7 Tips for Getting a Really Good Night’s Sleep (and a Yummy Snack)

Do you want more energy every day? It’s no secret, getting a really good night’s sleep is imperative!  Are you one of those “unfortunates” that have trouble falling asleep or staying asleep? OR worse, are you waking up in the middle of the night or before your alarm goes off and can’t get back to sleep?

It’s important for you to understand the cause behind the problem so you can stop your sleep struggle. Use these tips and be prepared for a restful night. It’s no secret, geating enough sleep has a positive domino effect on our health.  Adequate amounts of sleep put our body in a restore and rejuvenation mode while we’re sleeping. This “mode” helps us heal from illnesses and reduce aches and pains in our joints or muscles, and so much more. Deep sleep also helps reduce stress and anxiety, so we have more energy the next day.

And speaking of the next day, have you ever noticed that you’re hungrier when you’re tired? Do you find yourself reaching for for sweet, sugar-laden, high but simple carbohydrates? Yep it’s in the research: our appetite can increase up to 25% when we’re feeling exhausted, and many of us often turn to caffeine or sugar (or both) to give us a boost of energy. That’s just the beginning of the “sugar roller-coaster” You know those crazy bursts of energy followed by energy crashes, right?. That’s right – not getting enough sleep can actually cause us to gain weight or make it harder for us to lose weight.

Tonight, why not start some of these healthy sleep rituals?

1. Give yourself a bedtime.
Do you have a consistent “bed-time”? Just like kids, we benefit when we have a consistent sleep time, because our bodies anticipate and respond to routine.

2. Kitchen Closed.
Plan to close down your kitchen every nite at a specific time. Make your last meal two to three hours before bedtime, so your body has a chance to digest the food. Digestion is a lot of physical activity – not what you want to be doing while you sleep!

3. Unplug.
I know this one is tough but so important for so many reasons beyond sleep. Be sure to shut down electronics at least 30 minutes before bedtime. This means turning off the TV, the laptop, the tablet, the Xbox, your smartphone… ummm… did I miss anything? According to the National Sleep Foundation (NSF), all of these devices can hinder your ability to sleep. One reason, explains the NSF, is that these devices emit blue light, “which our brains interpret as daylight. Blue light actually suppresses melatonin, a hormone that supports circadian rhythm and that should begin to increase when you are preparing for sleep.” Believe it or not, when you’re on your tablet or phone at night, your brain actually thinks it’s daytime. Now that alone can make it harder for you to fall asleep.

4. Set your smartphone to the “do not disturb” setting.
In addition to the blue light, sending nighttime emails, scrolling through Facebook or posting on Instagram right before bedtime might be stressing you out or making your mind race. You’re not alone – NSF research shows that 71 percent of people sleep either holding their smartphone (omg!), having it in bed with them under the pillow, or having it on their nightstand. Try this: place your phone where it is not within your reach, and set it to “do not disturb” for the seven to eight hours of sleep you should be getting.

Note: if you don’t want to miss a call from certain people – say you have elderly parents or kids at college — you can set your smartphone to allow calls and texts from select contacts. Everything else can wait until morning!

5. Create a relaxing “decompress” ritual.
Not many people I know  people fall asleep the minute their head hits the pillow (except maybe for me..lol). So why not  create some rituals that tell your body you’re shutting down for the night.

– Try a warm bath with lavender or Serenity essential oil. You can purchase these oils here
– You can also listen to some relaxing music.
– Read a chapter from an inspirational book (planting some seeds for some peaceful dreams)
– Practice some deep breathing, restorative yoga, and/or meditation. My favorite meditation app is Headspace, and it’s free. Try the 10-minute meditations to help you relax before bedtime.

6. Make Your Room Dark.
A dark room leads to a deeper sleep. Tonite before bed take a look around your bedroom.How many little electronic lights are glowing once the lamps and overhead lights are off? The darker you can make your room, the more restorative your sleep can be, because the darkness releases the sleep hormone, melatonin. Melatonin is critical for your sleep. Unplug or cover up those little lights with black electric tape or turn them face down or toward the wall. Invest light-blocking curtains or blinds if light streams in from outside.

7. Use a sleep mask.
This one little tool is a huge help your hormones! If your room is still bright and you don’t want to invest in new curtains, try wearing a sleep mask. It creates the total darkness our bodies need to release melatonin and get a healthier night’s sleep. I always recommend the softest sleep mask you can find, with natural fibers. LINK . And don’t worry about what it “looks like”. This may actually be the “magic pill” you need to help you will feel and look your best with more energy. And that’s a beautiful thing!

Need more help? Check out my other blog with 6 more tips to help you sleep or rmail me at roseann@roseannzaft.com and let’s set up a strategy session where we’ll talk about your unique challenges and goals, and I’ll tell you about my favorite sleep mask or send you a sample of SERENITY essential oil of you to try. Many of my clients never go to bed without using these simple tools.

And now, a yummy recipe for a healthier cracker that won’t “weight” you down with gluten…. 

A Healthier Cracker

These gluten-free rosemary crackers are delicious and great for dipping or topping with veggies. Great for a crunch snack  – as long as it’s not not before bedtime!

Ingredients:

• 2 cups almond flour
• 1 egg, preferably organic
• 1 Tbsp. olive oil
• 1 Tbsp. minced fresh rosemary
• 1/2 tsp. sea salt

Directions:

• Preheat oven to 350 degrees.
• In a large bowl, beat the egg and the olive oil together. Stir in the remaining ingredients, mix (knead) well.
• Place mixture onto a sheet of parchment paper and flatten out it a bit, then cover with another sheet of parchment paper.  This makes it easy to roll out or press out  into 1/8 inch thick.
• Remove the top sheet of parchment and cut into 1-inch squares with a sharp knife.
• Keep crackers on parchment and transfer the squares to a sheet pan and bake for approx. 15-20 minutes. Be sure to check occasionally.

Note: the outside crackers might be done sooner than the center crackers; if so, just remove the pan from the oven and carefully transfer the finished crackers to a plate to cool.

• Continue baking the remaining crackers until they are just barely golden in color.
• Store in an airtight container.

Lastly, looking for a latte that won’t keep you up all nite? Check out my recipe for an amazing caffeine-free chai latte too!

I’d love to hear how your sleep improves with these tips, and which ones are most helpful to you. Feel free to share on my Facebook page – but make sure it’s just not right before bedtime!

Sending you sweet dreams!