Sleep has always been a struggle for me. However, now that I'm a mom of two boys that have kept me up all throughout the night more times than I'd like to count, I've really had to figure out ways to get better sleep in. I can't always control the amount of sleep I get, but I can make adjustments that will help me get higher quality sleep. The following three things have really made a big difference, and they don't require any extra time out of your day!
Our 3 Easy Ways to Improve Your Sleep Today:
1)Mouth taping: Do you wake up feeling not rested, or dehydrated? I highly recommend trying mouth taping! This will encourage consistent nasal breathing which has a multitude of health benefits:
- allows the body to filter, warm, and humidify air before it reaches the lungs
- produces nitric oxide, which plays a critical role in regulating blood flow, enhancing oxygen uptake, and supporting the immune system
- helps maintain balanced oxygen and carbon dioxide levels, promoting better energy levels, deeper sleep, and improved respiratory function
2) No screens in bed: It's so tempting to bring my phone to bed and check in on social media or read an article before I go to sleep! But, I've found that simply leaving my phone in the bathroom after I brush my teeth can really help me wind down faster. Looking at a screen right before bed disrupts melatonin production—the hormone that regulates sleep-wake cycles. Blue light signals to the brain that it’s daytime, delaying sleep onset and reducing overall sleep quality. Not to mention, engaging with screens (scrolling, reading, or watching videos) can keep the mind active, making it harder to relax and fall asleep. Buy an alarm clock and put your phone away before you get into bed.
3) Supplementation: You name it - we've tried it! I don't even want to think about how much money I've spent over the years on supplements that claim to help with sleep 😵💫 Some have been helpful, some not so much. None have seemed to make a huge difference unless I do the habits mentioned above as well. Here are our favorites:
I like mixing up the supplements so I'm not taking the same thing every night and I try to go some nights with no supplementation so I don't feel dependent on it for good sleep.
Hopefully these tips help you find better quality sleep in the near future!
