5 Steps to Better Sleep For Yourself

I’ve been a Certified Baby and Child Sleep Consultant for almost 5 years now. In that time, I’ve gotten a few more Certifications to add to my title. One of which is a Teen and Adult Sleep Certification. While I don’t love working with adults, I do love giving free education to teens and adults to help improve their overall quality of sleep!

In the last few years, sleep has been prioritized like never before. Parents are sleep training their children, employers are allowing for shorter work days, and young adults are choosing sleep over late-nights out at the bar. Granted, this wasn’t always the case. I have had my own fair share of sleepless nights in University.

The thing is, even if we are prioritizing our sleep, it doesn’t always mean that we’re sleeping more. Sometimes we lay in bed awake for hours, frustrated, only to sleep the exact same amount as “normal.”

So, how can we actually get BETTER sleep?

1. Set up a bedtime routine.
   I know, it sounds too basic to be true, but I’m telling you - bedtime routines are essential. They lay the foundation for a great night’s sleep by preparing your body and mind for rest. Aim to have your routine last anywhere between 20-45 minutes & don’t let screens be involved at all. Pre-set your alarm clock on your phone so you don’t even have to look at that at the end of it.

2. Avoid Screen Time 1-Hour Before Bed.
   Screen time of any sort negatively impacts your natural melatonin production. The white and blue light emitted from your screen has an almost immediate effect in curbing your sleep. If you’re thinking “Not me, I fall asleep to my TV every night” - I’m looking at you, too! It’s not to late to change your sleep habits for the better and that is one change I’d highly recommend.

3. Stop Eating 1-2 hours before Sleep.
   Late night snacking is one of my favourite things to do, but it also seriously interferes with your natural sleep processes. As you eat, your digestive system warms your body up to start breaking down the food. But, in order for your body to have an adequate sleep, it actually needs to cool down. So by eating late at night, you’re not allowing your body to have quality sleep. It’s recommended to stop eating between 1-2 hours before you plan on going to bed. Water up until bedtime is okay.

4. Incorporate Movement into your Day.
   Movement is so great for your body. I’m not talking about going to the gym every day (this is great if you’re into it!), but even going on a leisurely walk around your neighbourhood. This is fantastic for your circadian rhythm - which is your body’s internal clock.

5. Finish With Affirmations.
   An affirmations is a positive statement that resonates with you. These will be different for everyone, but it can be such an uplifting way to end your day. It can also be helpful to incorporate some sleep mantras if you have negative feelings towards going to bed because sleep is hard for you. Say these affirmations out loud as you lay down for the night.
   Here are a few examples:
   ”I am enough.”
   ”My body will sleep as much as it needs.”
   ”I am safe.”
   ”I am loved.”
   ”I will fall asleep.”

By prioritizing your sleep, you are showing yourself love. It is also a form of self-care.

If you have questions about these 5 tips to help improve your sleep, write them below!