Sleep only feels more elusive the older we get! There are those blessed few people who may never struggle with it, but generally speaking, most of us are going to find things that take away from quality sleep as we grow older.

Why Sleep Matters More Than Ever

I’m here to tell you: don’t be afraid to become a fine-tuned machine when it comes to protecting your sleep!!! It is a period when our body and brain get a chance to be repaired and restored. Better sleep supports our immune systems, hormones, weight loss, muscle growth, brain health, heart health, our mood…there are too many benefits to count! Zeroing in on a routine that encourages and promotes good sleep is worth it! 

What’s in Your Control (and What Isn’t)

While there are some things out of our control when it comes to sleep– children, animals, travel, long work days– there are still things we can do to set ourselves up with solid sleep routines. This puts us in a good place so that even when the overall schedule is disrupted, we have a routine that we can fall back on that our bodies will recognize and be able to relax with, which translates into better sleep.

Caffeine and Timing: A Hidden Sleep Saboteur

Caffeine intake and timing is a big one! I’m a huge coffee drinker and I would love to drink it all the way up until bedtime! A few years ago though, I noticed I was having trouble falling asleep and staying asleep, and one thing I found that improved my sleep quality greatly was by backing up my window for caffeine consumption. I aim to limit caffeine to the morning hours now, and have seen big improvements.

The Power of Rhythm

Our bodies love RHYTHM. Try to wake up and go to sleep at the same time each day! This includes the weekends (I KNOW! I don’t wanna hear it either!). While it can feel wonderful to turn off the alarm and roll over for an extra hour or two, we’re throwing off our rhythm and our bodies can get cranky about it in response.

Create a Peaceful Sleep Space

Have a space you love to sleep in! Don’t let your bedroom be the dumping grounds for all the odds and ends around the house. That’s what the kitchen island is for! (I kid, but IYKYK). Protect your space so it is somewhere peaceful where your body and mind can really relax and unwind without seeing that laundry that needs to be put away, that pile of mail you need to go through, etc. High quality linens and a good mattress make a world of difference when you climb into bed at night!

The Importance of a Wind-Down Routine

• Limit screens for 1-2 hours before bed! Screens can keep you awake due to the blue light they emit. It suppresses melatonin production, and melatonin is a key hormone in regulating our sleep-wake cycles. Goodness knows there are enough other things in life disrupting our cycles without our screens helping out! 

Simple Wind-Down Ideas That Work

• Read a book! Nothing makes me sleepy like pulling out a hard copy of a book to read
• Sip some herbal tea. I’m a coffee fiend, but I’m really into herbal decaf teas in the evening lately! They are so comforting and relaxing! 
• Do a puzzle. This is one of my favorite ways to wind down in the evening.
• A white noise machine can be really helpful. I keep mine on low so I can still hear the baby monitor or kids waking up, but just something to cut the random creaks of the house can help your mind settle.
• Skin care! In addition to washing your face and brushing your teeth, don’t forget the rest of your body. I can’t fall asleep without moisturizing my feet, hands and lips! I’ve struggled with restless legs in the past, and find that rubbing in some really good foot cream helps my restless leg issues.

Tools That Help You Sleep Better

• A face mask is an item that has become essential to me in my sleep routine. Invest in a good one that completely blocks out light- the ones with individual cups for your eyes work best. If you can’t do a mask, get blackout blinds or curtains so you have a dark room. Even a little blinking light from a charging device puts off a lot of light at night! 
• Bite guard: clench your jaw or grind your teeth? Don’t know? Your dentist will be happy to tell you if you’re damaging your teeth through grinding and clenching! Invest in a custom bite guard- these are worth their weight in gold. While it takes awhile to get used to like a sleep mask, it will help you wake up feeling so much better in the morning and more relaxed. 

Quality Over Quantity

Just like our nutrition, when it comes to sleep, QUALITY is just as important as quantity! Focus on high-quality sleep for high-quality days!