5 Ways to Improve Your Sleep

Health

January 29, 2024

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Want to know simple ways to improve your sleep? We’ve got you covered!

We all know that sleep is a major issue in the US. According to the American Sleep Association, approximately 50 to 70 million adults in the U.S. have a sleep disorder. Insomnia is one of the most prevalent sleep disorders, affecting around 30% of adults.

In a world where multitasking is practically an Olympic sport, getting enough shut-eye is really important; especially for women. Picture it: your brain recharging, stress levels taking a nosedive, and your skin thanking you for the ultimate beauty rest. Sleep is the VIP pass to waking up as your fabulous self, ready to conquer the day with style and grace. It’s not just a snooze-fest; it’s the rejuvenating catwalk for your body and mind.

Sleep supports us by…

  1. Enhanced Cognitive Function
  2. Mood Regulation
  3. Immune System Support
  4. Cardiovascular Health
  5. Weight Management
  6. Blood Sugar Regulation
  7. Muscle Repair and Growth
  8. Improved Metabolism
  9. Reduced Inflammation
  10. Enhanced Skin Health
  11. Improved Stress Management
  12. Increased Lifespan

It’s hard to deny how important sleep actually is, so here are 5 ways to improve your sleep in a fast-paced world.

Create a Relaxing Bedtime Routine

Engaging in calming activities before bedtime signals to your body that it’s time to wind down. Consider activities such as reading a book, taking a warm bath, or practicing relaxation techniques like deep breathing or meditation. Avoid stimulating activities, such as watching intense TV shows or using electronic devices, at least an hour before bedtime.

woman laying on bed

Optimize Your Sleep Environment

Your bedroom should be a sanctuary for sleep. Keep the room cool, dark, and quiet. Invest in a comfortable mattress and pillows that support a healthy sleep posture. Consider using blackout curtains to block out light and using white noise machines or earplugs to drown out disruptive sounds.

Stretch or Move Your Body

Regular physical activity has been linked to better sleep quality. Aim for at least 30 minutes of moderate-intensity exercise most days of the week. However, try to finish your workout at least a few hours before bedtime, as exercising too close to bedtime can have the opposite effect. Do some light stretching before bed.

woman jumping on bed

Establish a Consistent Sleep Schedule

The body’s internal clock, also known as the circadian rhythm, plays a significant role in regulating sleep-wake cycles. Going to bed and waking up at the same time every day helps synchronize this internal clock, making it easier to fall asleep and wake up naturally. Aim for 7-9 hours of sleep each night, and try to maintain your sleep schedule even on weekends.

Hire a Sleep Coach

There are plenty of experts out there who can support you personally in reaching your sleep goals. Our go-to is Devin Burke of the Sleep Science Academy (you can also hear him on the podcast).

So there you have it! We recommend trying at least one of these to improve your sleep over the next few days. (Even just implementing one will make a huge difference!)

Bonus: Try These Sleep Products

Sound Machine

Clevr Sleeptime Superlatte (save 15%!)

Oura Ring (save $40!)

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I started I Heart My Life from my kitchen table in a tiny London apartment in 2013.

After going through a 5-year quarter-life crisis, I discovered the world of personal development and the power of a gratitude journal and finally got clear on my true purpose in life: to help women fall in love with themselves and their lives. I Heart My Life has gone through many transformations over the years, but its mission has always remained the same: we exist to teach you how to create a life that you love.

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