Let’s be really honest with each other, over the past few weeks all of our lives have changed dramatically! You may have gone from working full time job outside of the home to being a stay at home parent. Maybe you’ve been laid off or are currently under strict quarantine due to recent travel. Whatever the case may be, these big life changes can cause us stress and affect our sleep.

Now more than ever is a time to focus on our sleep because we are learning more and more each day the importance of it. Getting your required sleep is going to help you navigate this scary time by keeping your immune system and overall mental well-being strong!

How much sleep should you be getting? Adults should be averaging 7-9 hours of consolidated sleep every night. If you are a new parent that may be impossible, so for those with newborns try to get at least 3 hours of consolidated sleep. If you are a parent of an infant or toddler who is still struggling to sleep through the night feel free to message me or set up a FREE 15 min call where we can chat more and see if I can help.

What can you do to help achieve your nighttime sleep?

Bubble bath with candle and night tea helps relax your body and get it ready for a full night sleep

1. Create a solid and satisfying bedtime routine. Now it may take a bit of trial and error but once you have found a routine that’s relaxing and achievable try to use this routine EVERY night. Consistency is key here as your routine will become a cueing system to let your brain know that sleep is near! Some ideas for your routine are a warm bath, reading a book (nothing too exciting or stimulating), meditating, bedtime tea (non-caffeinated) or some relaxing exercise like yoga nidra.

Create a sleep sanctuary. Both the darkness and the room temperature can play a big role in getting a good night sleep.

2. Darkness is your best friend when it comes to sleep. Our biological body clock or circadian rhythm runs on light and darkness so it’s important when we are gearing up for sleep, we create a dark environment to let our brain know the day is done and it’s time to sleep. Closing blinds and dimming lights as bedtime nears helps let your body know that sleep is coming and cues our melatonin hormone (hormone of darkness) to get moving! Darkness = Melatonin release = sleep

3. Like the book the 3 Little Bears we need to make sure our room temperature isn’t too hot or too cold but just right! Our body temperature naturally drops by 2-3 degrees during the night. If our room is too hot or too cold, it may cause our bodies to struggle to enter sleep and affect the quality of sleep we get. Ideal room temperature for adults is 15-22 degrees Celsius, elderly 19-21 degrees Celsius and babies/toddlers 18-21 degrees Celsius.[i]

almonds and walnuts are a great bedtime snack to help you fall asleep

4. When having an evening snack try picking foods with magnesium and tryptophan and avoid foods filled with sugars and dyes. Some good snack options are complex carbs like popcorn, oatmeal, or whole-wheat crackers with nut butter. Stay clear of white bread, refined pasta, and sugary, baked goods, which may reduce serotonin levels and impair sleep. Some more great choices are almonds, walnuts, cottage cheese, warm milk, bedtime tea (could be part of your bedtime routine), and certain fruits like cherries, bananas, pineapple, oranges, berries, prunes, raisins, and plums all help with good sleep. [ii]

5. Be mindful of how long caffeine affects you and limit your caffeine intake. I personally can’t drink coffee or anything caffeinated past 3:00 pm.

6. Exposure to sunshine. Getting outside for at least 30 minutes a day to help regulate your circadian rhythm.

7. Exercise can do wonders for your sleep. Being physically active and making exercise a part of your regular routine can contribute to healthier and more restful sleep. Exercise also helps reduce stress which causes a lot of us to lose sleep. Trying to make this part of your day is super important right now!

Meditation, exercise and yoga helps reduce your stress and achieve restful sleep

8. Too much alcohol consumption before bed can have a negative effect on your sleep. Although a few drinks may help you fall asleep, the quality of your sleep is often affected due to nighttime disruptions such as snoring, washroom visits and headaches from dehydration which puts a strain on your body.[iii]

9. Stress affects our sleep! When we are stressed our body goes into survival mode and releases stress hormones such as adrenaline and cortisol. I think it’s safe to say that a lot of us are stressed out right now. Some things we can do to help reduce stress are to get more sleep, reduce alcohol and caffeine consumption, exercise, talk to someone, have a stress diary where you can write down when you are feeling stressed, why you are feeling stressed and give them a rating. This can help you pinpoint your stress triggers and work on some coping mechanisms. AVOID the news close to bedtime, instead try meditation or yoga nidra.

10. Screen time is a big one and probably one that most of us are horrible at. Electronic devices produce an artificial blue light that can suppress the release of our body’s sleep-inducing hormone, melatonin. This can then interfere with our body’s circadian rhythm that signals us when it’s time to sleep and wake up. Now I know this one is tough and I’m guilty of it too, but our phones have no purpose being in our bedroom and I highly recommend you remove it if it is.

At the end of our day, our bed should be our sanctuary and the only thing that should be happening in it is sleep and sex!

If you are needing further support with your sleep please contact my dear friend Ava Miller. She is a certified adult sleep consultant and would be more than happy to help you get sleep back in your life.