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How to Improve Your Sleep & Increase Your Energy
*Editors Note: This article was updated on January 18, 2020
Are you getting enough sleep?
As an In Demand Woman, it can sometimes feel like an uphill battle to get enough sleep. Do you find yourself uttering the words, “I’m soooo tired” at the carpool pick up line, when you are out with your girlfriends or just in your own self talk?
Unless you are up all night with a newborn (less than 1 year old child) or a sick person in your home (child, spouse, partner, Grandma, etc.) you really should not always be “soooo tired”. That said, if you truly are, we encourage you to get a professional medical opinion about this before reading any further! Otherwise….please continue…
If you are finding yourself tired on a regular basis, it’s important to analyze your sleep patterns and nighttime routine to see if you can affect positive change in your life. By increasing your sleep, you will also increase your energy, mood and overall wellness.
How much sleep do I really need?
Sleep is critical for our bodies! It is the time our bodies need to recharge and recover from our day. Getting enough sleep on a consistent basis plays an important role in not only our physical health, but our mental health as well.
For example, sleep is essential for brain function including helping you learn, making decisions and being creative. When you get proper sleep your physical body has a chance to heal your heart and blood vessels, as well as regulate your metabolism by slowing down and getting the proper fasting time that you need. Sleep plays a vital role in our immune system and keeps us healthy by not causing our bodies to be run down and therefore more susceptible to viruses and bacterial infections. The list goes on.
Further, the more In Demand we become, the more often sleep gets sacrificed. When we sacrifice our sleep, we increase our risk of sleep deprivation. Sleep deprivation causes a host of physical issues including stress, depression, high blood pressure, weight gain, lower sex drive and memory issues.
How to implement a great nighttime routine
Why are you so tired? What do you need to change to improve the amount of sleep and/or quality of sleep you get each night? Here’s a simple nighttime routine that you can start implementing TONIGHT to help you get the nightly snooze session you are craving:
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Turn off your screens at least 30 minutes before bed. Specifically, don’t be scrolling your favorite social media platform before shutting out the lights! We know Instagram stories are fascinating…but the blue lights and constant scrolling makes it harder for your brain to properly shut down.
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Take some time to stretch! Turn on some calming music, use an essential oil diffuser and stretch out your muscles that have been working all day. Not only will it feel good in the moment, but your body will also feel better when you wake up in the morning!
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Write down what you are grateful for! It is nearly impossible to experience negative emotions such as anxiety, stress, anger, etc. when you are focused on what you are grateful for. Take 10 minutes to write down 10 things you are grateful for from that day.
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Natural Calm magnesium supplement. Part of it is the warm water that you dissolve the powder in. Warm liquids in your belly always trigger cozy, nighttime bliss. Magnesium has lots of health benefits as well including bone health, PMS symptoms, relieving anxiety, just to name a few!
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CBD Oil. Pure CBD oil (without THC) is a fantastic supplement to calm your mind. The lavender CBD by Select CBD is our favorite for nighttime. Lavender has calming and soothing properties that are known to relieve stress.
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Turn off the lights and cuddle with your partner. If you don’t have a partner, perhaps a body pillow or a stuffed animal might work as well. Physical touch has so many restorative properties and can reduce stress, anxiety and be soothing.
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Keep it consistent. Whatever routine you decide on, try to follow it nightly so you develop a habit that your body learns the triggers and helps your sleep improve.
- Sleep trackers might also show you relevant information about the quality of your sleep. The Fitbit sleep analysis is a great tool to show you patters associated with how much deep sleep you get, nights that you are more restless, etc. When you can properly see how you are sleeping, it is easier to determine what might be causing interruption on nights when it’s not as good.
- Lastly, increasing your amount of physical activity can also improve the amount and quality of your sleep. You can increase your energy by consistent activity, getting your heart rate up, and releasing endorphins! Our bodies are meant to move, even though our current culture is very sedentary in our lifestyle. Make sure you prioritize 30-45 minutes of activity each day to move your body, increase your heart rate and give yourself renewed energy.
In conclusion
Don’t use “I’m so tired” as an excuse in your life. You have the power and control to do what you want to do, participate in what you want to participate in and be as active as you want to be!
We hope that these tips are gentle reminders of how you can make improvements to your sleep patters NOW!
Make sure you are getting the proper amount of sleep for your body each night by setting yourself up for success with a solid, consistent nighttime routine. If you do all that and you are still finding yourself tired, check in with your doctor and also really think about your mindset. Cheers to your good health!
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