue light they emit disrupts your circadian rhythm which can impact your ability to fall asleep.
4. Run a nice hot bath for yourself. Sprinkle in a few drops of lavender essential oil and enjoy a nice long soak. I find this to be so mentally and physically calming.
5. Take supplements. I have a couple of favorite nighttime supplements, such as GABA, melatonin, and magnesium that promote relaxation.
6. Keeping your bedroom cool and having blinds or curtains that block any light from outside can make it easier to fall asleep.
before you go to bed—or if you’re having difficulty falling asleep—is a good
way to “discharge” any kind of bothersome thoughts or worries circling around
in your head. I always keep my journal by my bedside!
8. Once you
get under the covers, reading a real book—not one on a device—is a wonderful
way to relax and let your eyelids get heavy. But choose books that are inspirational
or uplifting, not who-done-it mysteries or horror stories!
Getting a good night’s sleep lets your body and brain recharge and is essential for helping you put your best efforts forward each day. Good sleep practices may take some discipline at first but keep at it because you and your health are worth it!
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If you’re struggling with sleep issues and need professional help, Amen Clinics is here for you. We offer in-clinic brain scanning and appointments, as well as mental telehealth, remote clinical evaluations, and video therapy for adults, children, and couples. Find out more by speaking to a specialist today at 888-288-9834 or visit our contact page here.
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