Sleep tips for the best rest EVER
My favorite habits & rhythms for a GREAT night’s sleep
1. Limit caffeine past early afternoon
Everyone has a unique response to caffeine, but if you are already dealing with insomnia or night wakings, it can definitely be helpful to stop consumption by early afternoon.
I savor my one morning cup of the BEST organic coffee, and because I have a really nutrient-rich and energy-supportive diet the rest of the day, that’s enough to sustain me, but I wasn’t always that way! Laying the foundation of nourishment is SO important!
And if you need help simplifying health eating with the MOST flavorful and nourishing recipes, you’re in luck! Click here to head to my healthy-made-simple recipes!
2. No alcohol
I'm sure this is not surprising - don't shoot the messenger! I prefer no alcohol consumption at all but especially before bedtime. Alcohol before bed can interfere with sleep cycles and REM sleep. Even though it may give you a drowsy feeling right away. it’s not supportive to true deep rest throughout the night!
3. Morning sun exposure & bare eye outdoor time
Every morning when the sun starts to rise, I head outdoors to grab some rays on my bare eyes (no contacts or glasses!). This has been a HUGE support in my thyroid and hormone health and sleep quality. Getting morning sunlight helps our circadian rhythm, which translates to a much easier time falling asleep!
4. No bright lights or screens past sundown
Again with the circadian rhythm and hormone response - if you are staring at bright blue lights when the sun has already gone down, your body is going to be a bit confused on what time of day it is. We have blue light blocking glasses for cozy winter movies and one off scenarios, but otherwise make it a big priority to follow the sun’s lead for how bright our surroundings should be. At minimum, turn all the overhead lights off and use warm lighting like candles (real or battery!), lamps, etc!
5. Eat enough during the day
Night wakings or night bingeing can be a sign that you're not getting enough to eat throughout the day (grab a meal plan of mine to help - all your favorite foods included!).
Curious if you might be under-eating? Take my free quiz!
I have watched my sleep drastically improve after transitioning away from restrictive diets (even “healthy” ones) and into ancestral, whole-food eating, which is why all of my recipes are created to help support energy and lowering stress!
6. Adequate dinner (or bedtime snack if needed!)
This conversation has become more nuanced to me - because I have been healing my metabolism for years, I find that in the fall and winter months I do better with a larger dinner a few hours before bed (about when the sun sets) and have not needed a bedtime snack every night. Because I have become in tune with my hunger and overall food needs, I use my intuition here. If you are wrestling with insomnia and night waking, you may still need a balanced snack 30 minutes to 1 hour before bed. l've got several bedtime snack ideas in my meal plans!
7. Complete darkness in your room
And I mean COMPLETE. Unplug electronics with the tiny lights, avoid night lights, get dark blackout curtains, etc. Total sleep darkness is not just for babies anymore!
8. Correct tongue posture while sleeping, mouth tape/guard if needed
This is a huge conversation that I will barely scratch the surface of, but did you know your tongue should be against the roof of your mouth, slightly behind your front teeth? Mouth tape can also be a great support tool, especially if you’re prone to mouth breathing and/or snoring at night!
9. Warm up before bed with a bath or sauna
Warming your body before bed helps our body respond by lowering our core temperature, which is one of our signals that it's time to sleep! My favorite is a mineral-rich epsom salt bath (with dim lighting, of course!).
10. Get enough calcium during the day
Mineral status as a whole is hugely important in our ability to rest well. Getting some calcium before bed through a warm cup of milk has been a historical sleep support for a good reason! Some of my BEST night’s sleep are following a calcium-rich dinner or snack! And as always, if you need help getting those nutrients in during the day, head to my recipes!
Some other favorites: sleeping with a castor oil pack, getting good supportive movement during sunlight hours, and read a good book by lamplight before bed!
Extra bonus: invest in linen sheets, I swear you won’t regret it!
I hope these tips help you sleep sweetly tonight!
