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Top 20 Tips for a Good Night’s Sleep

Balance Me Happy Wellness Program

I don’t know about you, but when I don't have a good sleep it affects my entire next day!

If you don’t get enough good sleep it can cause a lot of issues for your mind and body.

I remember when my kids were babies and it was so hard to get enough sleep it was like living in a fog...

Sleep is an essential part of our lives. It helps us to feel refreshed and rejuvenated the next day. It also helps our minds and bodies to recover from the stresses of the day. A good night's sleep is one of the best ways to improve your quality of life and mental health, as well as physical health.

Today’s blog post will delve into why sleep is important and the top 20 tips for a good night’s sleep.

Don’t forget to check out my free printables page, there are heaps of free downloadables to choose from 😊

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Top 20 tips for a good night's sleep

Why is Sleep Important

Sleep is so important because it is a way for our body and mind to recover from the day’s activities. It is also a way for our brains to work on new memories and consolidate old ones. It is not just the quantity of sleep that matters, but also the quality. This means that sleep should be uninterrupted, comfortable, and in a dark room with no noise.

A lack of sleep can have an impact on every aspect of a person's life. It can lead to problems at work, school and home. Sleep deprivation has been linked to mood swings, weight gain, depression, and even heart disease.
The amount of sleep needed varies from person to person but the average is 7-9 hours per night.
People need sleep in order to be healthy and happy, but many people are not getting enough sleep.


Here are the top 20 Top for a Good Night’s Sleep

    Top 20 Tips for a Good Night's Sleep

    1. Avoid Light before Bedtime

    The light from our electronic devices before bed is a major cause of insomnia. The blue light emitted by these devices suppresses melatonin, the sleep hormone. As a result, it can be difficult to fall asleep and stay asleep.

    Regardless of the type of device you use, it is important to keep your screen brightness low and avoid using your phone or tablet close to bedtime.

      2. Excercise Regularly

      Exercise is a great way to improve your sleep quality and mood. It also helps you to feel more energised and focused throughout the day. A study published in the Journal of Clinical Sleep Medicine found that people who exercised regularly had a better quality of sleep. The study also found that people who exercised regularly also slept longer than those who didn't exercise at all.

      Exercise is important for managing stress as well. Regular exercise can help you lower your anxiety levels and improve your mood, which in turn will help you sleep better at night.

        3. Develop a Routine

        Following a routine for a good night’s sleep is one of the most important things for an individual to do in order to stay healthy. The idea behind this routine is that by following the same sleeping schedule every day, you will feel more refreshed and energised. Similarly, by eating at the same time every day, your body will be able to regulate itself better and maintain a healthy balance in your moods.

        The point of following these routines is not only to make life easier but also more enjoyable because it gives you a sense of stability.

        4. Take a Hot Bath before Bed

        A hot bath before bed can help you sleep better. It is a good way to relax and relieve stress. If you have a hard time sleeping, try taking a hot bath before bed.

        The heat from the water will help your muscles relax and will increase the blood flow in your body, which will make you feel more relaxed. A hot bath can also help you sleep better because it helps to regulate your body temperature for the night.

        5. Spend Time in Nature before Bed

        There are many benefits to spending time in nature before bed. First, it helps you sleep better. Second, it can help with your mental health. Third, it can reduce stress levels. And fourth, it can improve your mood and mental clarity.

        The best way to spend time in nature is by going for a walk in a park or sitting outside near a natural setting.

        6. Keep Your Bedroom Dark

        The bedroom should be dark and cool for a good night's sleep. The darker the better, as it helps to trigger melatonin production in the brain. I know it is super difficult to get your room completely dark. I have found block-out curtains work well but there are also block-out blinds that can work too.

        7. Ensure Your Bedroom Temperature is Cool

        The temperature of your room can affect how your sleep. If you are too hot or too cold you are likely to have issues going to sleep and/or staying asleep. A study said the temperature should be around 65 degrees Fahrenheit (18 degrees Celsius) or lower, but it depends if you are a hot body or not. My kids are super sensitive to the heat when sleeping so in the middle of summer we have the fan on and a wet face cloth...worse case they camp out in the living room with the air conditioner.

        8. Keep Your Bedroom Quiet

        Noise can disrupt sleep, so keep it to a minimum by turning off TVs and other electronics before bedtime and closing windows to avoid outside noises such as traffic or loud neighbours.

        9. Avoid Screens

        It is recommended that people should avoid screens for a good night's sleep. People who use screens before bedtime are more likely to have difficulty sleeping and experience insomnia.

        The blue light from the screen can suppress melatonin production, which is the hormone responsible for regulating sleep cycles. It also disrupts circadian rhythms and disturbs our natural sleep-wake cycle.

