Sleep is a fundamental need for humans to function at there best.  In addition to proper nutrition and exercise, a regular good nights sleep  can help lead to better wellness in people. Struggling with our sleep can have negative effects on how we perform in our daily life. Beyond making us tired and moody, a lack of sleep can have serious effects on our health. Increasing our propensity for obesity, heart disease, and type 2 diabetes. The good news is there are lots of proven strategies that can help those that struggle with sleep to improve and get some shut eye.

Try some of these tips to get you a better night’s sleep:

1) Relaxation techniques, including breathing exercises or meditation, may help you fall asleep.

2) A warm bath, shower, or foot bath before bed can help you relax and improve your sleep quality.

3) Exercise can have a positive effect on sleep. Regular exercise during daylight hours is one of the best ways to ensure a good night’s sleep.

4) Eat a small healthy snack (such as an apple with a slice of cheese or a few whole-wheat crackers)

5) Daily sunlight or artificial bright light can improve sleep quality and duration, especially if you have severe sleep issues or insomnia.

6) Blue light tricks your body into thinking it’s daytime. Try to avoid electronics right before bed to reduce your exposure to blue light before bed.

7) Caffeine can significantly worsen sleep quality, especially if you drink large amounts in the late afternoon or evening.

8) Optimize your bedroom environment by eliminating external light and noise to get better sleep.

9) Try to get into a regular sleep/wake cycle — especially on the weekends. If possible, try to wake up naturally at a similar time every day.

10) Long daytime naps may impair sleep quality. If you have trouble sleeping at night, stop napping or shorten your naps.


benefits of a good nights sleep

sleep photo

Sleep Hygiene – Strategies for a restful sleep

Sleep is such an important human function but yet many of us do not get adequate amounts of it.  Complex lives have us missing valuable sleeping hours and have us going to bed at erratic times.  Here are some tips to encourage a better nights sleep.  Good night!

– Avoiding napping during the day.

– Some people find a calming activity such as reading, yoga, deep breathing, taking a bath or a cup of herbal tea helpful before bed.

– Avoid eating a heavy meal before bedtime

– If you have lots of thoughts racing around in your head before sleep, try writing in a journal

– Avoiding using the bedroom for watching TV or playing video games.  Try to associate your bedroom as a place for relaxation.

– A dark, quiet room is optimal

– Avoiding stimulants/depressants before bed

– A good bedtime routine…same time to bed, in the same place

What helps you get a better nights sleep?



Poor sleep linked to teen mental health problems

sleep issues

Getting too little sleep might be a sign of – or even a contributor to – emotional problems, anxiety and suicidal thoughts among teens, according to a large study from Europe.  Lack of sleep among teens has been linked in other research to many negative health effects, including high blood pressure.