The spring time change can affect our sleep for a several days! Here are some ideas to help. These are things my family and I practice regularly.
- Move your body during the day. There are two ways to move that I have found particularly effective. Go on a long walk. Or even two long walks if you can fit that in. Walk your dog, walk with your spouse, push your baby in a stroller, whatever works best for your life. Another effective way to get some exercise that can help you to sleep better is to have a simple workout routine in the morning. You don’t even have to leave your bedroom to do it. Do a handful of sit-ups, push-ups, and jumping jacks first thing in the morning. Doing a few simple, but vigorous exercises can turn around your morning fatigue quickly.
- Turn off your screens an hour before you go to bed. Then read a book, or take a warm bath, or do something other than watching a screen. Our electronic devices emit blue light, which can delay your body’s natural release of melatonin. Set yourself a digital curfew.
- Keep your bedroom cool, dark, and quiet. 60-67 degrees is the suggested temperature range for the best night’s sleep. We have a baby, so we keep our house at 68. Play around with your thermostat and find what works best for you and your family. It can help to turn your clock radio around or drape something over it to block out the light. Earplugs can also work wonders for your sleep.
- Try a small spoonful of coconut oil before bed. The fat in coconut oil may help regulate blood sugar while you sleep.
- Find a breathing for sleep exercise that works for you. Most involve counting while breathing in, holding for a few counts, then breathing out. This can help relax your body and change your focus away from the anxieties of the day.
- Lavender can help treat insomnia and improve sleep quality. One of the easiest ways to reap the benefits of lavender, is to put a couple of drops of lavender oil on your pillow before bed.