How can you get a good night’s sleep? I know there’s oodles of practical suggestions out there but I want to share my personal sleep remedies to get extra z’s along with my number one sleep tip!
I’m not sure exactly when my sleep-ability waned, but for most of my adult life I’ve struggled to get a good consistent eight hours of shuteye. A disrupted schedule was sometimes all it took for me to lose sleep. After much trial and error, I’ve found some tips to share with you on what I know works for me. Perhaps it will work for you too!
Non Negotiable Sleep Tip Rules:
- My bedroom is free of noise, light or devices. No TV.
- The temperature is as cool as I can make it.
- Keep a consistent schedule of getting into bed at roughly the same time and getting up at the same time.
- Get in bed at nine for example, read fiction for about an hour and then turn off my light.
- A comfortable bed with good quality down pillows, cotton sheets and down comforter.
- Prefer a natural foam mattress to coils. Latex foam stays true to your temperature and doesn’t over heat you. Especially important after fifty!
- My iPhone is set on airplane mode and I use a custom ocean/brown noise mix (White Noise app) to mask outside sounds. (Although this app is called White Noise, I believe brown noise is deeper than White and more soothing)
- I use a soft folded bandana to cover my eyes to block out light. Especially helpful in bedrooms without blackout or darkening shades.
In addition I use:
- A 400 mg magnesium tablet (relaxes your muscles and is good for heart health) along with a True Calm tablet an hour prior to bed. True Calm by Now is a blend of amino acids, vitamins and Valerian which supports relaxation.
- Occasionally a .5 to 1 mg melatonin one hour prior to getting into bed (your dreams may be more vivid when you take melatonin so cut back if needed). Useful if you are traveling and need a little extra help falling asleep.
- 2 or 3 of Hylands Sleep homeopathic formula tablets to get me back to sleep if I wake in the middle of the night.
Here’s the most important sleep tip of all. I’ve realized my biggest sleep trigger is emotional.
If I’ve had an argument with my honey or I’m upset by some drama going on in my life, it follows me to bed. I find I can’t turn off negative thoughts and will literally feel like I’m awake all night tossing and turning.
So consider the emotional component to your sleep. Just as you turn off the lights and slowly get ready for bed, resolve NOT to get into any discussions or thought patterns that will stay with you throughout the night.
If you remain consciously aware of the effect your emotions have on you, you can turn them off with your lights and get a more restful nights sleep!