Sleep Optimization: Sleep-ish Ideas For a Good Night’s Rest

Ready for some sleep optimization? A good night’s rest is critical for all of us, so sleep optimization is one of the most important things we can do for our physical, mental and emotional health. Here are some sleep-ish ideas to help you improve your sleep, every night!

There are a lot of basic things we can do for sleep optimization. Let’s talk about some of the things you should NOT do first.

• Avoid drinking coffee and black tea too late in the day. Personally, I avoid caffeine after 3:00 in the afternoon because it interferes with my sleep at night.
• Watch your consumption of alcohol as well. Alcohol interrupts REM sleep, the deepest restorative part of your good night’s rest. It can also exacerbate breathing problems and trigger intermittent waking during the night.
• Overeating is linked to sleep disruptions, so be careful not to eat too much too close to bedtime.
• A big no-no is using your smartphone or other electronic devices in bed at night. The blue light emitted by these devices interferes with the release of melatonin in your brain because it makes your brain believe it is still daylight when it isn’t.
  

So what are the things you SHOULD do to get better sleep?

• Get exercise during the day. Even an evening walk will help with sleep optimization.
• Lower the thermostat at night. If your bedroom is too warm, that leads to a lower quality of sleep.
• If you like to read before bed {a lot of us do!} make sure it’s light reading. A scary thriller might not be the best choice.
• Set a sleep schedule and keep it. That means try to go to bed and wake up at the same time every day.
• Practice a relaxation schedule each night before bed. That might include a warm bath, a cup of chamomile tea, and lowering the lights.
• Take time to meditate. This is a good thing to do if you can’t fall asleep. Get up, go to another room, and meditate and unwind until you feel sleepy.

These are the steps to sleep optimization. See what works best for you! If you’re looking for more tips for sleep, check out my post on how to have the sleep of your dreams.