Hey there, welcome to the final installment of our sleep series! If you’ve been following along, I hope you’ve already started to see some improvements in your sleep quality. Last time, we covered some proactive sleep strategies, and this week, we’re diving into what not to do. Let’s uncover those sneaky sleep disruptors together and bid them farewell for good!
Let’s talk about the phone in the bedroom—quite the sneaky sleep disruptor. That glowing screen may seem harmless, but it’s actually wreaking havoc on your sleep quality in more ways than one.
- First off, there’s the infamous blue light, which tricks your brain into thinking it’s daytime, making it harder to drift back to sleep if you wake up in the middle of the night.
- Plus, even with blue light blockers, our phones have this magical ability to lure us into endless scrolling sessions, revving up our minds when they should be winding down.
- And if that wasn’t enough, there’s the whole electromagnetic field (EMF) situation. Some folks are more sensitive to these sneaky waves than others, but it’s best to play it safe. That’s why I’ve started using airplane mode at bedtime, since I use my phone as an alarm. If you can swing it, consider banishing your phone from the bedroom altogether. Set up a charging station in another room and opt for a low-tech alarm clock instead.
- And as tempting as it may be, resist the urge to turn your phone into a mini-entertainment center with games or binge-worthy shows before bedtime. Your sleep will thank you!
Now let’s talk about how your diet can make or break your sleep game. We’ve touched on this before, but it’s worth hammering home: what you eat matters—a lot. A balanced, nutrient-rich diet is like a lullaby for your body, gently coaxing it into a restful state. On the flip side, junk food or other inflammatory foods can send your sleep quality spiraling. So, what are these inflammatory villains we’re talking about? Think processed snacks, deep-fried delights, and anything with an ingredient list longer than your weekend to-do list. And let’s not forget about everyone’s favorite culprits: refined sugars and white flours.
Inflammatory foods can be sneaky. What triggers a reaction in one person might not faze another. So, listen to your body and steer clear of anything that leaves you feeling less than stellar.
And while we are on the topic of food overindulging is not doing your sleep any favors. Trust me, I get it—there’s nothing like a midnight snack to soothe the soul. But if you’re serious about snoozing like a champ, it might be time to rethink those midnight munchies.
Next, everyone’s favorite pick-me-up: caffeine. Sure, a cup of coffee in the morning can work wonders for jumpstarting your day. Remember to have it with food though. And when it comes to bedtime, caffeine is like that one friend who just won’t take the hint—it overstays its welcome. Caffeine has this annoying habit of lingering in your system, wreaking havoc on your sleep long after that last sip. And it’s not just coffee that’s to blame—chocolate, tea, and even certain medications can pack a caffeinated punch. So, if you’re tossing and turning at night, it might be time to take a closer look at your caffeine consumption.
As a fellow caffeine-sensitive soul, I’ve found that cutting off the chocolate supply after lunchtime works wonders for my sleep. And as for that afternoon pick-me-up? Stick to decaf or opt for caffeine-free alternatives like herbal tea like tulsi or give Dandy blend a try.
We also need to talk about sugar. Hear me out. Sure, it tastes delicious, but did you know it could be wreaking havoc on your sleep? Sugar isn’t just bad for your waistline and immune system; it’s bad for your Zzz’s too. Sugar revvs you up when all you want to do is wind down. But fear not, sweet tooth enthusiasts! There’s hope yet. By swapping out refined sugars for healthier alternatives like coconut sugar, maple syrup, or honey, you can satisfy your cravings without sending your sleep into a tailspin. Plus, these natural sweeteners come packed with essential minerals that actually support better sleep. Talk about a win-win! So, if you’re ready to bid farewell to those midnight sugar binges, start by cutting back gradually and stocking up on nature’s candy instead.
A lot of people like to pour themselves a drink to relax at night. But before you reach for that nightcap, consider this: while a glass of wine might seem like the perfect way to unwind after a long day, it could actually be sabotaging your sleep. Alcohol might be the culprit behind those restless nights and groggy mornings. When you indulge in alcohol before bedtime, your body has to work overtime to metabolize it, putting a strain on your liver and disrupting your sleep patterns in the process. And if that wasn’t bad enough, alcohol is also a diuretic, meaning it can leave you feeling dehydrated and even more restless throughout the night. So, if you’re serious about getting quality shut-eye, it might be time to rethink that nightcap.
And here’s a little heads up: exercising right before bedtime might be an admirable way to still get that exercise check box ticked before the day is over. But it can actually rev up your system when you should be winding down. So, if you’re having trouble with sleep, consider moving your workout to earlier in the day.
Also, instead of cranking up the heat in your bedroom, try keeping it cool. A slightly cooler temperature can work wonders for a restful night’s sleep. So, aim for a few degrees cooler than during the day and snuggle up under those covers for some quality shut-eye.
Finally, just in case you need to hear it again, don’t stay up late, even if it isn’t working out, being on a screen or eating too much. Please read the previous posts to learn why it is so detrimental to stay up late in the evening. Instead, consider gradually shifting your bedtime to an earlier hour. By starting your sleep cycles a bit earlier, you’ll be able to capitalize on those prime sleep hours earlier in the night when your body gets the most out of it.
As we wrap up our sleep series, I’m leaving you with a call to take some actionable steps to ensure you’re getting the rest you deserve. What is one thing from today’s post that you can put into an practice for yourself? I challenge you to do something about it today.
If you’re still struggling with sleep, don’t hesitate to reach out. Schedule a session with me, and together, we’ll troubleshoot your sleep issues and find a solution that works for you. Here’s to sweet dreams and restful nights ahead!
Great challenges to put into place! I haven’t had sugar for almost 40 days and I definitely feel like I sleep better. I’m looking to buy the healthier sugar to use instead of white refined when I make a dessert again. Thanks for the tips and this has been a wonderful series!
Congratulations! What an accomplishments to be off sugar for 40 days! And I am so happy to hear you can notice the benefits! 🥰
So many people struggle with sleep. Great post!!!
Thanks, for reading and commenting, Theresa! 🥰