I’ve said this before and I say it often: “Burning the candle at both ends does not make your superwoman; it makes you exhausted.”
Sleep is so important, and I know we all struggle with getting more sleep and getting quality sleep. I have discovered that if I don’t get enough sleep, it affects every other area of my life.
When I get enough sleep, I am more productive, happier each day, and have so much energy! When I don’t get enough sleep, I am exhausted, stressed, unmotivated, and not nearly as productive.
Struggling to get more sleep? Here are 5 suggestions:
1. Go to bed earlier.
This is a no-brainer, but it’s one of the harder ones to do — and something I’m still working on! This is why I’ve been doing the go to bed early challenge!
Are you feeling exhausted when you wake up in the morning, struggling to keep your eyes open after lunch, or hitting a productivity wall in the afternoon? If you feel any of these things, you are most likely not getting enough sleep and need an earlier bed time.
If you’re having a difficult time going to bed early, you can try the shock technique or the gradual technique. The shock technique involves getting up earlier a couple days in a row, until you’re so exhausted that you can’t wait to fall into bed earlier than usual. (This is actually why I did the get up early challenge first, so that I could force myself to get used to an earlier bed time.)
The gradual technique involves gradually teaching your body to adapt by choosing an earlier bedtime by 5 minutes each evening until you’ve reset your bedtime to what you want it to be. Once you’ve reset your bed time, try to go to bed at the same time each night.
Most importantly, learn how to go to bed when you’re tired. Don’t wait for your body to catch that second, third, or fourth wind.
2. Plan ahead for great sleep.
Start getting ready for bed at least an hour before you want to go to bed. Having an evening routine can really help you get in the mindset for going to bed.
Think about what helps you relax. Maybe it’s reading a book, taking a bath, or listening to music.
You can also prep your environment for a great night’s sleep. Here are just a few suggestions from my Say Goodbye to Survival Mode book:
- Make sure your room is cool and dark.
- Dim the lights early.
- Have white noise in the background as you fall asleep.
- Try using an eye mask or ear plugs to block out sight and sound.
- Diffuse or apply lavender essential oils.
3. Drink less caffeine.
I love my coffee, and I will not be giving it up any time soon. I do limit myself to two cups per day, and I try not to drink it after 3 p.m. each day.
If you’re struggling with falling asleep at night, limiting your caffeine intake might be something worth trying.
4. Turn off the electronics.
Turn off the electronics at least an hour before bed time. Taking e-mail off of my phone helped me so much. I used to instinctively check my e-mail right before bed and feel like I needed to deal with it right away, which always prevented me from winding down and relaxing because my brain wouldn’t shut down properly.
Now I try to shut down the computer after dinner and not turn it back on until the following day. This helps my mind stay calm so that I can wind down, relax, and wind down at night.
I’ve also found that when my mind is racing, it helps me so much to write down anything that’s keeping me awake. This is why I love brain dumping and planning out the following day before I go to bed each night. It makes for a much more peaceful night’s sleep, knowing everything is out of my brain and onto paper.
5. Give yourself grace.
Sometimes you don’t get a good night’s rest, and that’s okay. Choose to make the most of the day and try again tonight, even if last night didn’t go well!
What helps you calm down, feel relaxed, and get in bed on time each night? I’d love to hear!
Want some practical help with setting up your day for success? It all starts the night before! Be sure to grab a copy of my brand-new online course, Make Over Your Evenings.
This 14-day online course includes videos, a workbook, and step-by-step projects and is designed to help you maximize your evenings in order to experience more success in your life, more order in your home, and more joy in your soul.
It’s time to stop sleep-walking through life and wake up to the amazing excitement and fulfillment that comes when you follow my simple plan to Make Over Your Evenings.