        10. Eliminate Disturbances

        Disturbances can be anything from a noisy neighbor to a crying baby. They can disrupt your sleep, even if you are not aware of it. Obviously not eliminate them but try to avoid possible disturbances if possible 🤗

        11. Drink Warm Herbal Tea before Bed

        Many people are not aware that drinking warm herbal tea before bed can be a great way to help you relax and get a good night's sleep. Drinking warm herbal tea before bed helps your body to naturally release melatonin, which is the hormone that controls your sleep-wake cycle.

        It also helps you stay asleep throughout the night by reducing the time it takes for you to fall asleep and increasing the duration of your REM sleep.

        12. Use Essential Oils

        Essential oils are a great way to get a good night's sleep. They have been used for centuries in many cultures as an alternative remedy for sleep-related problems.

        One of the advantages of using essential oils is that there are no side effects, unlike medication. The scent and aroma of the oil can help with relaxation and it can also help with other health conditions such as asthma or eczema.

        If you would like some advice on which oils to use please send me a message 🤗

        13. Listen to Relaxing Music

        Relaxing music is often used in sleep therapy. It has been shown to reduce stress and anxiety, as well as improve sleep quality.

        Listening to relaxing music before bed is a great way to improve your sleep quality and reduce stress levels.
        Music therapy has been used for centuries to help people relax and recover from illness or trauma. It can also be used for sleep therapy because it helps people fall asleep, stay asleep, and get the rest that they need.

        14. Avoid Drinking Caffeinated Drinks before Bed

        Caffeine is a substance that is found in many drinks, including coffee, tea, and soda. It can keep you awake when you drink it before bedtime. There are many reasons for why caffeine can keep you awake at night. First of all, caffeine is a stimulant which means that it will make your heart beat faster and your brain more alert.

        Secondly, caffeine affects the production of melatonin in our bodies. Melatonin helps us sleep by telling our brain to slow down and relax. Finally, caffeine stays in your system for up to 8 hours which means that it will be active when you go to sleep at night even if you drank it hours ago.

        15. Clear Clutter

        We should all make sure that we are getting enough sleep every night. However, there are many things that can prevent us from getting a good night's sleep. One of the most common problems is clutter. Clutter in the bedroom can be distracting, and it can also cause stress - which will affect your ability to sleep well!

        16. Practice Yoga 

        Practicing Yoga and deep breathing exercises before bed can help you sleep better. Yoga postures are designed to reduce stress and make the body feel more relaxed. While deep breathing exercises can be used as a way to relax your mind and body.

        Practicing these exercises before bed will help you fall asleep faster, which will result in better sleep quality.

        17. Avoid Eating Heavy Meals before Bedtime

        Eating a heavy meal before bedtime can cause sleep disturbances, as your body is working hard to digest the food. The digestion process can be quite demanding on the body, and it may take up to six hours for your stomach to digest a meal. This means that you will have trouble sleeping if you eat too much before bedtime.

        18. Wear Comfortable Clothes to Bed

        Many people wear pajamas to bed, but there are some things that you should consider. For example, what kind of clothes you wear to bed can affect how well you sleep. If you are wearing clothes that are too tight or restrictive, they can make it difficult to move around in your sleep. This can lead to restless nights and the inability to fall asleep and stay asleep throughout the night.

        People who wear loose-fitting clothes have a much easier time sleeping because they don't have any restrictions on their movement. If you like wearing pajamas, it might be a good idea to choose loose-fitting pajamas for a better night's sleep.

        19. Meditate

        Meditation can be defined as a practice that promotes relaxation, calmness, and peace by focusing on breathing and letting go of distracting thoughts.

        Studies have shown that meditation can be an effective way to combat stress. It helps reduce anxiety and depression, while also improving your mood. Meditation has also been linked to better sleep quality - it can help you fall asleep faster, stay asleep longer, and have a more refreshing sleep.

        20. Turn off all Electronics before going to Bed

        One the worst and frustrating things is if a message comes through in the middle of the night. It not only can wake you but others in the family. Even worse is if a prank or spam caller comes through. Before going to bed always ensure your phone is on silent or turned off to avoid being woken up by the phone.

        Conclusion

        A lack of sleep can have an impact on every aspect of a person's life. It can lead to problems at work, school, and home. Sleep deprivation has been linked to many health issues and in most cases, it is easily avoided.

        We spend about a third of our lives sleeping, so it is important that we get good quality sleep. If you have tried the above and still having issues sleeping, consider making a Kinesiology appointment as I have many techniques that could help you get to sleep and sleep through the night.

        Thanks so much for reading. If you found this post helpful please share it with a loved one. Also, don’t forget to check out my free printables page.

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