Category Archives: Sleep

How to have sweet dreams

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Ahhhh…sleep…

Getting quality sleep is of course important for good health but it also just plain feels good! Sleeping well helps reduce stress and also sets you up to have a good day, and generally feel happier and peaceful.

Here’s how to set yourself up to catch some good zzzzzzzz’s:

1. Make it easy to fall sleep.  Click here to read 7 Ways to Fall Asleep Faster and start a night time ritual that helps you drift off with ease.

2. Determine if you’re an early bird or a night owl and the embrace the sleep pattern that comes naturally to you.

3. Help your self to get better quality rest with our best tips for a solid night’s sleep.

4. Make your bedroom your personal sleep sanctuary: How to Create a Cozy Bedroom Retreat.

Sweet dreams, friends!

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7 Ways to Fall Asleep Faster

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Falling asleep after a long day can sometimes be a challenge. Especially if you’re feeling charged up and stressed out and have a lot on your mind.

We’ve gathered some tips for shaking off the day and getting to sleep faster. You might even consider doing one or more of these things regularly and build a night time ritual. Doing these things regularly can act as a cue to your body that it’s time to slow down and relax, making it even easier to drift off.

1. Take a bath or hot shower.

I won’t go into the science, but basically raising your body temp helps you get to sleep faster. Use lavender or some other aromatherapy for even better results. There’s something very soothing about getting into warm PJs after a nice hot bath!

2. Enjoy a cup of herbal tea.

Sitting and sipping a cup of hot herbal tea is a great way to relax into sleep mode. Yogi Honey Lavender Stress Relief is my favorite soothing tea with lavender, mint, and chamomile. Make this into your nightly thing and you’re likely to look forward to it each night!

3. Be sure your room is dark enough.

If there’s any kind of light around you, it will definitely be harder to fall asleep. If it’s a street light or even a bight moon, you might invest in black out shades or curtains. Or consider using a mask like this one.

4. Read to relax.

If your mind is racing and you can’t stop obsessing over the events of the day, reading before bed is a surefire way to distract yourself. Sometimes if you’re in the middle of a really good book, reading it before bed might be a little too stimulating. If that’s the case, pick up something less exciting – maybe a magazine article – and lull yourself to la la land…

5. Release your thoughts.

Depending on what’s going on in your life, you may need to release some of your thoughts and ideas in order to clear your head and get to sleep. Use a journal to work out what’s occupying your mind for a few minutes before bed, and you’re bound to find it easier to relax.

If you are not so into writing, you may want to get a set of Guatemalan worry dolls. Tell your concerns to these tiny dolls, and place them under your pillow. The legend is that the dolls take on your worries and allow you to rest peacefully. Try it out!

6. Visualize your happy place.

Picture a relaxing and serene place. Think about what is most soothing about that place. Maybe the sound of the waves crashing in shore. The feel of cool grass beneath your feet. The warm sun or gentle breeze on your face. Imagine yourself there, feel the sensations, and let any tension melt away.

7. Check your comfort level.

If you toss and turn before sleep, give it some thought. Are your pajamas and bedding truly comfortable? When you get into bed are you able to easily find a comfy sleeping position? If not, you may need to switch out your PJs or your pillow or blanket. Check out this article for more information on when to replace you

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Are You an Early Bird or Night Owl?

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Have you ever noticed how some people are clearly morning people while others are seem to be night owls?

Early birds, or “larks” as some call them, rise early and easily.  They’re typically in a good mood (which can really annoy night owls!) and can be pretty productive or creative in the wee hours of the morning.

Night owls, on the other hand,  start getting into their groove later into the evening or night.  This is usually the time of the day when they get their best work done and have the most energy.  And, they’ll usually tell you outright that they are NOT morning people!

If you have a preference for one over the other, there are some real reasons why.  According to WebMD being an early bird or a night owl is all about your personal circadian rhythm – also know as your internal clock. There’s also other research that shows actual differences in the brain between the two types as well.

