Hiya Gorgeous!
When I talk with people about their biggest health challenges, there’s one thing I hear about more than anything else. Sleep! People either aren’t getting enough of it, or what they do get is restless and leaves them exhausted. It’s getting in the way of their work, their health—their entire lives.
Poor sleep hygiene is far more common than you might think. 20-40% of adults struggle with it in some way. In America alone, 70 million people suffer from some sort of sleep disorder.
You can probably relate to this challenge on some level. Most of us know how stressful it can be to toss and turn through even one night of unrestful sleep, and many of us experience it on a regular basis—if not every night.
Here’s the important thing to remember, though: We can get better sleep. It’s totally possible—I swear! That’s why I put this guide together for you.
But first, you might be wondering what I mean when I say “sleep hygiene.” This term refers to the habits that promote high-quality rest, and I think that’s the perfect way for us to start thinking about sleep. Our bodies recover from the day during those precious overnight hours, so we need to start seeing sleep as something we mindfully take care of—as a priority that’s key to our overall health.
Below you’ll find five essential resources to help you build (or improve!) your own sleep hygiene practices. Keep in mind that this is meant to be a comprehensive resource, so don’t feel like you have to go through it all today. I suggest bookmarking this page so you can refer back to it whenever you want!
The Ultimate Guide to Better Sleep Hygiene
Foods That Help You Sleep
You heard that right—what you eat during the day has a whole lot to do with how you sleep! Check out this post to learn about the connection between food and your circadian rhythms, and how serotonin and melatonin work together to help you get enough rest. Plus, you’ll find out what to eat for some sleep-boosting magic.
Click here to cook up some scrumptious Zzzs!
How to Use Essential Oils for Sleep
I am a total essential oil nut! These natural plant extracts have lots of wonderful uses, and a few in particular are great for helping you relax and get to sleep at night. Find out which oils you should add to your sleep hygiene routine, plus how to choose and use them!
Click here for a crash course on using essential oils for better sleep.
How to Wind Down Mindfully and Relax Before Bed
If you tend to get squirmy and have trouble settling down when it’s time for bed, this post is for you! Here’s the important thing to keep in mind: What we do in the hours leading up to bedtime can have a huge impact on the length and quality of our rest. So, if you want to set yourself up for sleep success, try one of my five go-to practices to help you wind down.
Oh, and here’s a handy bonus tip: By now you’ve probably heard that you should put down your devices at least an hour before bed. I know it can be hard to stop scrolling and shut off the news, but don’t underestimate the importance of this advice. And if for some reason you do have to look at a screen, I recommend trying out Night Shift (for Apple) or a program like f.lux to adjust the color temperature of your displays to let your eyes rest.
Take your sleep hygiene to the next level with these mindful practices!
I’m sure you get asked 1000 times and then some, but curious if you have any input as to a quality mattress/pillow? Thanks much!!!!
Hey Libby! Great question. I know how hard it can be to choose a mattress and bedding that’s right for you—especially since we all have our own unique preferences when it comes to sleep. I’ve always found the National Sleep Foundation to be a great resource, so I might check out their site to see if they’ve got any advice.
When you’re shopping, I do suggest keeping an eye out for toxins that might be lurking in mattresses, pillows, etc. Flame retardants, boric acid, formaldehyde, antimony and synthetic latex are the biggies to look out for. I certainly I sleep better when I know I’m not being exposed to anything nasty! Here’s a post I did about cleansing your home of toxins just in case you want to learn more about this subject: https://go.kriscarr.com/blog/healthy-home-checklist-kris-carr-ewg/.
Hope this helps! xo, kc
Thank you!!! Yes I’m having real frustration with my sleep pattern. It’s really wonky, off track, etc. I appreciate your help.
Sorry to hear you’re struggling with sleep, Patricia. I hope some of these tips help so you can get some good rest soon. Sending you hugs and Zzzs! xo, kc
I’m kinda a easy sleeper. I just have poor sleeps when I do have problems spinning around my heads that I cannot solve them or get stuck by them 🙂 Nice advices! Thanks for sharing <3
– Natalie Ellis
Yes, you are right. I can’t take much sleep because of work so I am always like feel stressed and irritated. Taking sleep time is very important for our health and also the day to day routine. Thanks for sharing such a great post.
I am also not take much sleep due to my work load. But I want to take Better sleep.Thank you for Sharing this beautiful content with us.
So much informative & lovely article. Look like I have got my solutions. Thanks a lot. Keep this up.
I would like to read the linked post that looks like it should be under the food and sleep section, but the link seems to be missing. Is there a way to read it? Thanks
Hi Amber, sorry you were having issues with the link! Sometimes it can be caused by a Wifi connection. Here is the link for you dear: https://go.kriscarr.com/blog/foods-that-help-you-sleep/
Having enough sleep is vital for every human being out there. So, thanks for sharing this ultimate guide and tips for better sleep with your visitors. Your content is well organized and loved the overall look of your blog.You’re doing an amazing job. I will visit you soon.
Thank you for your post. I snore quite loudly, does that mean my body is not well?
Marina, it would be a great idea to get a sleep test to see how your body is sleeping. Good luck!
Great! I just finished it last night and the result was unexpected, my wife and daughter both liked it, which made me happy. Thanks for your recipe!