12 Tips to Improve Sleep Quality

Are you prioritizing your sleep? We all know sleep is extremely important for our overall health and quality of sleep matters.

I can't tell you how often I hear from clients and students that they are tired ALL-THE-TIME!

Now I know there is more than just sleep quality that factors into being tired (toxins, hormones, cortisol, etc) BUT if you have been prioritizing your sleep habits that is a great place to start! 

Here are 12 of my tips to help improve the quality of your sleep. Pick even just one of these to get started with tonight! Then next week come back and add another.

1. Create a bedtime routine - no matter what it is this can help signal to your body that it's time to start calming down because sleep is nearing.

2. Try going to sleep and waking up about the same time every night, or at least as often as you can. This can be HUGE when it comes to improving the quality of your sleep!

3. Get off technology/screens at least 30 minutes, preferably 60 minutes before bed. Trade out screens for meditation, reading, conversation, etc.

4. Say goodbye to alcohol. Alcohol can dramatically disrupt your sleep. While initially, it can seem like it helps you de-stress and fall asleep if you were to track your sleep it's very likely you'd see more restful sleep, your heart rate lowering later in the morning, etc.

5. Keep the temperature cooler. Drop the temp down a couple of degrees.

6. Use non-toxic bedding and mattresses. We love our wool blankets and Savvy Rest mattresses.

7. Drinking chamomile tea or other sleepy time teas before bed (but not too close to bedtime so it doesn't make you wake up to pee in the middle of the night).

8. Diffuse calming essential oils such as lavender or use an essential oils roller to roll some oils on your wrist.

9. Meditate before bed. This doesn't mean it has to be a structured "meditation", it can look very different for each of you. Find something that resonates with you and feels very relaxing, therapeutic, healing, etc. It could be journaling and reflecting on your day, gratitude journaling, listening to calming music, gentle movement (ball rolling can be amazing in the evening), these are just some examples.

10. Add some quality supplements, such as:

• BeCalm Spray
• Melatonin
• Magnesium

11. Decrease lights in the evening. Ideas such as:

• Dim lights/shut off lights you don't need in the evening
• Replace lights in your house with softer white lights
• Use these Luna Red lights in each bedroom side lamp to help cut blue light in the evening. We have one in each bedroom and my kids (and I) LOVE and highly recommend these.
• Wear blue blockers in the evening (and also good to do when on the computer during the day too).
• Get out in the sunlight first thing in the morning. This can help to better set your circadian rhythm and actually help you get better quality sleep in the evening.

12. Track your sleep! I LOVE my Oura ring and have been using it to help improve the quality of my sleep for the past four years.

If this encouraged you to take the next step towards improving your health, I also encourage you to get my free Pelvic Floor Guide where I give you step-by-step instructions on how to strengthen your pelvic floor. Grab your guide >>HERE<< and begin healing your body from the inside out.