Hey Beautiful! If you struggle with sleep or you're interested in improving your sleep, keep reading! I'm sharing my juiciest tips and sleep habits to get your sleep regimen on point!
- Set a Goal
- The first step in creating a new sleep routine is to create a plan of what excellent sleep means to you (and because I'm a goal coach, we ALWAYS start with a plan!). Here's a great journal exercise to get you going: start by determining how many hours you need to feel rested. Write down a DETAILED description of what a perfect night's rest looks like for you. Also, write down what your pre-sleep ritual looks like (more on that below).
- If you're currently getting 4 hours of sleep and need 8, I would break your goal down into 3 phases so you gradually work up to your sweet spot.
- Your goal should read like this: "I consistently get 8 hours of sleep for the next 6 days." Feel free to plug in your own numbers and adjectives. Some of my clients say "deep/restful sleep" or "uninterrupted sleep."
- If you're working on implementing a bunch of different habits in your life and aren't sleeping well, I recommend you focus solely on getting your sleep in order before adding more to the mix. Sleep is the foundation to success in other endeavors.
- Now, we need to work on some action plans to achieve your sleep goal. Keep reading....
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- Read
- Reading before bed always makes me fall asleep and I've heard many others agree. The trick is to put a lamp or reading light next to your bed with your book. When you're ready to hit the hay, you have everything you need to read until your peepers close.
- Essential Oils
- I'm such an essential oil nerd. I use Young Living but I don't sell it. I like the quality, the selection and the monthly auto ship. My top 3 oils that I use before bed: lavender, roman chamomile and valerian. If you're lucky enough to know someone that makes or sells tinctures, I highly recommend kava kava to calm your nervous system (I swear by it!). Check out Pura Luna Women's Apothecary here in Santa Barbara. I've also recently fallen in love with Saje Wellness. They have TOP quality oils and diffusers and I love their Pocket Farmacy for travel.
- Your Bed
- Your bed should feel like a sanctuary. Hands down, the best (and most used) investment I've made is my bed. I know it's challenging for the busy Mommas and go-getters out there but do your best to guard your bedroom and treat it as a sanctuary. A fluffy comforter, a quality pillow, a throw that you love and cotton sheets are my go-to's. Make an effort to build your bed over time with items you adore.
- You might also be interested in learning WHERE your bedroom is in your home and calling in some Feng Shui/energy movement. HERE is a link to a Bagua Map. One of the bottom 3 squares will be the entrance to your home and your other rooms will land accordingly. Take into consideration the colors and elements mentioned on the map and any stuck energy that may be lingering in your bedroom (clutter!). If you need some Feng Shui consulting, my Mom is simply the best. Here is her website.
- Make your bed every morning. Just do it.
- Dial in the temperature of your room. Ideal temps are between 60 & 67 degrees. If you have heavier blankets keep it cooler and keep it warmer if you have lighter bedding.
- Black it Out
- Light pollution = no good sleepy. I don't care if you have to pin all of your favorite scarves to the windows temporarily, cover your light sources! Blackout curtains are also a good, more permanent option. Just make sure you're letting natural light in your room during the day.
- Electronics/Mirrors
- The last thing we need when trying to get a good night's rest is a bunch of extra energy flying around. The only electronics I have in my room are my cell phone/watch chargers and a lamp. I put a scarf over the chargers and unplug the lamp at night to quiet the energy. If you have a TV in your bedroom, relocate it.
- You can also counteract some of the electricity with living, indoor plants, dream catchers or crystals.
- Make sure you don't have two mirrors facing each other. The energy exchange between two mirrors is essentially infinite and very hectic. If you have mirrored closet doors, consider hanging sheer curtains. My Mom recommends this and ties hers up during the day to lift the energy and lets them drape at night to quiet the energy.
- Cut Caffeine
- If you're a die hard coffee addict and aren't sleeping well, I'm talking to you sister. I recommend switching to green tea at first (which still has caffeine) and then to herbal tea or hot water with lemon. Feel free to keep your creamer option the same as you transition. I've found that my my morning craving is actually just a hot liquid of any kind. I make myself coffee about 2 times a week now instead of daily. It's taken some time to get used to but if I can do it so can you, promise!
- Visit a Naturopath
- If you are consistently getting less than 5 hours of sleep per night and are exhausted all the time, I recommend making an appointment with a naturopath. You could be suffering from adrenal fatigue, cortisol imbalance or another malady that needs to be treated by a physician. My naturopath did blood work, urine, saliva and fecal tests and recommended a few herbs/tinctures to get back to homeostasis. We also found out that even though I'm a sun slut, I was vitamin D deficient! I really enjoyed learning more about my body and I think you will too. Side note: insurance only covered a portion of the costs for the testing so take that into consideration.
- Medical Marijuana/CBD
- I'm a big fan of Mary Jane. I don't use it all the time, nor do I recommend it for everyone. What I would recommend for anyone having trouble sleeping is a pure CBD product (here's my favorite brand of oils, here's my favorite brand of gummies). CBD doesn't have any psychoactive effects (meaning it doesn't get you high) and it's a powerhouse when it comes to medicinal effects. Here's a great article describing the difference between THC & CBD. If you're into the consciousness shifting stuff, I recommend the Indica strains which are more relaxing. Stop by your local dispensary or check out the awesome products from Caliva. Let them know you're looking to improve your sleep, they'll have some great recommendations!
- Exercise/Nutrition
- We all know exercise is important right?! Even on your non-gym days, I recommend getting in at least 10 minutes of movement. Taking a walk, working on your mobility or doing some home yoga will absolutely help you fall asleep and stay asleep, especially when you're consistent.
- I know lots of my Vixens prioritize healthy eating. I just couldn't write a post on sleep and not emphasize that what you put into your body effects every single bodily function. Are you supporting your systems so they can optimally function?
- Pre-Sleep Ritual
- Creating a set of things you consistently do before bed is essential (and this one is tough for me!). My ideal pre-sleep ritual is to shower, coconut oil my face, floss, brush my teeth and spend 15 minutes reading. What should you be doing to get ready for bed?
- This ritual could also include setting an alarm for when it's time to get ready for bed and GUARDING that time for yourself.
- Pre-Sleep Yoga
- Whether you have 7 minutes or 20 minutes before you hit the sack, take some time to disconnect from your screen and to do some moving meditation. I ADORE Yoga With Adriene, she has zillions of YouTube videos and if you have an Apple TV you can subscribe to her app for 10 bucks a month.
- Gratitude
- When I have trouble falling asleep or when I wake up in the middle of night I always turn to gratitude. Start with your toes and in your head, recite everything you're grateful for about your toes and move up your body. I try to touch every body part and I'm descriptive. "I'm grateful that I have all of my toes and they're injury free, they're pretty and they allow me to walk." Then move to your heels, ankles and so on. 99% of the time I don't make it to the top of my head/hair because I'm already asleep. Try it!
- Gypsies/Nomad Vixens:
- I have a dear friend that is doing a temporary nomad-thing right now and is having trouble sleeping because she doesn't feel like she has her own nest. If you can relate, I recommend traveling with with your favorite blanket (like Linus) or pillow. Always bring a book, a scarf for a window and a few essential oils. Based on what you learned above, consider making some small changes to your sleep space like covering a window or electronic devices and relocating a plant.
PS- My one hour, private Goal Coaching package goes up to $150 on March 1st. Take advantage of the $79 special and let's work on your goals! I promise you'll leave feeling clear, inspired and organized for the rest of 2018. <3
Live to Thrive,
Lauren
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