7 simple ways to improve your zzz's
You can drink all the green juice and probiotic shots in the world, but you won’t be healthy without prioritizing a good night of zzzzz’s. From improving concentration, mood & memory to boosting your immune system, your body is actually not turning off while you’re asleep, it’s doing quite the opposite. Those crucial hours of sleep allow your body to heal and repair to maintain long-term good health. With all this being said, are you getting a good night’s sleep? Ask yourself these questions: Do you fall asleep in 15 to 30 minutes max? Do you sleep through the night? Do you wake up feeling energized and well-rested? If you answered no to any of these questions, it’s time to learn some simple ways you can improve your zzz’s and stop counting sheep.
1. create a sleep schedule.
We’re creatures of habit & your sleep cycle should be a habit too! You can train your body to get tired and to get energized if you get on a consistent sleep schedule. You will only see benefits from implementing a sleep schedule if you go to bed within a 30-minute timeframe of your goal bed time. For example, if your goal is to get in bed and go to bed (this means no scrolling Tik Tok) by 10 pm, then don’t get in bed earlier than 9:30 pm or later than 10:30 pm. Your body won’t pick on up on the sleep schedule until about 14 days of a consistent sleep time and wake up time. Stick to it!
photo courtesy of @tinycactus
2. bed = sleep.
Your bed is for sleeping not scrolling the ‘gram or swiping on hinge. Start creating a mind-body connection by keeping electronics out of bed and really only getting in bed when you’re tired and ready to shut eye. One exception to this rule: reading. The hypnotic quality of reading can actually make you sleepy so incorporating 10 to 15 minutes of reading in bed may help you fall asleep faster. Remember no blue light! Ditch the kindle and iPad, opt for a hard copy.
3. journal before bed.
All those thoughts that keep you tossing and turning during the night need to go somewhere. If you’re busy, maybe you make a to-do list. If you’re stressed, maybe you write down three things you’re grateful for. Being able to release those thoughts allows you to get into bed with a clear head and focus on sleep rather than the thank you note you forgot to write to your mom for the birthday gift she sent you a month ago. p.s. if you’re looking for journaling prompts, stay tuned for next week’s blog…we’re revealing all our journaling secrets!
4. cut the caffeine.
boohoo. This one stinks, but we need to face the hard facts. If you can’t live without your morning coffee or matcha, that’s fine, just try to cut off your caffeine intake before 9 am…okay let’s be more realistic and call it 10 am. Having coffee cravings during the midday slump? Try substituting coffee for an herbal tea, sparkling water, or something else caffeine-free that floats your boat.
5. don’t workout late in the day.
It just ain’t it. If you want to snooze right when your head hits the pillow, then morning workouts are the way to go. Working out in general can help you get a better night’s sleep because it will tire you out, but a workout too close to bedtime will actually energize you.
6. make your bedroom a sanctuary.
Your bed/bedroom should be your safe space. Invest in silk sheets, get a body pillow, light a candle, sage the room, whatever floats your boat and makes your bedroom a little cozier.
7. try cbd.
Saving the best for last! Cbd can really change the game when it comes to sleeplessness. The relaxing & calming effects of cbd will help you fall asleep faster and have a deeper sleep. Our shut eye gummies are mixed with a blend of cbd, melatonin, l-tryptophan & magnesium gluconate to give you an optimal cbd experience for your desired effect (a good night’s sleep!!!).
Sleep is a crucial puzzle piece to maintaining a healthy lifestyle. Since self-care is our game, we’re always looking for ways to spread the wealth and learn more. Do you have any tips & tricks that have improved your sleep? Always let us know by shooting us a dm @thebreezebrand on Instagram.
