With the exception of last night, during which I slept 0 minutes, I have been sleeping better since I implemented a few insomnia-conquering habits including turning off my iPhone 30 minutes before bedtime and not worrying about getting to sleep.   In a previous post I discussed that with nearly 4 million Americans suffering from insomnia, we have a huge sleep problem in this country.   In today’s post, I am going to expand on some ways to help achieve a good night’s sleep – like practicing healthy shut-eye strategies.

• GET ACTIVE EARLY
  Getting a good night’s sleep doesn’t just start when the sun sets. Exercising early in the day can strengthen your circadian rhythm, helping to bring on sleepiness at night.  I try to get my treadmill time in by noon, otherwise, there’s no way my body will calm down enough to go to sleep before midnight.  It’s like some people can’t drink coffee after 1pm, I can’t exercise after about noon.

• GO DARK
  Block out the light. Light and darkness are natural reminders that tell your body when it’s time to rest. Light during the night can send messages to the brain telling you to “wake up!” before you’re ready.  If when I wake up during the night, I see light from the hallway or bathroom, it’s like my body jolts into a state of complete awakeness.   If one would stay on, I’d wear a sleep mask every night to avoid light at all costs but I can’t find one that stays on all night.

• GET COMFORTABLE
  Remind your body that it’s time to wind down. Relaxing activities, like taking a warm bath, can help transition you from daytime to bedtime.  I sit in my massage chair for about 20 minutes every night before bed.  This helps me relax and relieve muscle tension allowing me to further relax once I get in bed.

• SIGN OFF
  Put away your electronic devices one hour before you head to bed. LED lights from mobile phones and tablets can activate the brain, keeping you from falling and staying asleep at night.  This is the toughest one, right?  There’s always something I *need* to look at online like one last look at email (why do I do that to myself?) or tomorrow’s calendar.  Bad idea.

Knowing that getting a full, uninterrupted night’s sleep has many benefits that make me more productive and a better mom and wife on a daily basis, I will continue adopting these and other shut-eye strategies to help me get a good night’s sleep.  

Specifically, I am committing to signing off from social media at least one hour before bedtime.   I am a little hesitant to sign off from social media an hour before bedtime because when I get into bed is typically when I catch up on life.   I am well aware that social media platforms eat time though.   It never fails that when I sign on to look at a friend’s update, the next thing I know I’ve been on the social network for three hours and posted 19 photos of my kids.  I’m speaking from personal experience.. your experience may not be the same.  🙂  If you are hesitant to sign off social media an hour or so before you go to bed you might want to consider putting your phone on its charger at least an hour BEFORE you go to bed, rendering your phone useless to you for the last hour you’re up and about.  Just don’t be tempted to sign on to FB or Twitter once you get in bed.  If you have an Apple Watch, also put it on the charger an hour before you go to bed to avoid the distraction of notifications on your wrist.

I encourage you to practice these healthy shut-eye strategies along with me and to check out WantToSleepMore.com to learn more about how to get a full, uninterrupted night of sleep.