How to Sleep Better

Here is some advice to help you sleep better. This is a response I give to people many times a month in my weight loss coaching, chronic pain groups, and depression/anxiety/ptsd groups. Some people tell me why it won't work and others try it and thank me later. Most of the time, I get no response at all, but I still give this advice since the question comes up so often.

Before going to bed

Eat good nutrition early in the day and healthy carbs a 1-2 hours before bed. Something like brown rice, oatmeal, or organic potatoes will work. You can put healthy fat on it and limit to 1.5 servings.

Exercise within your limits each day early. Swimming is good if you can do it. Do not exercise heavily right before bed.

Don't hang out in bed until you are really ready to go to sleep.

The room you sleep in

Keep the room 100% dark. Get blackout curtains if you need them. Block light that comes from anywhere. This includes the little blue, red, and green lights from any source.

Move your alarm to the bathroom or otherwise obstruct it. Do not have a way to easily check the time.

Get all electronics out of the bedroom and wind down from them about 30 minutes before you want to try to sleep. This means move the tv (if you still have one) out of your room, and don't take the phone in there.

Once you are in bed

Stretch in bed for 10 minutes or so once you get in there. You only need to bend and stretch each joint a few times. Flop around as feels good. Or go to this bedtime stretching link for ideas. Modify as you need to or skip any of the exercises you do not want to do. The idea is to get out the kinks and relax. Remember to breathe!

A possible sleep aid

If you can not clear your mind enough to sleep, possibly this idea will help. This is an exception to the "no electronics in the bedroom" tip.

Make sure you still keep your room dark, and put on some kind of podcast or video (no visual) of someone reading a self help book or doing a lecture on something you want to learn. Try to pay attention and learn something, but instead you might just drift off.

Your turn!

I would love to know your thoughts and results if you try any or all of this. This is what I do and I sleep very well. Good luck!

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