12 Steps To Better Sleep

I don’t know how many times I’ve read on social media, “Can’t sleep, have insomnia, not going to fall asleep tonight…” and guess what? I’m guilty of doing that as well.

After a few years of riding the lack of sleep rollercoaster, I’ve come up with a few of my own tips that help me sleep like a baby, and has helped others who listen to my podcast who shared some of their tips with me to share with you!

Let’s start with the first obvious that you didn’t think I’d bring up. SEX. I’m just going to get this one out of the way right away.

1. Sex – Seriously. I’m not going to go into great detail here, but let’s face it… when I released a poll on social media asking what people do before they go to sleep to help them release pent up energy, sex was the first answer. After having good sex, aren’t you more relaxed? Don’t you feel a little more drained? 😉 If you don’t have anyone to help you out – help yourself out… and, that’s all I’m saying on that right now because I’m not Dr. Ruth.
2. Exercise Early – Make sure you exercise early during the day. I like exercising in the morning. If I wait to exercise too close to bedtime, I actually feel too energetic to sleep, because exercise really does give you more energy. Try working out earlier in the day instead. Many people also drink energy drinks before working out. You don’t want to drink those in the afternoon, because it could impact your relaxation and sleep later.
3. Cut Caffeine, Cigarettes and other Stimulants – I can’t drink coffee, tea or other caffeine drinks after noon unless I plan on staying up until at least midnight like Cinderella. Next, it’s 2020. You shouldn’t be smoking cigarettes or ingest other types of stimulants. We all know cigarettes can kill you sooner than later, or at very least make you unhealthy and stinky. Cigarettes also tamper with your sleep because they can act as a stimulant. Cigarettes are disgusting. If you smoke, you really should just quit.
4. Buh Bye Blue Light – Did you know blue light from your phone or computer reduces natural hormones like melatonin, which help you relax during sleep? What’s one of the first habits many of us do when we can’t sleep? Jump on the phone to see who’s doing what on Facebook, TicTok or maybe Instagram. Then, we write the most epic post ever…. “Can’t sleep… anyone else up?”
5. Don’t Nap – Someone might call you, “Bae” or “Baby” (which was my nickname at one point but I lost it someplace along the way), but you aren’t really a baby so you don’t need a nap. Taking a nap during the day can confuse your internal time clock. If you must nap, make sure it’s a short power nap. Longer naps can affect your health and sleep quality.
6. Create a Sleep & Wake Schedule – Try to wake up at the same time every morning and go to bed at the same time every evening. Your body will become used to your schedule. Science has proven those who stay up late and sleep in on the weekends have poor quality of sleep in general.
7. Ditch The Alcohol – I’m not a drinker. I just don’t love the taste of it. It doesn’t tickle my taste buds or make them dance. It has extra calories I could spend someplace else. Once in a great while, I’ll have a glass of wine when going out to dinner or while celebrating a special occasion with friends. Alcohol has been proven to increase symptoms of sleep apnea and decrease night time hormones (HCG).
8. Optimize The Bedroom – I don’t mean add a swing or quarter machine to your bed. Make sure the temperature of your bedroom is comfortable. Studies show that it’s harder to sleep in warmer temperatures. I like my bedroom on the cooler side and I sleep with the ceiling fan on. I make sure the blinds are pulled, especially nights when there’s a full moon so the light stays out. Keep clean sheets on that cozy bed of yours. A good mattress and nice blankets are important. Keep your room dust and clutter free.
9. Don’t Eat Too Close To Bedtime – Stuffing yourself late at night might temporarily feel good but eating too close to bedtime can impact your melatonin and HGH sleep hormone levels which in return directly will impact your sleep.
10. Relax & Clear Your Mind in the Evening – I have been turning off the TV a couple hours before it’s time. Many nights, I light candles because I love the scent of a candle as well as the beautiful glow and warmth a candle releases. Sometimes, I read before bed or I listen to piano music before I turn start getting ready for bed.
11. Practice Good Hygiene – I’m a huge advocate for cleanliness. My room must be clean before I go to sleep, and so must my body! I love soaking in the hot tub to relax on the evenings that I am able to make time to do so. After jumping out of the hot tub and making a mad dash to the bathroom, I shower. Brush my teeth. Dry my hair and then, if I’m lucky I am able to turn my ceiling fan on, hop in bed and go to sleep.
12. No Liquids Before Bed – Try not to drink liquids 1-2 hours before bed. This way, you aren’t finding yourself all snuggled up ready for bed only to find yourself needing to get out of bed to go to the bathroom. Obviously, go to the bathroom before you go to bed.

If you are having a hard time sleeping, it’s always a good thing to seek advice from your doctor. There are different sleep disorders that can interrupt your sleep or can even be dangerous such as sleep apnea (for you snorers out there or those who aren’t breathing correctly during sleep).

After thinking about all of these great snuggly, cozy sleep tips… it’s sort of making me tired but I’m going to skip that nap and wait until bed time to go to sleep. Do you have any tips to share on how you fall asleep? I’d love to hear! Interact on social media: Facebook, Instagram.

Listen to this podcast, where Patti goes into more detail on the 12 steps she put together by clicking the player below:

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