Recently, it seems like everyone has been talking about sleep. Case and point: Arianna Huffington’s “sleep revolution” claims that 40% of the US population gets less than 6 hours each night, resulting in 60 million sleeping pill prescriptions annually (!).
It’s no secret that sleep is key to a healthy lifestyle and beauty routine, but we all know that in practice it can be tough, especially with a busy schedule. Here are my top tips to help catch some Zs this week:
- Turn of all electronics by 9 pm: I know, I know, we all have our poison—email, Facebook, Instagram—that keeps us up. But swapping electronics with a book or magazine is necessary to a good night’s sleep since these devices can suppress melatonin production (a sleep hormone). BONUS: Leaving your phone on the other side of the room will make you even more willing to turn off that alarm in the morning. Win win.
- Meditation and deep breathing: Even a few minutes of deep breathing, light stretching, or yoga system goes a long way to calm the nervous system. Here’s a quick routine you can practice right before bed.
- Sip chamomile tea: Or ginger, or peppermint, or any other kind of herbal tea that suits your fancy. A steaming cup of tea has a power-down effect and is a great treat to help train you brain to calm down. Not a tea drinker? Warm milk with a pinch of salt and cinnamon should also do the trick.
- Stay active: Studies show that moving more during the day has a positive correlation with better and deeper sleep at night. It doesn’t have to be a crazy Soul Cycle class—even a nice long brisk walk with the dog is enough to train your mind to calm down when it’s time for bed.
- List it out: That is, it’s often helpful to jot down any tasks or things you didn’t get done and set it aside in a journal on your nightstand.
- Monitor your midnight snacks: This is probably the #1 reason why most people struggle with sleep. Try setting a cut-off for heavy or sugary foods–especially sweets–a few hours before bed. When your blood sugar spikes, it causes that awful tossing and turning that will keep you all through the night. Nobody wants that! If you do need a snack, try something protein rich with healthy fats, like a handful of nuts or my favorite, turkey slices with avocado.
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