How to get the Best Sleep of Your Life

It's officially the new year and I don't know about you but I am ready to really put my best foot forward this year.

We kicked off the new year with some healthier swaps to some of our favorite brunch items. If you missed that blog post, check it out here!

Today we're going to be talking about some of the sleep habits that I have adopted over the last several years that have helped me get the best sleep of my life. This is a really important topic, it's estimated that over 50 million American's struggle with sleep. Sleep is a key aspect in being the best version of ourselves and creating our best lives.

I mean think about it, if you don't get the right sleep then you're obviously tired, more irritable, more stressed, have less mental clarity, etc. And if all of that is true, then you won't have the energy or mental clarity to make the decisions that are aligning you with the best version of yourself.

So here it is my top 7 tips for getting the best sleep of your life.

1. PICK A BEDTIME

This might seem obvious, or maybe not so much but having a bedtime that you stick to is vital to getting better sleep. If you wake up every morning at 6 am for work or to start your morning routine but you're going to bed at 8:30 pm some nights and 1:00 am other nights, your sleep cycle is going to be off. Some nights you will be getting adequate sleep and other nights you won't be getting enough. Our bodies like to exist in a rhythm, getting better sleep starts with simply aligning that rhythm by going to bed at the same time each day and waking up at the same time each day. So think about what time you need to start your day, then work backwards, how many hours of sleep do you need per night, what time would you need to go to bed in order to get the correct amount of sleep?

2. START A BEDTIME ROUTINE

Having a routine helps with your rhythm. If every night before bed you wash your face, add moisturizer, make a cup of tea and read a book, your brain is going to start to recognize this pattern as a sleep pattern. Instead of staying awake and full of energy, your brain is going to start to wind down for sleep. I actually did a study on this in college. Basically your brain, in order to maintain homeostasis (or balance essentially), will look at your habits and routines to decide what it needs to do next to maintain balance. In the study that I conducted we measured coffee drinkers habits vs their saliva production (your saliva decreases as a result of caffeine). Regular coffee drinkers brain's recognized the habit of brewing coffee, adding cream and sugar, grabbing their favorite mug and started to prepare for the intake of caffeine by producing extra saliva (a little gross, I know). But the same thing can be applied to your sleep habits, create a routine that your brain can become familiar with so it knows how to prepare for sleep.

3. DITCH THE SCREENS

Many of us like to wind down by scrolling on social media or watching our favorite Netflix show. Studies have shown that the blue light that comes from our devices messes with our circadian rhythm. Basically the light from your screen tells your brain that it is daytime and time to be awake. Rather than winding down your brain is staying wired for hours even after you fall asleep. Try reading a book, journaling or meditating instead. Whatever you choose to do, try repeating this activity every night before bed to create that habit that keeps your brain on schedule. You should aim for an hour of no screen time before you plan on going to sleep. Bonus tip: If you find yourself continuing to reach for your phone, try plugging it in to charge in the bathroom or kitchen instead so the temptation isn't there. Science has shown our environment has a huge impact on our habits, if your phone is always nearby, you're more likely to reach for it. Resist the temptation by removing it from your space entirely.

4. TIDY YOUR SPACE

Our physical environment has such a huge impact on our mental wellbeing. In layman's terms, if your space is a mess your brain will be a mess too. Most of the time our inability to sleep is because we can't calm the mind. Give yourself some mental relaxation by tidying your room, including your night stand. It has also been shown that clean sheets promote more restful sleep. Prioritize washing your bedding more often if you find that it's helping you sleep better at night.

5. USE ESSENTIAL OILS

Essential oils have so many amazing benefits. One of the things that I love about them is they take very little effort to have such huge impacts. I'm not sure about you, but when I'm ready for bed I am BEAT and the last thing I want to do is an extensive routine just to fall asleep. One thing that I absolutely LOVE doing is diffusing some lavendar oil while I sleep. I will say that it doesn't help me fall asleep quicker but I do feel more rested when I wake up after diffusing then when I skip out.

Below our my picks for diffuser and oil brands, check them out if you're in the market for a new diffuser or more lavender oil.

6. KEEP A JOURNAL BY YOUR BED

I always have trouble sleeping when I have a long list of things to do the next day, I have an upcoming event that I'm worried about or I'm upset about a recent situation. Our brain has a hard time resting when it's full of muck. If I've been stressed, overthinking or anxious during the day, I will journal before going to bed at night to help my mind relax. If I find myself waking up in the middle of the night, unable to fall back asleep, I'll take out my journal to help create space for relaxation.

If you're new to journaling and need some help getting started, you should check out the Best Self Bundle, it includes 30 different journal prompts to help you get going. As a special gift for you, use code BEST at checkout for 50% off.

7. PRACTICE BREATHING

This might be my favorite way to improve my sleep. If I'm feeling tired and having a little trouble falling asleep I practice one of two breathing techniques "3 part breath" or "square breathing" these calm both my mind and my body and I fall asleep in an instant. I also use breathing techniques when I'm in need of a quick nap but can't fall asleep on the spot. They're a powerful and effective way to get to sleep quicker.

There's a whole workshop on breathing techniques in the Best Self Bundle!

I hope these tips help you get the best sleep of your life this year 😴

Wishing you blessed and abundant New Year!

With Love + Gratitude

Bianca