Larry James' BLOG

Monday, January 14, 2019

7 Tips to Sleeping Better and Feeling Energized Every Single Day

Filed under: Relationships,Sleep Habits,Taking Care of YOU! — Larry James @ 8:30 am
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Lauri Leadley, CCSH, RPSGT, Guest Author

Good sleep is as necessary for the health of our bodies as drinking clean water every day.

Unfortunately, with most lifestyles people lead today, getting quality sleep is often overlooked.

The result? More and more people come to me with one complaint – the feeling of being tired or sluggish all the time. This feeling persists regardless of the number of hours they sleep each night.

Feeling sluggish, even after obtaining a full night’s sleep, can often be a self-inflicted wound. Why do I say this? Because we don’t prioritize our sleep. 🙂

So, the next time you find yourself wondering “Why am I always so sluggish?” instead of brushing it aside, consider making these changes.

7 Tips to Sleeping Better and Feeling Energized Every Single Day

Before starting to make these changes in your life, it is vital to know that implementing habits takes time. Give them each a few weeks in order to start feeling their full effects.

1. Turn off Your Tech!  ~  The lure of “smart” technology, which offers 24/7 information/entertainment with a single click is hard to beat.

However, the light from your smartphone can disrupt your sleep cycle. The blue light can impair our body’s production of melatonin, an important chemical which aids in sleep. And it’s not just your smartphone, the light from any device such as a TV or tablet can disrupt sleep.

So, make it a habit to switch off all your devices at least 30-45 minutes before bedtime and ensure they are at an adequate distance away from your bed (so you’re not tempted to give them a peek).

2. Ditch your Old Mattress and Pillow  ~  If your mattress is over 10 years old, or is uncomfortable, it’s time for a new one.  If replacing your mattress is out of your budget, start small by replacing your pillow. In addition to upping your comfort level, a new pillow is free of dead skin cells, dust, mold, and other allergens. However, if your budget permits, consider looking around for a nice comfortable mattress.

3. Refrain from Caffeine and Alcohol Before Bed  ~  Yes, wine and coffee have health benefits.  However, if you want to sleep well, then ditch them both about two hours prior to bedtime. It will help you get a better night sleep. If you must drink, drink water, or caffeine free tea, or a cup of hot chocolate. (The latter two have properties that will help you sleep.)

4. Limit Nap Times during the Day  ~  Limit nap times to 30 minutes during the day, unless there’s a physical reason you need extra sleep such as pregnancy or illness.  And it is best to avoid a nap time late in the day. If you work in shifts, napping late in the day could help with your sleep deficit. But if you’re trying to sleep through the night, keep them to the earlier half.

5. Manage your Anxieties and Worries  ~  If you are a chronic worrier, or if work pressures keep you from sleeping, try to address your concerns before turning in. I find that simply writing things down helps me “download” them out of my brain temporarily so I can sleep, and deal with pressures later.

6. Get into a Bedtime Routine  ~  One of the best habits to develop this year is a bedtime routine. Following a pattern before getting into bed can help the body interpret those actions as a signal that you are ready to sleep. Thus, the body will start releasing sleep chemicals such as melatonin.

Your routine could include a warm bath, meditation, listening to calming music, or gentle stretching.

7. Don’t Shy Away from Seeking Professional Help  ~  If none of the above suggestions help, and your struggle with sleep extends beyond a few nights, it might be the right time to seek help from a professional sleep coach. The triggers for your sleep problems could be elsewhere.

Copyright 2019 – Lauri Leadley.  Lauri Leadley, CCSH, RPSGT is the President/Clinical Sleep Educator of Valley Sleep Center & Valley Sleep Therapy in Mesa, Arizona. 480-830-3900

BONUS Articles: Can Modern Technology Mess Up Your Relationship?
So… What About Bedtime?
Do You and Your Partner Go to Bed at the Same Time?
Challenge: A 24 Hour Cell Phone Fast!
Are You Taking Care of YOU?


CLoveLOGOLarry James is a professional speaker, author, relationship coach and an award winning nondenominational Wedding Officiant. He performs the most “Romantic” wedding ceremony you will find anywhere.

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