How many hours of sleep are you getting? Sleep is essential to a healthy lifestyle. This is because when you sleep, your body repairs and regenerates itself.

Chronic, long-term sleep disorders affect millions of Americans each year. These disorders and the sleep deprivation they cause can interfere with work, driving, social activities, and overall quality of life, and can have serious health implications.

If you have ever experienced insomnia, or even a restless night of sleeping, you already know first hand how lack of sleep affects you.

I know if I don’t sleep well it makes it really hard to function optimally. I feel sluggish and physically ill the whole next day, making it really difficult for me to think straight and accomplish tasks.

If you are not getting at least 7 hours of sleep a night, here are some tips to help you get a better night’s sleep- naturally.

The first way to do this is by assessing your environment. I like to be able to give people options; however, I am a stickler when in comes to televisions and computers in the bedroom. They are just too disruptive. It is helpful if you view your bedroom as a sanctuary- a relaxing and comforting room reserved for the two “S’s” – Sleep and Sex.

Another consideration is shades, blinds or curtains to ensure that your bedroom is as dark as possible. This is helpful because melatonin- the main hormone that regulates our sleep- is only converted in the body in the absence of light.

Does noise disrupt your sleep? How often are you awoken by sirens blaring or loud parties? Many people swear by earplugs for a restful and deep sleep. Others options are sound machines or fans.

And speaking of fans, make sure that your room is the ideal temperature for sleeping. The typical recommendation is to keep your bedroom between 65 and 72 degrees Fahrenheit.

Do you have a bedtime ritual? Watching TV does not count! You want to find something that helps you to relax unwind before your head hits the pillow.  Some suggestions: A warm bath with calming essential oils, like lavender.  A cup of chamomile tea after dinner.  Shutting off the electronics one hour before bedtime. Practicing relaxation techniques like meditation, restorative yoga or Reiki.

And the last consideration is what is referred to as ‘sleep hygiene.’ This means that you set a regular time to go to bed and to get up in the morning. Having a set schedule allows your body to get in a rhythm.

Try implementing these tips tonight. I can guarantee that you will feel rested and have more energy throughout the day.

Please feel free to submit a comment below about what works for you.

Sweet dreams!!

Schedule a Free 30 minute strategy session and learn how to reach and sustain a healthy mind, body, spirit and lifestyle.

Janine Gilarde is a  Certified Health and Wellness Coach, Certified Reiki Teacher, and Registered Nurse. She takes a holistic approach to wellness; Reiki and healthy lifestyle changes contributed to her ability to manage her own health and weight issues and she is on a mission to help others do the same.

Janine is committed to providing support to individuals so that they can manage their weight, increase their energy, and reduce their stress for improved health, well-being and healing. To learn more, please visit her website: Coach4HealthyLiving.com


Coaching for Healthy Living- helping to transform lives by focusing on the whole person.

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