How To Get A Better Night's Sleep

Evenings can be a daunting time for those of us who have trouble sleeping.

I’ve received countless questions over time on how to get a better night’s sleep. Whether you’re up worrying through the night, a restless sleeper, or just have trouble falling asleep, these tips are for you!

1. Keep Active During the Day:

One of the most proven ways to sleep better at night is to get a light amount of exercise during the day, whether a long walk, lightly cleaning the house, doing laundry, or even stretching. Vigorous exercise is even better for sleep – if you’re up for it, try yoga, running, or my personal favourite for mental health, swimming (with a visit to the sauna or steam room after!)

2. Create a Bedtime Routine:

It might sound juvenile, but establishing a set routine that occurs each night before bed is proven to send triggers to your brain, which makes you feel more sleepy. Whether it’s reading a book for 30 minutes, listening to calming music, or writing in your journal, this activity will likely become enjoyable for you in time.

3. Drink Something Warm:

Warm milk, hot water with lemon, and herbal tea all have something in common. They all have the ability to make us feel sleepy – and that’s not just because milk contains tryptophan (which can be encouraged with foods that are high in carbohydrates such as a cookie) and together produce serotonin in the brain. These physiological benefits are outweighed by the psychological association of something warm with comfort, relaxation, and health. If you include a warm drink in your bedtime routine, you can also reinforce sleepiness!

4. Find an Outlet to Deal with Worry:

Whether seeking the help of a therapist or friend to help you sort out what’s bothering you, writing in a journal, or tackling the worrisome thoughts head on by addressing them, it’s important to deal with problems when they come up. Otherwise, they can follow you into the bedroom, and that can have a negative impact on not only your sleeping habits, but also intimacy with your partner.

5. Practice the Art of Self-Care:

Find a place or environment that helps you calm your mind and visit it often. My personal favourites? Attending yoga class, visiting the spa on a regular basis, taking walks in nature, and even going for massage therapy improve overall relaxation, which in turn helps you get a better sleep.