Sleep is something that across the board people seem to struggle with. We are all busy and it is hard to get everything done in time to get those “Zzs”. But sleep is so important. It fuels us and keeps us healthy. Here are a few ways that you can get to sleep and stay asleep.

• Stick to a sleep schedule

When we have erratic sleep schedules, our body is put all out of whack. Sticking to a consistent sleep schedule keeps our biological clock on track and improves sleep quality.

• Exercise daily

People who exercise during the day get better sleep at night and feel more awake during the day. Exercise increases the amount of time you will spend in the deep and restorative stages of sleep. If exercise creates too much adrenaline for you in the evening, try exercising earlier in the day. 

• Avoid eating heavy meals close to bedtime

Try to eat dinner earlier in the evening and eliminate rich foods two hours before bedtime. Eating lots of sugar and refined carbs such as white bread, white rice, and pasta can trigger wakefulness at night and pull you out of the deep, restorative stages of sleep.

• Wind Down

Spend the last hour before bed doing calming activities like reading.  Avoid blue light sources like TVs, computers, tablets, and cell Phone screens. Deep breathing, progressive muscle relaxation, and visualizing a peaceful and quiet place are all great ways to clear your mind and relax before falling asleep.

• Use Essential Oils

Lavender, Valerian, Cedarwood, Magnesium, Neroli, and Roman Chamomile are a few essential oils that will help you fall and stay asleep. They can be in a diffused or rubbed on the bottom of your feet!

Give these tips a try consistently and you will definitely feel a difference!