5 Ways to Improve Your Sleep Tonight

LISTEN TO EPISODE 65 OF THE PODCAST -> https://spotifyanchor-web.app.link/e/KtaIvfiE2wb

In today’s episode of the Inspiration2grow podcast I am talking about the single most important, regenerative and restorative every body needs – adequate sleep.  If you don’t get the amount of sleep your body needs, you simply won’t be able to function and perform in your peak state.
Personally, I struggled to get a good night’s sleep for a number of years due to work stress.  Then the unbearable situation continued due to constant pain from my abdomen downwards.  The nights when I would be able to sleep for 3 – 4 hours straight through were few and far between.  And, for someone who thrives on at least 7 – 8 hours, didn’t set me up for a very pleasant day at work. 
Not only does a chronic lack of quality sleep made you irritable and feeling like you are dragging yourself around all day long, it doesn’t set you up for success in terms of exercising or getting in the necessary body movement, that would ultimately make you feel better.  
When your body is running on an empty tank (which is the feeling I constantly had with only getting a few very interrupted hours of sleep each night), you don’t make the best decisions for your health.  I mean in terms of food choices, exercise or even getting out in the fresh air to allow nature to rejuvenate you… at least a bit.  It plays havoc with your mindset.
Luckily, I was able to change my sleeping habits and re-gain my energy by using some of the strategies I am going to give you today.  But, by far, the most impactful action I took, which by the way wasn’t intended to improve my sleep but had that positive spin-off nonetheless, was exercising.  I have made other tweaks and changes to my sleep routine, all of which have helped, I’m sure. However, getting in a certain amount of physical activity was a complete game-changer for me.
One more thing I’d like to mention, sleep should never be underrated.  We heard from Dasha Agoulnik, the gut health expert, in episode 61 that your time of sleep is super important for your gut to relax and recuperate from the previous day.  It was mentioned as one of her 5 pillars to overall wellness.
Any magazine you pick up, any health bulletin you read, any health care professional you speak to – all will say that you should be getting enough sleep.  The exact number of hours each of us requires, still seems to be controversial.  But, you know how you feel after a good night of peaceful rest.  Ask yourself or start to keep track – how many hours provide you with the necessary energy and clear head to tackle your day.
So, let’s dive into today’s show and take a look at some tips on how you can get a better night’s sleep tonight.
Be honest with yourself…
Have you been struggling with sleep lately? Does a good night’s sleep feel impossible many nights?
It’s a fact …not getting enough sleep seems to be at the top of people’s list of energy-busters.

That stinks because missing ZZZs doesn’t just make you groggy. It messes with your overall well-being in a big way, too. So many restorative and regenerative processes happen when you sleep. Your body literally does repair work—including producing important proteins that fight inflammation. To help you unlock all that goodness, I want to share five tips to help you sleep better.

Tip #1: Follow the light.
Good sleep is all about working with your circadian rhythm, not against it. With that rhythm, cortisol rises early in the morning (giving you extra pep in your step). Then it begins to drop in the late afternoon as melatonin climbs, calming your system so you can get some shut-eye. Light is one of the biggest triggers for both of those hormonal shifts. Aim for bright light in the morning (ideally including 15+ minutes of direct sunlight shortly after waking), then dim light in the evening. It also helps to cut blue light exposure (like the kind from your TV or phone) an hour or two before bed. I leave my phone in the living room so I’m not tempted.

Tip #2: Set the stage.
Where you sleep is a big player in how you sleep, so take a few minutes today to upgrade your sleep environment. An optimal sleep space should be cool, quiet, dark, comfy and stress-free—so pick one of those five to improve today. If light or noise leaks interrupt your sleep, earplugs or a sleep mask can work wonders. If your bed’s uncomfy, maybe it’s time to invest in a cushy mattress topper. Simply pick one and start upgrading.

Tip #3: Watch what and when you drink.
Beverages can have a big impact on sleep quality. If you’ve been struggling with sleep, try limiting caffeine past noon and lowering your alcohol consumption. If you do drink, have your libation earlier in the evening, with water and food. Conversely, tart cherry juice can promote deep sleep, so consider adding a glass of that to your evening routine. (Mixed with some seltzer and a slice of lime, it’s one of my favorite mocktails!) Regardless, try limiting drinks in general past 8 p.m. so you don’t wake up to and have to make trips to the bathroom (pee) as much.

Tip #4: Tuck yourself in like a toddler.
If you had a feisty four-year-old who needed to be asleep by 8, what time would you start getting them ready for bed? Probably not at 7:59 by shutting off whatever screen they were watching and just plunking them down on the pillow. But that’s how so many adults put ourselves to bed!
It’s time to create a dreamy pre-bed routine instead—one that really sets you up for a good night’s sleep. Design a routine that covers all your basic hygiene (brushing teeth, skincare, etc.) plus some soothing elements to help you relax (like reading, journaling, or a calming meditation). Then do your bedtime routine every night, just like you were tucking in a toddler.

Tip #5: Schedule your wind down.
This is where the rubber meets the road and it’s the one step most people skip: schedule the start time for that bedtime routine. Really map it out. Back in from the time you want to be asleep, allow time for each of the activities in your bedtime ritual and plan accordingly. I’ve even started setting an alarm on my phone to alert me when it’s time to start getting ready for bed. Keep in mind that optimal repair and regeneration happens between 11pm to 1am, so do your best to hit that window and actually be asleep by 11, if you can.

You deserve to wake up rested, refreshed and ready for anything, my friend. I hope these tips help you get there.

Be sure to leave a comment over on FB or IG or even on my website’s show notes/blog page – let me know which one of these tips you’re going to try.

And, that’s my message for today, friends.

My hope is that you start to implement some of the ideas, tips and strategies that I talk about and I would love to know which ones have been beneficial for you personally.

I would also like to invite you to become part of the Inspiration2grow community on Facebook.  The group name is: Inspiration2grow for Female Goal-getters.  It is meant to be a community of like-minded women who want to grow strong from the inside out.  There will be daily journalling prompts, nutrition and fitness tips, exercises to try, encouraging conversations among the community and lots more.  So, be sure to join this group for support, new ideas and the necessary rocket fuel to propel your health and wellness to new heights.

You owe it to yourself to take care of yourself, show up for yourself and become the best version of YOU.

In case you haven’t heard it yet today, let me be the first to tell you…

You are incredible, capable and your potential is limitless.  Never forget that I believe in you 100%.  Now, go out there and show the world what you are truly made of.

I hope to have inspired you to grow.  

Til next time, 
Lisa xoxo