Your Natural Sleep Reset
Struggling with sleep? You’re not alone.
Try the suggestions below to sleep better, naturally.
Many women in midlife find themselves tossing and turning, waking at 3 a.m., or feeling like they’ve barely slept at all.
While supplements and medications can help in some cases, there’s so much you can do naturally to support deeper, more restful sleep—starting from the moment you wake up.
Here’s a simple guide to help you sleep better, naturally—by working with your body’s rhythm from morning to night. You' already know to limit caffeine after lunch so it’s not keeping you awake at night, and to sleep in a cool, dark room. Read on for a few more healthy habits to ensure a more restful night’s sleep.
Natural Sleep Reset
Start incorporating one new habit that feels realistic and try others to see what suits your needs.
Morning:
Set Intentions for Each Day
Set a positive intention or affirmation to create focus, meaning and motivation to your day, instead of rolling over and scrolling on your phone or hitting the snooze button a few times.
Use Natural Light Exposure
Get outside in the morning for exposure to natural light, which can help regulate circadian rhythms and boost energy. If it’s dark when you awaken, try a sunrise alarm clock.
Daytime:
Practice Mindful Eating
Eat slowly and without distractions to enhance digestion and reduce stress.
Eat meals at consistent times each day (and eat when you’re hungry) to balance blood sugar levels and maintain energy during the day.
Check Your Posture
Sit and stand upright and take full breaths. Sitting hunched at a desk all day over may limit the expansion of your diaphragm, and may result in headaches, feelings of anxiety, fatigue, poor sleep patterns, and difficulty with exercise, as well as poor circulation.
Sitting a lot? Set a timer to remind yourself to roll your shoulders back and inhale- or wear a posture corrector (feels like you’re wearing backpack straps) for a few hours a day.
Evening:
Limit Screen Time in the Evenings
Reduce exposure to blue light from screens 30-60 minutes before bedtime to improve sleep quality. Read a book, work on a puzzle, journal, play cards, or do some meal prep.
Journaling to Quiet Your Mind
By emptying your mind onto paper, you can quiet the mental chatter that often keeps you awake at night, facilitating a quicker transition to sleep.
Just 2-3 minutes of writing to drain your brain of upcoming tasks and events, or even a problem you’re working on can help your brain to relax before bedtime.
Often, it’s the small shifts in your daily routine that help your body feel safe and calm enough to fully rest. Start with just one change in the morning, afternoon, or evening, and build from there.
Your body wants to sleep.
You just have to give it the rhythm and signals it needs.
Interested in one-on-one accountability to create healthier habits- including sleeping better, losing weight and regaing your energy? I’m here to help. Learn More.