Tips for More Restful Sleep
Greetings friends!
We often have a lot going on in our lives between work, family, adventuring, etc. and a crucial part of being able to have the energy to keep up is sleep. Here are some tips to help you fall asleep and stay asleep.
Follow a consistent sleep schedule
Having a regular bedtime (and wake-up time) helps your body set an internal clock so it knows when it should naturally start being ready for bed.
Have a relaxing bedtime routine
This is a great time to read a book, take a warm bath, etc. to signal to your body that it's time for bed. You can also use this time to drink some soothing tea, meditate, journal to clear your mind, etc.
Make sure your sleep environment is comfortable
Our bodies like to sleep when it's dark, quiet, cozy, cool... If you're sensitive to light, temperatures, sounds, etc. try things like blackout curtains, a fan or cooling blanket / pillow, earplugs, white noise, etc.
Cut off caffeine a few hours before bed
Caffeine is a stimulant that can interfere with your ability to fall asleep and stay asleep. You'd be surprised how long it can stay in your system so try to stop eating/drinking caffeinated foods and drinks around 6 hours before bed.
Skip heavy meals and alcohol close to bedtime
Heavy meals before bed can cause discomfort, bloating and indigestion making it tough to relax and sleep. You could also experience acid reflux which is no fun when you're trying to sleep. Alcohol can lead to poor sleep quality, interfere with your deep sleep and/or cause you to wake up more. Try to finish these a couple hours before bed, if possible.
Get some sun during the day
Sunshine helps you regular your internal clock and is generally important to health and wellness.
Cut off screen time an hour or two before bed
Your devices emit blue light which can suppress the body's natural production of melatonin (our sleep hormone) which makes it harder to fall asleep. If you need to use your devices later in the day, look into whether it offers a night time mode that helps with the brightness and hue of the screen.
Get regular exercise
Exercise helps promote better sleep and just like sunlight is important to health and wellness! Just try not to workout too close to bedtime to help avoid any restlessness that may occur.
Remember, optimizing your sleep isn’t merely a side quest…. it’s a cornerstone of your health and wellness as you adventure on. Sleep well.
