Sleepless in Arizona

          I’ve been on winter break and being away from my regular schedule has wreaked havoc on my slumber!  I am definitely one of those people who needs plenty of shut-eye to be a happy human!  Anyone who knows me well can attest to this fact!  I’m a teacher and I work with a room full of little people every day.  This requires a great attitude and a lot of patience, something I’m unable to provide without a proper night sleep!  So, upon returning to work, I decided I needed to get back on track or make some adjustments to my usual routine.  I began doing some research (Yes, I do like to research!  Perhaps I missed my calling!).   What I found isn’t anything I didn’t already know but every now and then I need a good reminder and maybe you do too!  There were definitely some areas of self-care that had gone by the wayside!  Here are just a few tips on getting better sleep to start the new year out rested and ready to take on the world!

• Keep a routine sleep schedule. Your normal bedtime should remain consistent throughout the week.  This includes weekends and holidays. 
• Don’t use any electronic devices before bedtime AND for better quality sleep, don’t keep them in your bedroom.  The light from the electronic devices promotes wakefulness.
• Start a sleep ritual, something calming that you do every night before bedtime.  Reading, journaling, and meditating are great ways to wind down.
• Exercise regularly.  
• Be mindful of what you eat and drink.  Limit your caffeine intake, avoid big meals, don’t eat or drink too late in the evening, and avoid alcohol before bed.
• Fill your bedroom with the scent of lavender.  The smell has a calming effect and promotes sleep.  Spritz lavender essential oils on your bed linens, use a scent diffuser, or an essential oil scented candle. 
• If you’ve tried making changes to your routine with no improvement, melatonin can serve as an additional short-term sleep aid.   I mention melatonin with a note of caution as it shouldn’t be relied upon as your only method to assist you with sleep.  There are many studies out there that suggest that melatonin can be overused which could actually hinder your sleep or cause you to feel drowsy the following day.  It is recommended that you take no more than 1 mg each evening and for no more than a couple of weeks at a time. 

          If you’re having difficulty falling asleep or staying asleep, and I imagine you are if you've come to the end of this list, give some of these suggestions a try or do some research of your own.  Today I woke up a refreshed, happy Lisa.  What a difference a good night of sleep makes!  Good luck and sweet dreams!

National Sleep Foundation. (n.d.). Electronics in the Bedroom:  Why it’s necessary to Turn Off Before You Tuck In.  Retrieved January 12, 2017 from the National Sleep Foundation website:  https://sleepfoundation.org/ask-the-expert/electronics-the-bedroom
Mayo Clinic. (n.d.) Sleep Tips:  7 Steps to Better Sleep.  Retrieved January 12, 2017 from the Mayo Clinic website:  http://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/sleep/art-20048379
Hendrick, Bill. (n.d.) Exercise Helps You Sleep:  Regular Aerobic Exercise May Help Insomniacs By Bill Hendrick. Retrieved January 12, 2017 from the WebMD website:   http://www.webmd.com/sleep-disorders/news/20100917/exercise-helps-you-sleep#1
Altshul, Sara, (2011, November 3). Lavender – The Sweet Scent of Sleep:  Whiff lavender for a more restful slumber.  Retrieved January 10, 2017 from the Prevention website: http://www.prevention.com/mind-body/natural-remedies/how-lavender-can-help-you-sleep
The Dr. Oz Show.  (2012, September 24).  Fact Sheet:  Melatonin.  Retrieved January 10, 2017 from the Dr. Oz Show website: http://www.doctoroz.com/article/fact-sheet-melatonin