Don't Sleep on Getting Good Rest (6 Easy Tips)

The value of good sleep can't be overstated. It impacts every aspect of your mental and physical health, weight, relationships, productivity, longevity...the list goes on.

And yet it's very easy to sacrifice sleep for something else...maybe it's work, having fun, or just not wanting to go to bed. And for a lot of us, it's hard to know how to improve sleep. You might think there's not much you can do, but true to LittleGrand form, we believe that the smallest steps can lead to the biggest shifts!

So here are 6 very manageable and small things you can do to improve your sleep:

#1: Regular Bedtime

The body likes routine – it prefers to eat, sleep, and be active on a schedule.

● Stick to the same sleep schedule.

● Set a phone reminder to “wind down.”

#2: Reduce the Screens

They’re stimulating and can really mess up your body's circadian rhythm.

● Put away electronics 2 hours before bed.

● Reduce blue light exposure.

● Use blue light-shielding glasses (“blue blockers.”)

● Banish electronics from bedroom.

#3: Time Your Meals

Eating right before bed can disrupt your digestion. Your blood sugar imbalances from the late night eating can also mess up your sleep.

Leave at least a few hours before bed when considering dinner time, for a better sleep.

#4: Cut Out The Coffee + Booze

This one is tough, but it's important. Did you know the impact that Caffeine and Alcohol can have on your sleep?

• Caffeine decreases melatonin and stimulates adrenals.

• Alcohol interferes with REM (dream) sleep and increases sleep apnea.

#5: Exercise During the Daytime

Exercise can really help you sleep (if timed right), while a sedentary lifestyle can contribute to sleep disturbances.

When timing your exercise, note that the best time for exercise is earlier in the day.

#6: Create a Bedtime Ritual

This sets the stage for better sleep. Here are some tips for creating the optimal bedtime ritual:

● Reading

● Epsom salt bath

● Diffusing essential oils

● Meditation

● Restorative Yoga

● Breathing exercises

● Journaling

● Gentle stretching

● Herbal tea

● Making the bedroom a “sanctuary of rest”

● Making sure the bedroom is completely dark