How to Have the Best Sleep

By: Barbara Pozo

Start the day off right!

Research shows that those who begin their day by being productive have less of a hard time going to sleep at night. One can begin their day by throwing off those sheets and making their bed.

• Get outside! Sunshine makes your melatonin levels drop making your body feel more alert.

• Moving your body is a great way to wake it up in the morning as well as make your sleep deeper at night. Exercise increases your body temperature alerting your body to stay awake.

• All of these tips kickstart your day and create a productive mindset setting one up for success therefore having less stress at night.

Eat these foods:

Sometimes one needs a quick snack before going to bed! Keep in mind that large hearty meals are best to be eaten at the beginning of your day and towards the night lighter meals are better because they help your digestion therefore making you feel less stuffy and bloated before bed.

Foods that are full of nutrients and vitamins such as magnesium, potassium, calcium, and iron for a night of better sleep:

• Yogurt

• Bananas

• apples and cheese

• almonds

• peanut butter

Recipes for late-night snacks:

(click the box)

Late night snacks

Journal

The number one cause of insomnia in people is stress. Stress keeps a multitude of people up at night, sometimes it is for events out of their control! Journaling is a great way to ease stress and overall help maintain a healthy lifestyle by writing in a journal before going to sleep. The fun thing about journaling is that you can write about anything! There are no limits or restrictions. When I am feeling stressed or I am having difficulty focusing I reserve 15 minutes of my time and journal my feelings. If something has not gone the way you had expected and that is obstructing your peace, write about it. Writing about one's feelings helps release emotions leaving us in a calmer space.

Nowadays there is a multitude of journals you can choose from. Some have prompts already in them, time slots, and/or calendars.

Journal

Journal

Journal

Journal

Dwindle down

Before going to bed you can follow the next steps to get your body and mind ready for sleep.

• Go to the restroom before going to bed. This will help avoid any interruptions during your sleep time.

• If you have a skincare routine do your skincare routine. Treat the time before going to bed as "you" time.

• Take out your journal.

• Limit screen time. Put your phone across your room, temptation is a killer.

• Lower the temperature in your room and bundle up.

• Lights out! Invest in blackout curtains.

Reap the Benefits!

The benefits of getting a good sleep are too many to count, but you will see a boost in your mood, digestion, energy levels, and focus to name a few. If you want to see more health and wellness content click here to subscribe to my blog or click the button down below.

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