Sleep Better. Be Better.

2016 is well underway. We’re over two weeks in (two+ weeks already?!), how’s it going? Still holding tight to your resolutions or still trying to declare your own? If you’re like many Americans (myself included) you didn’t bother making a resolution or left it behind it by the time the ball dropped…don’t beat yourself up or write-off right positive changes in 2016 just yet.

You may have found yourself wrestling with the idea of resolutions, reflecting on past successes and pit-falls while seeing many a social post of big-plans for the new year – wondering where to start and what to do first.

That’s exactly right and leads to a great motto for 2016: We all have to start somewhere. The key is to start. {tweet it!}

We have hacks and easy tips to set and keep your motivation gears in motion. Let’s start small.

Clear Clutter

Keeping up with the daily hustle & bustle can leave us drained and simple tasks like tidying up can become daunting tasks. Having unresolved worries from the day can affect how we sleep. Something to try, catch-all baskets. 

Regardless of how much effort is put into finding a home within your home for all your belongings something will inevitably end up in the wrong room. Rather than using up valuable time making multiple trips from room to room, gather all of the misplaced items into the, you guessed it, catch-all basket. 

Try keeping a basket in the rooms that tend to accumulate the most, make it a goal to gather, sort and sift through your baskets daily. This activity can be great for kids too! 

Smart Snacks

If you find yourself reaching for a bedtime snack go for a combo that is an equal blend of carbs and protein. The combination has been shown to increase sleep-inducing serotonin levels. Good low calorie options include:

• 6 whole-grain crackers and a small handful of walnuts
• 1/2 cup whole-grain cereal with 1/2 cup low-fat milk of your choice
• 6 ounces low-fat yogurt and a small handful of berries
• 1 slice whole wheat toast and 1 tablespoon peanut or almond butter
• 1/2 whole wheat pita and 2 tablespoons hummus (avoid spicy varieties at night) 

Tea Time

Cutback on caffeine. There’s nothing like a good cup of Joe especially on a cold day but your daily indulgence may be hindering your sleep (and wallet.) Try replacing a cup of coffee or your favorite caffeinated beverage with a cup of caffeine free tea. This is especially important in the afternoon and evening when your body is preparing for rest.

Try a relaxing herbal tea such as Chamomile. Give it a shot and record any changes in your sleep. Better or worse? Our guess is better, if so aim to make this part of your bedtime routine. Not only does Chamomile have calming effects the inclusion in a routine gives you time to slow down and unwind before going to bed. 

Soothing Sleep

Sleeping better is a common New Year’s resolution; with so many factors already weighing in sleep quality making your bedroom a serene space is important. Research has found that the more clutter in the bedroom the higher the odds of having a sleep disorder, if you’re aiming to purge in 2016, maybe start with your bedroom, you’ll be better rested to tackle the other areas!

Another way to make your bedroom a personal getaway and prompt better sleep is by ditching the electronics; the blue glow from tablets, laptops, TVs and phones actually interrupts our circadian rhythms and melatonin production.

With the electronics gone you can focus on other senses and relaxation, keeping your bedroom relatively cool around 65 degrees is optimal (of course to each his own so this may very a few degrees.)

Try creating an enticing aroma to promote better sleep; we suggest creating a simple blend of witch hazel, pure Chamomile and Lavender oil (recipe above.) This mixture can be spritzed on your bedding, around your bedroom and even your body. The properties of these oils have been found to be sedating and relaxing. Not a fan of Lavender or Chamomile scents? You can also try Sweet Marjoram, Valerian Root and Frankincense to name a few. Find a mixture that is soothing to you and enjoy!

We’d love to hear about your experiences with our tips and how your resolutions are going. Share with us on Facebook or Twitter.