How is your sleep?
Good, so so, or you’re in a fog most days because you aren’t sleeping well? Why is it so hard to sleep and wake up rested? You’re awake during the day, you sleep at night. Should be easy! Turns out there is more to it than that.
It is so frustrating when you can’t fall asleep or stay asleep! The clock just keeps reminding you how little you are sleeping. The next day is usually a brain fog day which just leads to more frustration.
There are real contributing factors that affect your sleep. The foods you eat or don’t eat, hormones, stress, sugar, etc. Can you really sleep better by making changes in these areas? The answer is yes! It does take some intentionality and focus but it is so worth it to sleep well at night.
Let’s unpack this and see if we can identify what can be making you toss and turn at night. By making some changes you are going to be able to sleep better which is going to make you happy, and healthy!
Why you can’t sleep.
Sugar. I have learned the hard way that I’m sugar sensitive. That little dessert or piece of chocolate wrecks my sleep. It ramps me up to where I can be tossing and turning all night long. So cutting back to a certain hour to make sure I’m not having any sugar has helped me greatly. A little piece of luscious chocolate is no longer worth losing a night of sleep! Beware of fruit also. It can be a total sleep disruptor! If you’re having something sugary after 5 pm or later it could be affecting how you sleep. Try not to have sugar of any kind in the evening and see what happens. Your body will let you know if that is the reason you’re not sleeping. 
Phones and bright light. The phone is a big one. It radiates wavelengths that are similar to the sun which tricks your brain into thinking its day time. So if you are on your phone or computer late at night it could be waking you up. It will be really hard to unwind to go to sleep after all that bright light has tricked your brain into being awake!
I love to read before bed. I usually read a real book or sometimes on my kindle. I have discovered though that the kindle actually interferes with my sleep. So if you are a reader, read a paper book so no lights are waking up your brain.
Exercise. Exercising too late in the evening will definitely wake you up. I like to have my workout done by 4:00 so I have time to unwind in the evening. The few times I exercised later in the evening was an insomnia-filled night!
Get ready for a great night’s sleep!
Here are some things that have helped me a lot, and I hope it helps you also!
No eating or drinking after 7 or 8 pm. By not eating late at night your digestion starts to know you are winding down. Don’t keep waking it up with food. Pick your time and call it a night. No liquids after a certain time will help you not have to get up all night to use the bathroom. Plus when you stop eating earlier in the evening, you are on your way to intermittent fasting, which is so good for your overall health!
Dim the lights. Start turning those bright lights down in your house and let your brain know you’re going to be getting ready for bed soon. I have a large salt lamp in my bedroom and I turn it on when it starts to get dark outside and it automatically starts making me feel more relaxed. Try turning down the lights and maybe use just a lamp and see if that helps. Ambiance works on the mind!
Bath soak. If you can I would really recommend getting in a tub of warm water or taking a shower an hour before bed. This helps me a lot! 10-15 minutes is all you need to relax your muscles and make you feel snoozy! Using a body wash or oils that are sleep-inducing makes it even better!
Quiet your mind.
GABA. Gaba is a supplement that is designed to turn off a busy mind. If your mind is racing at night and you can’t shut it off, GABA might do the trick for you. It will quiet your mind so you can fall asleep. Everyone I have recommended this to has gotten great results with their sleep.
Essential oils. I use them every day in my house and on myself. There are great oils you can diffuse to relax you, and oils that you can also apply. I usually apply essential oil down the soles of my feet and on my temples and wrists. Oils are sensory so they really help with slowing down your breath and mind also.
Caffeine sensitivity.
Caffeine. Besides being sugar sensitive, I am caffeine sensitive as well. I’m not a coffee drinker, except for an occasional yummy latte. I love green tea and black, but they still have caffeine. A lot less than coffee though. Another hard lesson I have learned is I have to be done drinking my tea by noon. Any later than that affects my sleep. You may be caffeine and sugar sensitive also and don’t even know it. Put it to the test and have earlier cut-offs and see if it helps with your quality of sleep.
I hope this list helps you to see that a good night’s sleep can be yours! Try a few changes and take note of how you sleep that night. You will learn what works and what doesn’t. It may just be a simple tweak you can make that will make all the difference in how you sleep.
Until next time, sleep well
~pat
