10 Healthy Habits For Better Sleep

Here are 10 healthy habits to incorporate into your daily routine for better quality sleep.

It’s no secret that quality is better than quantity, especially when it comes to sleep.

That is why it is important to not only establish a good bed time routine but a healthy lifestyle as well. Here are some areas that I have been focusing on improving in our daily lives which have made a difference for us…

1. Hydration

Keeping your mind and body in top shape starts with self care. That is why Adequate hydration through out the day is important for good brain and body function. I don’t force myself to drink a certain amount of water a day, as long as my urine is light in color, I feel my body is hydrated enough. Many health experts recommend warm water instead of cold water so try to opt for warm herbal teas with no milk and sugar or hot water with fresh lemon and mint.

2. Meals

Having small regular meals is more beneficial than having 2-3 large meals a day. It does wonders for your metabolism too. Therefore try to avoid having meals too close to bed time especially if they are large or heavy meals. Maintaining a balanced diet filled with a variety of fresh fruits, vegetables, protein, carbohydrates and healthy fats is essential to keep your brain and body functioning optimally. So talk to your doctor about supplementing with a good multi-vitamin to ensure you’re giving your body enough of what it needs. Some foods and vitamins that promote better sleep include…

• Vitamin B found in grains, meat, fruits and veggies
• Calcium found in dairy products, dried fruit, nuts, eggs and fish
• Vitamin E found in sunflower seeds, nuts and wheat germ oil
• Magnesium found in almonds and bananas
• Vitamin D found in eggs, salmon, tuna, mushrooms and the sun
• Iron found in meat, dark green veggies and whole-grains
• Melatonin found in honey, bananas and oats
• Tryptophan found in poultry, salmon, milk, eggs and almonds
• Serotonin found in kiwis and bananas

3. Exercise

Exercise not only helps keep your body in shape, but studies show that physical activity also plays a roll in better sleep. Therefore you should gradually start to incorporate an adequate amount of exercise into your day. In addition, the time of day is equally important. The best time to exercise is in the morning or early afternoon, although strenuous exercise should be avoided close to bed time. Yoga, stretching and breathing exercises are a good option to help you unwind before bed. Exercise is a natural stress reliever and helps boost your body’s immunity as well.

4. Night time routine

I find our family thrives on routine and I’m sure just about everyone can agree. Having a routine automatically brings about feelings of calmness and relaxation. Establishing a good night time routine, especially with kids makes such a difference. Having a soothing, warm drink with chamomile is where I like to start, but do this early enough so that you don’t end up waking to use the toilet throughout the night. Another step in our routine is taking a warm bath or shower with relaxing fragrances like lavender to relax your mind and body. That is why I love using special “bedtime” products with relaxing scents. My favorite part is to spend some extra time on my skincare routine because this is something that I find very relaxing.

5. Essential oils

As I already mentioned, relaxing fragrances really set the mood, so your mind will begin to associate these fragrances with sleep. That is why I diffuse essential oils throughout the day according to the mood I want to create. Essential oils are really the way to go if you’re looking for a non-toxic and healthy environment for you and your family. Some of my favorites for a good night’s sleep are:

• Lavender
• Chamomile
• Cedarwood
• Vetiver
• Frankincense
• Clary sage
• Eucalyptus
• Ylang ylang
• Sandalwood
• Peppermint
• Bergamot

Combine 2-3 oils to make your own unique scents and only a few drops of each are needed so work sparingly.

6. Night light

I prefer a dark room but the kids generally like a soft night light. Blue tones are apparently no good for sleep and you should opt for red and orange tones but I still love blues and purples. There are so many beautiful night lights on the market but my boys find the starry projector ones very alluring.

7. Electronics

The blue light emitted from electronics supposedly tricks our brain into thinking it’s day time so we’re told to break away from these at least 30 min before bedtime. Although I must admit I fall asleep watching T.V. 99% of the time. I understand everybody is different and our bodies react differently to certain things. I find that electronics keeps my boy’s minds too active so they do better with a bedtime story or listening to some music

8. Caffeine

As everyone knows caffeine is a stimulant. I’ve been through so many phases in my life but for the most part I need my cup of coffee first thing in the morning. Its not even about the caffeine, I just love the taste of coffee. My cut off for coffee is 3 cups a day but I try and stick to 2 cups most days. Coffee definitely does keep me up if I drink it too late in the afternoon so I avoid drinking anything that contains caffeine after 3 pm. Every person is different and you know what’s best for you, so listen to your body. Some experts suggest that you don’t consume any caffeine at least 6 hours before you go to sleep.

9. Temperature

Cooler temperatures create a better atmosphere for sleep, which I totally understand. No-one can sleep comfortably if they’re all sweaty but I love a cozy bed. Most of the time I have my electric blanket preheated so that I always get into a warm bed, but we also do have some very hot nights when I can’t live without the air-conditioner.

10. Comfortable sheets

The texture of your bed sheets most definitely will make a difference in your quality of sleep. Good quality cotton sheets are an absolute must have to improve your sleep. It can get pricey but the investment is well worth it. They last a lot longer and nothing beats the softness. Pure cotton sheets help regulate body temperature too. I’ve noticed this has made the biggest change for my eldest boy that is always hot, even in the middle of winter he will only wear shorts.

I hope that you have found this information helpful. Leave a comment to let me know which tips you love most. My favorite one has to be the essential oils. If you have any tips of your own I’d love to hear them.

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