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Posted by Meg

How to get more restful sleep


With the excitement (and sometime stress) of the holidays, it can be more difficult than usual for some to sleep, that’s why we want to share our top five simple steps for deeper and more restorative sleep this season and beyond.

  • Create a bedtime routine.
    • Aim to go to bed at the same night every day, since falling asleep at the same time every night can reinforce your natural sleep-wake cycle.
    • Create a bedtime ritual to let your body know that it’s time to wind down.
  • Keep it cool.
    • Sleep is best when your room is relatively cool, ideally you can have a window cracked open.
    • If you need to mask outdoor noise, use earplugs or create background noise like a fan or a noise-making app.
    • Diffuse relaxing lavender and sandalwood essential oils, or drop a few on your pillow.
  • Be active.
    • Workout during the day, since physical exhaustion can overcome an overactive mind and help you sleep.
    • Don’t workout too late at night, you may alter your cortisol cycles.
  • Eat well:
    • Stop eating about 2 hours before bed for optimal sleep, so your body isn’t still digesting your food.
    • Avoid stimulants, such as, caffeine and nicotine, and alcohol. Even though alcohol is a depressant, it can alter your sleep patterns in the early morning hours
    • Eat more cherries. Tart cherry juice is a natural source of melatonin, which helps encourage sleep.
    • Magnesium is needed to produce calming neurotransmitters in the brain. Take a supplement or eat more raw cacao and spinach, which are naturally high in magnesium.
  • Drink plenty of water
    • A well hydrated body will be a well rested body, so drink lots of water, but ideally drink up earlier in the day so your bladder isn’t waking you up during the night.

What’s your favorite sleeping tip? Do you have difficulty sleeping soundly during the holidays?

Restfully,

The Goodie Squad