Five Tips to Improve Your Sleep

by Alexandra Bartscht

My name is Alexandra Bartscht; I am a pediatric sleep consultant and the founder of The Restful Nest. Using my experience as a former elementary school teacher, I have combined my passion for childhood development with my deep interest in improving the quality of sleep.

As a mom of four, I know firsthand how sleep affects both my health and my children’s health and overall well-being. I’m passionate about helping others understand that sleep is not a luxury, but a necessity. The Restful Nest helps parents around the world learn the tools and techniques necessary for their children to develop independent sleep skills in the home. Most importantly, I help both children and adults learn to love and value the importance of sleep, creating a healthy lifestyle for the entire family. Today I’m encouraging you to create new and healthy habits by following these five accessible sleep tips. Research shows that it takes the average person 66 days for a new behavior to become automatic, so I encourage you (adults and children) to dedicate time to sticking to these tips to find continued success.

TIP NUMBER ONE CREATE A CONSISTENT SCHEDULE

Our body clock works best when it is regulated. For this reason, it’s important to choose a consistent bedtime and morning wake time. This consistency helps us to connect with our natural circadian rhythm, helping our body learn when it’s an appropriate time to make melatonin and wind down before bed, and when our body should begin producing cortisol to

help us wake for the day. Regulating our body clock allows us to fall asleep easily and wake up feeling refreshed. Be sure to choose a reasonable and achievable bedtime for yourself or your child so that you can stick with it.

TIP NUMBER TWO FOLLOW A CONSISTENT BEDTIME ROUTINE

A 30- to 45-minute bedtime routine is a fantastic way to cue your brain and body that you are transitioning into nighttime. The routine should be a set of activities you perform every evening in the same order leading up to bedtime. The routine should be relaxing and something that you look forward to each evening, so choose activities that you find enjoyable.

Some ideas for a relaxing nighttime routine include: • A warm bath with Epsom salts. Studies show that giving your body magnesium before bed relaxes your muscles, mind, and body. • Read a good book or try some journal writing. Find a special comfy chair or settle on the couch in the living room. Reading outside your bed will help send a message to the brain and body that when you climb into bed, it’s just for sleep. • Have a cup of chamomile tea or a warm glass of milk.

Consider a bedtime snack of a carbohydrate and a protein (peanut butter and whole-grain bread, turkey or cheese on whole-grain crackers, etc.). • Practice some yoga, stretching, or mindful meditation. I cannot say enough good things about the Moshi app — it provides soothing stories and meditation for children.

TIP NUMBER THREE ELIMINATE ELECTRONICS AND KEEP LIGHT TO A MINIMUM

Light plays a huge role in our ability to sleep. Light pollution, whether it be natural light shining through the windows or artificial light from house lights, streetlights, the television, your cellphone, or a computer screen, can change our body clock in dramatic ways.

When our body is exposed to light, we produce cortisol to help us wake up in the morning and stay awake throughout the day. When our body is exposed to darkness, we make melatonin, the sleepy hormone that helps us fall asleep initially and stay asleep throughout the night. That is why it’s so important to have sun exposure during the day to help us stay bright-eyed and bushy-tailed, and equally as important to turn off electronics and dim lights before bed. Aim to turn off electronics at least one hour before bed. All too often bedrooms are cluttered and too bright, affecting our quality of sleep. When creating the perfect sleep environment, it’s important to think about turning the bedroom into a cave-like refuge — cool, dark, and quiet.

• Get rid of all the distractions and the clutter. Hide toys, mobiles, books, and soothers that play music or display light. These items can easily become a distraction from sleep.

• Lose the light. Invest in blackout blinds and curtains.

After eight weeks of age, we want a pitch-black bedroom for all sleep. Remember, any natural or artificial light will affect the body’s melatonin level, signaling a wake-up.

• Use a white noise sound machine. Skip the fans that go back and forth, machines that play music, rainstorms, birds chirping, etc. If it’s not continuous noise, it can affect sleep quality. My favorite sound machine is the

Dohm from Yogasleep. The white noise is not only continuous, relaxing, and womb-like, but it will block out any unnecessary noises (the garbage truck in the early morning hours, dogs barking, siblings in the house, dinner guests, etc.).

• Keep the temperature cool. The temp in your bedroom should fall somewhere between 66 and 72 degrees

Fahrenheit. Think about keeping the room on the cooler end in the summer and the warmer end during the winter months.

TIP NUMBER FIVE HIGHLIGHT SLEEP SUCCESS

This tip is geared more towards adults and older children. If you’re constantly telling yourself you’re a bad sleeper, the chances are high that is going to be true. Cut out the negative self-talk and try to avoid bringing it into daily conversations. Change your mindset. Curb the negativity and focus on nights of sleep success.

Alexandra Bartscht Pediatric Sleep Consultant Founder of The Restful Nest Alexandra@therestfulnest.consulting The Restful Nest can also be found on Facebook & Instagram: www.facebook.com/therestfulnestconsulting/ www.instagram.com/the_restful_nest