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Even before Arianna Huffington convinced the world that sleep was cool, we\u2019ve long obsessed over improving our snooze. From falling asleep faster to resetting our circadian rhythms to getting to the bottom of why we\u2019re so dang tired all the time<\/a>\u2014learning how to sleep better is a journey all of us at Camille Styles find ourselves on.<\/p>\n I write \u201cjourney\u201d because here\u2019s the truth: some mornings, you\u2019ll wake up feeling refreshed and ready to go. Others? You\u2019ll wonder if eight restorative hours is a pipe dream at best. Knowing how to sleep better is a key wellness essential, but there are plenty of rest disruptors beyond your control. So don\u2019t stress about getting a perfect night\u2019s sleep<\/a>\u2014there\u2019s no such world. Instead, arm yourself with the science-backed info that makes waking up with new energy and inspiration a reality, and our insomnia-riddled nights a thing of the past.<\/p>\n Featured image from our interview with Iskra Lawrence<\/a> by Michelle Nash.<\/em><\/p>\n To set you up for sleepy success, I spoke with Preeti Chahal<\/a>, Certified Wellness Coach \u2013 PharmD of\u00a0Equilibria<\/a>. Ahead, Preeti and I discuss all the pillars of a good night\u2019s sleep. Learn how to design the calming haven of your dreams, ideas for keeping stress at bay, and more. Plus, scroll to the end for sleep products that help you double down on rest.<\/p>\n A great place to start. Because really: even though everyone\u2019s talking about getting more\/better sleep, it\u2019s very well possible that you\u2019re already doing exactly that. But if you suspect your zzz\u2019s could use a little TLC, Preeti shares common signs of poor sleep<\/a>:<\/p>\n PSA: It\u2019s not only your nighttime habits that impact your sleep. We can incorporate certain sleep-promoting habits during the day that make it easier to wind down before bed. Preeti\u2019s top daytime sleep practices include:<\/p>\n Get sunlight in the morning.<\/strong> Even just 15-30 minutes outside in the sun can help you wake up and reset your circadian rhythm<\/a>. As we\u2019ve shared on the topic previously<\/a>, everything from artificial light to stress to jet lag can compromise your sleep quality. Getting a little morning sun is an easy and enjoyable way to combat this.<\/p>\n Limit caffeine and alcohol.<\/strong> \u201cBoth of these substances can stay in your system for some time and disrupt your sleep quality,\u201d Preeti notes. We aim to cut caffeine off by the early afternoon and try to keep alcohol to weekends or special occasions. Preeti recommends avoiding alcohol within three hours of your bedtime and caffeine within five hours.<\/p>\n Wake up and go to bed at the same time. <\/strong>Every day\u2014that means weekends, too! \u201cFollowing a consistent sleep schedule trains your brain to recognize when it\u2019s time to sleep and when it\u2019s time to wake,\u201d says Preeti. So if you\u2019re tempted to take Saturday or Sunday to sleep in, it\u2019ll be better for your body and mind in the long run if you get an early start. <\/p>\n Ditch the tech at least 30 minutes before bedtime.<\/strong> Turn off the television, power down your computer, and put your phone down. Screens and devices \u201cemit bright blue light that your brain perceives as sunlight, tricking it into putting off sleep and staying awake longer than you\u2019d like,\u201d says Preeti. Consider taking the TV out of the bedroom and charging your devices downstairs (turned off). The more physical distance you put between yourself and your tech, the less tempting it is.<\/p>\n It\u2019s no secret that stress can be one of the primary things keeping us up. Between deadlines, kids\u2019 schedules, and the general busyness of our weeks, stress can easily disrupt our snooze schedule. Thankfully, as Preeti cites, there are healthy habits we can practice to keep it from interfering with our sleep.<\/p>\n Take a warm shower or bath.<\/strong> I used to be a morning shower person\u2014and then I discovered truly how relaxing it can be to take a warm one at night. If you go the bath route, try a magnesium bath soak that\u2019ll encourage muscle and mental relaxation. According to Preeti, a warm shower or bath \u201cmay help you relax, destress, and lower your body temperature, allowing you to fall asleep faster.\u201d<\/p>\n Keep a journal.<\/strong> Journaling<\/a> is a go-to for calming our minds and getting aligned at the start and end of each day. Preeti enjoys it as a \u201cbrain dump,\u201d which keeps racing thoughts at bay. If you\u2019ve ever felt restless and anxious when your head hits the pillow, it\u2019s time to start journaling.<\/p>\n Get moving. <\/strong>Where sleep and stress are concerned, exercise is the perfect two-fer. It\u2019s known to promote mindfulness and relaxation, relieving stress. Movement can also help you fall asleep faster<\/a> and feel more energized throughout the day. Walking, yoga, Pilates\u2014anything and everything counts.<\/p>\n Try a guided meditation.<\/strong> Another way to reduce stress and improve sleep? Meditation. Even a few minutes can help you connect with your breath and slow your thoughts. Apps like Headspace<\/a>, Calm<\/a>, or Activations<\/a> are all excellent places to start.<\/p>\n While Preeti notes that there is no single central cause of insomnia, \u201cresearch suggests that people with insomnia have psychological arousal at unwanted times that interfere with sleep.\u201d What can this look like? Everything from increased heart rate and body temperature to hormone fluctuations (increased cortisol, specifically).<\/p>\n![\"Woman](\"https:\/\/camillestyles.com\/wp-content\/uploads\/2023\/10\/megan-roup-stretching-bed-865x1081.jpg\")
<\/figure>\nHow to Sleep Better: A Step-by-Step Guide<\/h2>\n
Signs and Symptoms You Need to Improve Your Sleep<\/h2>\n
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Tips for Promoting Restful Sleep Throughout the Day<\/h2>\n
Stress and Sleep: How to Keep It Under Control<\/h2>\n
How to Beat Insomnia Naturally<\/h2>\n