[dropcap style=”font-size: 60px; color: #00adef;”] D[/dropcap]on’t you love a bit of irony?
I sure do.
Weeks ago I scheduled to write about all the things I’ve done recently to improve my sleep.
The irony is the last few days haven’t been so great for me with the zzzzzzzs.
If teach is to learn, it seems like the universe it telling me something!
6 Simple Ways I Improved My Sleep
1. Drastically Reduced my Boozing
As a former wine maker, to say I love my vino is a massive understatement.
So it’s a minor miracle that these days I’ve cut my wine intake to 2-3 glasses a week. A WEEK!
Actually no make that a major miracle.
For me, there’s a clear correlation between 2am waking and excess wine. So having a compelling reason has been hugely motivating.
The other trick I’ve found helpful is a technique I learned from Brooke Castillo.
Basically I decide 24 hours in advance how much I’m going to drink. It may not seem like much, but trust me it’s a game changer. I highly recommend checking out Brooke’s podcast episode if you’d like to try it yourself.
2. Cut Back on Caffeine
I love me some tea and some coffee. But apparently my sleep doesn’t love caffeine. So I’ve switch to decaf coffee or herbal teas.
3. Rescheduled my Weekly Sweet Treat
I noticed that if I had dessert after a big meal, I’d be awake in the middle of the night. And my blood sugar would be super high the next morning.
So now I skip the Saturday night indulgence and have my ‘something sweet’ for afternoon tea on Sunday instead.
4. Bedtime Routine
I’ve had a decent bedtime routine for years, but I’ve been a bit stricter with myself and aim for no screen time an hour before bed.
5. Breathing Exercises
When I wake up and can’t get back to sleep I do a breathing exercise of breathe in for a count of 4, hold for 7 then exhale for 8. It’s a lot of counting. Sometimes it works. Sometimes it doesn’t.
UPDATE: I’ve recently been doing this yoga Ujjay Breath instead. It’s much more reliable for helping me calm down and get ready to sleep. It even helps get back to sleep.
6. Practiced Positive Expectancy
For a while I was getting anxious about my sleep. When my Irishman pointed this out I resolved to change my thinking from ‘I’m a terrible sleeper’ to ‘I’m an awesome sleeper, I’ll be back to sleep again soon’
Another subtle one that’s had a massive impact.
More on Health
- Are You Getting Enough Fiber?
- 20 Best Foods to Improve Your Gut Health
- Are ‘Natural’ Sweeteners Healthy?
- Can Eating Healthier Change Your Genetics?
- 3 Reasons I LOVE Eating Low Carb
- See the Health Archives.
What about you?
How’s your sleep these days? Tried anything that’s worked well?
I’d love to hear in the comments below…