Does it Matter?

You’ll hear people say that “the early bird gets the worm” and that getting a jump start on the day will help you to get more done.  And it may be true for some people.

But it has also been said that night owls can be more productive and creative.  Some also say that they’re more relaxed, and on average need less sleep.

But as we always say, go with what works for you!  No matter what your preference, its important to embrace your own natural pattern and not struggle to make yourself different than how you are.

Early birds definitely benefit from the fact that a day time schedule is what the outside world works on.  But, if you’re not an early riser, no need to fight it.  Take advantage of the night hours when your brain is at its best and most creative.  Sleep in and arrange a later work or school schedule if you can.

And the same goes for early birds.  If you get up early you might need a mid-day nap.  And, there’s no need to force yourself to stay awake for those late night movies either. We say get in those PJs and go to bed as early as you want!

Not sure where you fall on the spectrum?  Take this quiz over at Real Simple and find out!

We also love Buzzfeed’s funny take on the topic… “You Know You’re a Night Owl When…”

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How to Get a Good Night’s Sleep

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I don’t know about you, but there is nothing like getting a bad night’s sleep to throw off my day. When I’m sleep deprived, it affects my concentration and productivity, my overall mood and mindset, and makes it hard to get through the day.

We know that quality sleep is necessary for overall health and peace of mind.  Sleeping gives our bodies and brains time to relax and rejuvenate.  Just like eating, sleep is necessary for our survival.

Stress can be a big factor in sleeping well – whether it hampers your ability to get to sleep or it wakes you up in the middle of the night.  Lots of other factors can come between you and restful sleep – whether it’s eating patterns, your ability to get comfortable, or what you do leading up to bedtime.

Here are some tips to help you slip effortlessly into dream land…

Keep to a schedule.

Try to go to bed and wake up at the same time each night – even on weekends.  According to the Mayo Clinic, keeping to a consistent schedule sets up your sleep-wake cycle, and will help you to get better quality sleep.

Give yourself time to wind down. 

In the hour or so before your bed time, its best to avoid stressful or over stimulating activities, and give yourself time to transition into sleep mode. If you have a demanding job, steer clear of checking email just before bed. In fact, it’s best to leave the phone and computer in another room while you sleep. If you typically watch TV shows at night, choose shows that aren’t violent or over stimulating. Reading a light book or magazine can be a great way to ease you into relaxation.

Watch what you eat in the hours before bed time. 

Anything you eat about 2 to 3 hours before bed time has the potential to affect your sleep.  Limit the alcohol and caffeine, and instead try a relaxing herbal tea chamomile or lavender tea. Sleepytime tea is a great option too!

Take a warm bath or shower.

One of my favorite night time rituals is to take a hot bath before bed. I’ve always found it very soothing and relaxing.  Apparently there is some science behind it as well, as mentioned in this article on health.com. It goes something like this: when you fall asleep your body temperature naturally falls. Taking a hot bath raises your temperature a few degrees higher than normal, and then creates a steeper plummet, sending you off into a nice deep slumber.

Wear comfortable pajamas. (Of course!)

Whatever you choose to wear to bed, it should be loose and comfortable. Get rid of any pjs that don’t fit you properly or have irritating features like scratchy fabric or annoying elastic. Pick pajamas that work for you and make you feel good! Some people are more comfortable in shorts than pants, and others prefer a nightshirt to a two-piece pair of jammies. You might even love a one-piece pair of footed pajamas!

Make sure your bedroom supports good sleeping.

Be sure your bed, pillows, and blankets are truly comfortable. Pillows wear out over time and if they are not supporting your neck properly, it can make it tough to get good sleep. You also want to make make sure your room is quiet and dark.  A noise machine or fan can help drown out sounds that may wake you during the night. If your bedroom is not dark enough, try black-out curtains or wearing an eye mask to keep the light out.

We want to hear from you – what are your tips for getting a good night’s rest?  Share with us below in the comments!

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