10 Tips to Improve Your Sleep
This post is sponsored by JOHNSON’S® but all opinions are my own.
Let’s talk sleep.
True story: if you know me, then you know that I am very passionate about sleep routines and habits for my daughters. Yes, I’m that mom who leaves family parties earlier than everyone to make bedtime; I rush home from the playground to make it home for her midday nap. A solid sleep routine is very important to me. But oddly enough, I sometimes don’t prioritize it for myself … and I should.
Having healthy sleep habits has been linked to so many positive aspects of people’s lives and I know that when my daughters don’t sleep well, I am in for one wild day ahead. There have been so many studies done that show the positive impact of sleep on our health. I believe these habits should start young and I personally try to set the foundation in the baby/toddler stages. JOHNSON’S® Bedtime® products also play a big part in all of this for baby Noa and I’ll get into this in more details later, but I really wanted to share this post because I think that we can all benefit from improving our sleep routines – babies and moms included.
Here are my top 10 tips for Upping Your Sleep Game
1. Sleep and Wake at the Same Time Everyday:
Our body naturally wants to align itself with the sunrise and sunset. Don’t fight it. More importantly, consistency with sleep/wake times can help you achieve optimal sleep quality. PS – after a couple of weeks you probably won’t have to set an alarm, however, the best advice I can give you on this is to set an alarm at night to remind you it’s time for bed! For the kiddies, a consistent bedtime and naptime is also so key!
2. Don’t be depresso with no espresso.
I’m a mom, so coffee is life! Butconsumed late in the day, it can stimulate your nervous system and make it challenging for your body to slow down at night. Obviously we aren’t giving the kids coffee, but reducing their sugar or chocolate consumptions at night can really make a big difference in helping them relax when it’s bedtime.
3. Make it happen with Magnesium
Supplements aren’t for everyone, but I found that giving Harper a ¼ tsp of magnesium before bed helped her relax and improve her sleep quality. Of course, always speak to your doctor or health practitioner before introducing any supplements to you or your child’s diet.
4. Namastay in Bed.
Meditation has been such a lifesaver for our whole family. It’s honestly something I’ve loved doing for quite some time. With Harper I’ve enjoyed taking her through guided meditations before bed to help her relax and clear her mind.
5. JOHNSON’S® BEDTIME® Routine
I’ve been such a believer in JOHNSON’S® BEDTIME® routine when it comes to helping Noa get a restful night’s sleep starting with bath time. We always start with a warm bath using the BEDTIME® Bubble Bath, followed by a gentle massage with the BEDTIME® Lotion. The NATURALCALM® aromas help soothe and relax Noa before bed. We always read stories as part of ‘quiet time’ following her massage. All of these steps signify that it is bedtime for her; JOHNSON’S® calls this their 3-step BEDTIME® routine and I stand by it! We have been pretty consistent with this routine (even when traveling) and truly believe it has played a big role in helping her fall asleep faster and stay asleep longer.
6. Disconnect and Turn off electronics.
This is a given, but it goes for both our little people and us mamas. Instead of screen time opt for quiet time, which I mentioned is the third step in the JOHNSON’S® 3-step BEDTIME® routine noted in the #5. For both Harper and Noa, we like to read a couple of books and pray before bed.
7. Relax. Breathe. Repeat.
Sounds easy enough, but simply focusing on your breath can help you sleep. People might not be great at meditating, but breathing in a rhythmic pattern can be a form of meditation. It can also help to use some essential oils, like lavender, to support your relaxation techniques. For the kiddies, the NATURALCALM® aromas in JOHNSON’S® BEDTIME® products have really helped to soothe them after a long and active day.
8. “I only love my bed and my mom…”
Bed and mattress quality is something that can be overlooked quite a bit, but I think it’s definitely being reconsidered more often now than ever. Investing in a quality mattress made such a difference to my sleep. I would literally hit the bed and it was like falling asleep on a cloud. If you haven’t changed your mattress in several years, it might seem expensive at the moment, but it is worth every penny (and every minute of restful sleep). Bedding is also something to think about – quality sheets feel like a million buck even though they don’t cost that much!
9. Don’t eat before bed … or in bed.
I’m not going to sit here and preach about not eating late because you guys can obviously eat whenever you please, BUT in my experience late-night eating in our household has impacted our sleep quality. And the more I read on this topic, it’s believed that late-night eating can also impact the natural release of HGH and melatonin. Both of which contribute to improved sleep quality.
10. I’m all for movement, but maybe not right before bedtime.
YES, exercise does support better sleep habits and I know I sleep WAY better when I’m following a regular workout regime. However, I have found that when I exercise late at night I have difficulty sleeping. I am assuming this is due to the stimulatory effect of exercise, which naturally increases alertness and hormones like epinephrine and adrenaline. I think this goes for our kiddies too. I try not to get Noa or Harper all worked up and active before bedtime. We prefer more relaxing activities, like reading, singing lullabies, and gentle massages with JOHNSON’S® BEDTIME® Lotion, to help get them into a calmer state before hitting the sack!
I hope these simple tips can help you and your family rest a little better. It does take time to make these lifestyle changes, but once you do, you will be off to dreamland before you know it!
