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Why am I so tired all the time and what can I do to fix it? 

Do you feel exhausted all the time? Feel like you need that coffee to get you through the day? You’re not alone, 3 in 5 Americans feel like they are tired throughout the day even when they think they’ve gotten a good night sleep. 

Below are some top strategies to improve sleep quality

 

  • Number #1

    Choose more calming, quieter evening activities that resonate with you and help you to relax, both mentally and physically (e.g. reading a book, taking a bath, going for a light stroll outdoors, cuddling with a pet, folding laundry).

  • Number #2

    Turn off all full-spectrum lights for a full 1-2 hours before bedtime. Yes, this means no email, TV, or smartphone apps. You’ll be surprised at all the other enjoyable activities you’ll discover.

  • Number #3

    Avoid amping up your brain. Avoid activities such as budgeting, next-day- planning, or stressful conversations in the full hour prior to bedtime. We also recommend no caffeinated food or drink at all after 2pm (e.g. tea (even green), coffee, soda, chocolate); yes, depending on your unique ability to metabolize caffeine, it can affect you That many hours later.

  • Number #4

    Make it quiet, but not too quiet. If noise is an issue in your bedroom (too little or too much), try some soft foam or silicone ear plugs and/or the white noise of a fan.

  • Number #5

    Mind the temperature. Rooms which are too hot or too cold tend to wake us up. In addition to waking us up to mess with the bedding, temperature extremes naturally increase our stress hormones which promotes wakefulness. Most people sleep best in a slightly cool room.

  • Number #6

    Optimize your ability to breathe through your nose. Avoid allergens that may affect your breathing, which may indeed include the family pet. An air purifier is helpful to filter out dust, mold, pollen and other allergens. Simple tools like nasal strips or mouth taping may help to avoid snoring and/or mouth breathing. Rule out sleep apnea if snoring still persists.

  • Number #7

    Quiet the digestion. This is a particularly powerful one that surprises many. For clients with insomnia or light, restless sleep, I suggest no food at all for a full three hours before bed.

  • Number #8

    Have a relaxing ritual at night. Herbal tea (e.g. Tulsi, chamomile, valerian, passionflower), a hot bath with Epsom salts, and perhaps 10 minutes of gratitude journaling or inspirational reading.

  • Number #9

    Be comfortable. You spend ~1/3 of your life in bed. It’s worth the investment in a bed, a pillow, and bedding that feels delicious to you, providing proper support for regular, deep, lengthy sleep