Three Ways to Improve Your Sleep

Sleep is one of the greatest gifts that we can give ourselves.


So much of our physical and mental well-being relies on the amount of restorative sleep we are able to get. Our energy reserves, creative abilities and clarity are all strengthened when we experience the recommended 7-9 hours of rest in an evening. However, studies show that less than 40% of people get the full-recommended amount. Between work (and work stress), familial responsibilities and financial burden, sleep can seem very low on the priority list for a lot of people. They don’t realize that the problem is a vicious cycle – stress causes lack of sleep and lack of sleep creates more stress. Goodness!

So what can you do to improve your quality of sleep and catch some extra Zzz’s?

1. Give yourself a bedtime: Consistency is key when it comes to training the body for pretty much any routine in life. Sit down and write out your daily schedule to identify what time you are consistently able to go to sleep for 7-9 hours and still wake up at your preferred time. Create a nightly routine where you take a hot bath, drink some tea or read a nice book in order to train your body when to begin the relaxation process. Try to stick to this routine as often as possible, even on the weekends. You will find it easier to fall (and stay) asleep.

2. Create your own ‘cave’ for hibernation: The best quality of sleep can be obtained in a dark, quiet and cool environment. Placing dark shades over your bedroom windows can help keep out the light from street lamps and the early morning sun. This light can confuse your brain and trigger it to stay awake when you should be asleep. A fan can provide some background noise and a cool breeze to make you feel more comfortable and peaceful. Envision hibernating like a bear and burrowing yourself into your covers – I could go to sleep just thinking about it!

3. Kick the electronics: The light and energy emitted from the electronics we use every day are very powerful. They awaken parts of the brain that aren’t the easiest to just ‘shut-off’. It’s important to stop using them about an hour or two before you go to sleep in order to drift off more peacefully. It’s also recommended not to keep any electronics in the bedroom as this can confuse your brain as well. If your body is used to staying awake in bed to watch a TV show, it’s hard for it to differentiate lying in the bed in order to sleep.

How is your quality of sleep? Do you already partake in any nighttime rituals that help you get some solid rest? Share your thoughts and comments below.

If you are ready to take your life from chaos to calm, click this link to get your copy of my life-changing book:

Until next week – keep smiling!

Dr. Annika

2 thoughts on “Three Ways to Improve Your Sleep

  1. We definitely need restorative sleep for our bodies to heal.
    When I was suffering with chronic pain from fibromyalgia I could not sleep. The severe pain kept waking me. I tried everything I could find, both medical and holistic,to alleviate the pain, irritable bowel syndrome, brain fog, insomnia and other symptoms that were robbing me of my health and well being.
    I could no longer work. Unable look after my home, my dogs or myself I was contemplating spending what I was certain would be a dismal end in a nursing home when I found Joy of Healing, the unique mind, body, spirit wellness work that quite literally saved my life.
    I have been both pain and prescription free for more than 13 years. My fibromyalgia is in remission and life is good.
    Never take your health for granted. Our bodies cannot function without proper sleep, nutrition, and exercise. Wellness is physical, emotional and spiritual.

    • Hi Janet!
      Thank you so much for sharing your story. It shows and gives hope that you can overcome difficulties and also disease and live a good life. And yes – you have to look at the whole picture – wellness is physical, emotional and spiritual 🙂

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