A Plan to Get Better Sleep

​​​​​​​This month I am discussing Self-Care and how important it is for us to take time to focus on us, so we show up as the best version of ourselves. The topics I will be bringing to you are directed to help you with sleep, exercise, and nutrition.



Did you get good night’s sleep last night?



Many of us don’t. I am subject to tossing and turning from time to time and wake up feeling sluggish. When I do, I feel exhausted and not my best to get through my day.



Proper sleep is vital and should not be taken lightly. Sleep is essential for your physical and mental health as well as your overall wellbeing. Believe it or not, a night of good sleep is a precious asset. Those who have it usually wake up energetic, stay fit, and lead the day productively. However, those who suffer from a lack of sleep often find themselves drained, aggressive, and low-on-energy.



If you don’t sleep, you don’t feel well. That is because sleep, along with nutrition and exercise, is a pillar of health. If you don’t have good sleep habits, you are generally not going to eat well nor will you have the energy or motivation to exercise.



Your sleep defines the mood for the day that follows. You will not show up as your best self if you didn’t get the proper amount of sleep.


Improving the quality of your sleep will make a big difference when it comes to your overall health and quality of life. Like with any behavior change or improvement, there must be motivation and a plan toward it.



Here are some tips you can implement to gain a better night’s rest:

  • Take a warm shower or bath before bed. The warmth of the bath relaxes your muscles and senses. It also signals your brain to slow down which will make you fall asleep faster.
  • Instead of playing games on your phone or watching TV, try reading a book. Make is something with a positive note to it and not something heavy or disturbing.
  • Try Journaling before bed. A gratitude journal is a great way to end your day.
  • Improve the mood in your bedroom. Is it a cozy and relaxing space that you feel envelops you into a warm feeling?
  • Turn the air down. Making the room temperature cooler helps stimulate melatonin production which encourages sleep.
  • Get some exercise each day. Don’t do a heavy workout in the evening. Try stretching, a walk in nature or the neighborhood after dinner. 20 minutes of cardio before dinner.
  • Meditate before bedtime. This is a wonderful way to unwind and clear your mind from the day’s energy.
  • The path to solid shuteye begins early in the day when you should aim to soak up sunshine. This light helps keep the circadian clock within our brain to tell our body, to be alert, awake and get going.
  • If you like caffeine, try to stop the consumption of it at least 8 hours prior to bedtime as it does stay in your system from 6 to 8 hours.
  • Don’t drink too many liquids before bed either. This will make you have to get up during the night which can interrupt your sleep cycle.
  • Watch when and what you are eating. For a healthy mind & body, your food plays a vital role. Eat as soon as your day ends so you have time to digest your food. At least 3 hours prior to bedtime and try to eat healthy. Having a lighter fare in the evening is always better. Fresh veggies, salads, soups, and a small amount of fruit.
  • Get on a schedule and stick to it. Get up and go to bed at the same times each day. This also instills better habits, and your body clock will adjust.

With your will and motivation, nothing can stop you from achieving a long and quality night of sleep. Implement a few changes each day and by the end of the week you will be feeling the results.

Wake up feeling refreshed and ready to take on the day.