10 TIPS TO GET THE BEST SLEEP EVER

Hi Friends!

For as long as I can remember, I have struggled to get a good nights sleep. I would wake up in the middle of the night, be restless and just toss and turn all night. I have made a few changes over the last couple months and have seriously had some of the best sleeps ever. I have noticed huge changes in my mood, energy, diet, workouts, health, productivity and overall wellbeing from getting these good sleeps in so I wanted to share my little tips and tricks with you all on the blog today! If you're interested, just keep reading!

1. Establishing a Sleep Schedule
Establishing a regular sleep-wake schedule is key to regulate your body's clock. When you establish a regular sleep pattern, it allows your circadian rhythm to operate at its best keeping your hormones in check allowing for deeper sleep.

2. Relaxing Bedtime Routine
Prepare for sleep by getting your body into a calm, relaxed state. Some of my favourite ways to do so are a hot bath, reading in bed with a hot tea, or meditating. Avoid stress like work.

3. Essential Oils
One of my favourite ways to wind down and relax before bedtime is by using essentials oils. I often put a few drops of lavender or ylang ylang into my nebulizer to get the scent in the air. I have also been loving my Sleep Well Therapeutic Roll On Oil by Province Apothecary to help me relax and put me into a deeper sleep.

4. No Electronics
I know we all love to watch some tv before bed but I can't stress enough how much of a change I have seen without using electronics a couple hours before bed. Bright lights can decrease melatonin, a natural hormone your body secretes that helps to maintain your sleep-wake schedule, making it harder to fall and stay asleep.

5. Comfortable Bedsheets
I often overlooked just how much of a role good bedsheets play in getting a good nights sleep. It is definetly worth the splurge on top quality, organic bedding. I have been wanting Cariloha sheets for a long time now and a few months ago finally splurged. I picked up the Cariloha Resort Bamboo Bedsheets and have fallen in love since day one. Not only are they super suuuper soft, they are also thermal regulating, odor and allergy resistant, environmentally sustainable AND they have a lifetime warranty. Best. Sleeps. Ever.

6. Cutting Caffeine
We all love a cup of Joe but being aware of how late you are drinking it is very important. Even if I am going to the gym after work, I have been trying not to consume caffeine after 3pm. This is different for everyone depending on tolerance but for me I find this works best. Drinking coffee too late in the day can delay melatonin release and cause sleep disturbances and restlessness.

7. Exercise Daily
Aside from the numerous health benefits of exercising, being active also helps with overall quality of sleep and sleep duration. Whether it's lifting weights or going for a 15 minute walk a day, exercise can decrease stress, fatigue your body & mind, and in turn result in better sleep.

8. Sleep Environment
This one is so key. Keeping your bedroom dark, cool, calm and quiet helps you to fall and stay asleep. You have to turn your bedroom into a sleep haven. Bright lights decrease melatonin as i mentioned earlier so try to keep your room dark before and during bedtime. Our body temp naturally drops as we fall asleep so keeping a cool bedroom can jump start the process and make it easier to fall asleep. A quiet bedroom or one with soft relaxing music or white noise encourage relaxation and in turn goo sleep. And lastly calm. Keeping the room without electronics or stress eases our minds into a good sleep. I also find it helpful to have my room organized so my mind is decluttered and calm, ready for bed.

9. Natural Supplements
Other than essential oils, sometimes I'll take natural supplements to aid with my sleep. Of course it's never good to depend on something to make you fall asleep, but I do like to use these from time to time. Some of my go-tos are Camomile Tea, Natural Calm Magnesium Supplement, and Melatonin.

10. Progressive Relaxation
If you can't fall asleep or struggle to stay asleep, progressive relaxation may be worth a try! It is a relaxation technique used to relax the body and mind by developing the ability to recognize and relieve tension. Muscle tension consumes energy inefficiently and decreases circulation in the body, resulting in a buildup of toxins and tension causing aches and pains. Progressive relaxation consists of alternately tensing and releasing different muscle groups. Basically you hold each muscle contraction for 3 to 5 seconds followed by a relaxation phase of 10 to 15 seconds where you release the tension. Noticing the differences between sensations of strain and calmness allow us to experience the relaxation.

That's all guys. I hope you find some of these tips helpful in your everyday life and start getting some great sleeps in! If you have any other tips or tricks to get a great nights sleep, feel free to comment them below!