The older you get, the harder it is to fall asleep, and stay asleep. This is SO frustrating! You lay awake for possibly hours even though you may be extremely tired. I have dealt with these issues for a long time, and I have learned quite a few things along the way. Here are my top 12 tips to help you sleep.

1. My number one item to use when having sleep issues is a weighted blanket. I was happily surprised at how well these work! You snuggle under your blanket and sleep away the night (usually!). They do make you a little hot, so just make sure you turn down the heat (or up the AC) before retiring for the night. Your weighted blanket should be around 10% of your body weight.

2. Have a consistent sleep schedule every day! You need to go to bed at the same time and get up at the same time every day. If I stay up later than usual, I tend to miss that window of time where I fall asleep easily. If I miss it, I could be up for an extra hour or two.

3. If you are awake for more than 20 min. during the night, get up and do something. Go to another room and read (or do something relaxing) until you feel tired and then head back to bed. I tend to read when I can’t sleep. This relaxes my mind enough to get me back to sleep (just make sure the book isn’t too exciting!).

4. Anxiety can happen when you can’t get back to sleep. Don’t look at the clock. You will start to count how many hours of sleep you have until you need to get up. This only stresses you, and you won’t sleep. If you are stressed about something, or keep thinking about something, write it down. This helps so that you stop thinking about it.

5. Remind yourself that if you don’t sleep well it’s not the end of the world. You WILL still be able to function (and hopefully sleep better the next night).

6. Limit your alcohol. Alcohol might make you sleepy, but it does wake you up a few hours later. I limit my alcohol to weekends only and have one (or maybe 2) a night.

7. I enjoy using the doTerra Serenity essential oil blend. You can put it in a diffuser or spray/dab it on your pillow. This blend has a calming aroma that creates a restful environment at bedtime.

8. Lifestyle factors that can get in the way of sleep: Your room being to hot, too much light (use room darkening shades), bed or bedding that’s uncomfortable, having your phone in the bedroom (get it out so you don’t go on it!).

9. Avoid food that might upset your stomach and keep you up at night. I know you know what bothers you, so stop eating it!

10. Exercise is SO important, but not right before bed! This can make it difficult for you when falling asleep. Stop at least 2-3 hours before bedtime.

11. Try taking L-Theanine &/or Melatonin. I take a combo of both that helps me to fall asleep.

12. Meditate twice a day. This really works! If you find that you can’t stop the chatter in your head, you might not be listening to yourself enough during the day. We go through the day with constant noise all around us and we tend not to have any quiet time to hear ourselves. Meditation helps with this. And, when I can’t sleep, I meditate to help me get back to sleep. Here’s one to try: Box Breathing. Check it out here.

Which tip or tips do you think you will try? Let me know how they work for you!

Be fit, be healthy, be happy!

Teri