The most healing activity you can engage in is SLEEP. If you want to be the best version of yourself, you will have to prioritize getting good sleep. Sleep supports your circadian rhythms and metabolism, flushes toxins from your brain, allows for memory and processing to occur, supports gut health, and allows your body to heal.

There are no substitutes for good sleep. You may hear about so-called sleep hacks and power naps, but the bottom line is that you need 7-10 hours of sleep every night. That 7-10 hours is time ASLEEP, not just in bed. 

So if a power nap isn’t going to cut it, here are some tips for getting the sleep you need.

Awareness 

First of all, evaluate how you are sleeping. When do you go to bed? When do you wake up? How often do you awaken at night? Is it hard to get back to sleep? How consistent is your pattern? Do you feel rested in the morning when you wake, or do you feel puffy and tired? In addition to asking yourself these questions, you may benefit from the information provided by a fitness tracker. Some fitness trackers can help you see how much REM sleep you are getting and can help you identify patterns. If you consistently wake at 2 or 3 AM and can’t get back to sleep for a while, it could mean that you are dealing with high levels of stress hormones or adrenal fatigue. Nighttime waking could also be the result of a blood sugar crash.

Sleep reset

If the answers to those questions reveal you’re having trouble getting to bed on time, you can try a sleep reset. Stay up late, set an alarm for early in the morning, and don’t take a nap the next day. Stay up late again, but go to bed a little earlier, and again set an early alarm and don’t take a nap. Gradually move bedtime up to the time it needs to be. This can help you reset your sleep rhythm so that you are tired when you should be going to bed. 

Routine 

Getting to sleep is a skill that you can learn. Establishing healthy sleep habits, including a bedtime routine, is a learned behavior. A good routine helps you disconnect, unwind, and relax in preparation for sleep. 

First of all, skip the alcohol, caffeine, and high carbohydrate snacks before bed. A cup of herbal tea may be all you need. If you are actually hungry, try to choose a snack with a lot of good fat and protein for slow sustained energy release all night long. Plain full fat yogurt with a little cinnamon on it, or a few almonds, are both good choices. Eat or drink your snack earlier in the evening to prevent nighttime bathroom trips. 

Next, put away your screens thirty to sixty minutes before bed. The blue light from your screen can make it harder to get to sleep. Read or do a mind-dump journal entry to help you release stress and relax before sleep instead of watching a show or spending that time on your phone. If you read on a device, make sure you have a blue light blocker installed or use blue-blocking glasses. 

Sleep haven 

Your sleep environment can help or hinder your sleep routine. Your bedroom should be a sleep haven, and it’s worth spending some time and energy to make it a relaxing and welcoming space. It should be tidy and clutter free. Keep the room cool and dark. Blackout drapes can help. There are also mattress pads that keep your sleeping surface cool. If you are a light sleeper, a white noise machine may help you stay asleep. Having a comfortable and supportive mattress and pillow is a worthwhile investment, if you consider that you spend a third of your life asleep! A weighted blanket may also help you sink into deep and restorative sleep. 

Prioritizing your sleep may be the best first step in reaching your health goals. Take action today to get the sleep you need tonight.