Sleep quality is one of the most important health variables in our lives. Poor sleep quality disrupts our hormonal systems, energy levels, and muscle repair. Here are some simple tips to help improve your sleep quality:
Consider avoiding all screens 1-2 hours before bed. Keeping your phone in another room is also helpful!
Use a meditation app, meditation music, or a worry journal/brain dump to calm your mind before bed. Here is a guide on journaling thoughts: https://www.psychologytoday.com/us/blog/shyness-is-nice/201404/how-keep-thought-diary-combat-anxiety
If you frequently have to urinate in the night, try ceasing liquid intake a few hours before bed and/or reducing/eliminating alcohol in the evenings.
Make your room dark and cozy. Cool rooms usually help with sleep quality. You can also experiment with essential oils, weighted blankets, and memory foam pillows.
If urinating in the night is not an issue, try a small cup of herbal tea (mint, ginger, chamomile, etc.) before bed to relax you.
Practice a night routine in order to "train" your body to sleep.
If you are sensitive to caffeine intake, be mindful of ceasing caffeinated beverages early in the day.
Try taking Calm (magnesium citrate) before bed to relax your muscles.
Include a bath with epsom salts and/or essential oils as part of your night routine.
Finally, if you are struggling with racing repetitive thoughts and/or worry, consider the emotional real estate that’s being taken up in your brain. You have only so much bandwidth. How much space do you want this situation, this person, that conversation, that decision, this relationship to take up? Is it worth it?"