Updated: Jul 28
Sis, you need your beauty rest. I know that life can sometimes keep you awake at night but something has to change. Sleep deprivation weakens your immune system, increases your risk for health conditions, and increases your stress levels- we just can not have that.
I've been a poor sleeper. So I know the struggle. When insomnia or irregular sleeping patterns become the norm it affects ALL areas of your life.
The recommended amount of sleep is 7-8 hours. Some people sleep less than 7 hours a night and seem to do well as opposed to when they sleep longer. It all depends on what works for you because quality sleep trumps everything. Other than the common disturbances like overthinking or stress, here are a few additional things that may be affecting your sleep are:
Electronics & wires
Planets transiting your 12 house or your moon conjunct a not-so-friendly planet
Maybe you don't know why your sleep is affected but you know you have to make changes. Start by making a few adjustments to narrow down what's been preventing you from getting the rest you deserve. You'll have nothing to lose- only your best sleep gain.
10 ways to improve your sleep starting tonight
1. Circulate The Air During The Day
If negative energy is lingering in your space you may not notice it until nighttime when you're more perceptive to your environment. You know how it can be when it's just you and your thoughts.
It would so be beneficial to get in a few hours of sunlight daily to improve your circadian rhythm for better sleep at night. If you spend the majority of your day indoors adding fresh air and sunlight daily will make a difference.
2. Reduce Your Food Intake After Sunset
If you're used to eating your heaviest meal at night, snacking late into the night or eating right before bed may be affecting your sleep. If you can eat your heaviest meal during the day and taper off your meals or go to liquids until bed see if that helps to improve your sleep. If your body is processing food you will have a hard time getting quality sleep. Your stomach should be almost empty so your body can work on repair while you sleep instead of digesting food.
3. Take A Warm Bath
It works for babies and it can work for you too. A cool shower early in the day can wake you up while a warm bath at night can help you relax for sleep. Light a candle and or add scented oils to your bath water.
4. Wash Your Feet
Jupiter rules the 12th house. The 12th house is the house of dreams, the spiritual realm, and is linked to the sign of Pisces that rules the feet. Even if you don't believe in astrology see if washing your feet right before bed improves your rest throughout the night.
Your feet carry you throughout the day, all day every day and sometimes get the least attention. Add some TLC to your nighttime routine for your feet. As stated above, this is especially beneficial when planets are transiting your twelve house but it can be a part of your bedtime routine.
Give your mind a chance to be still. If meditation is a challenge for you, the practice of slowing down your breathing for just a few minutes alone can help settle nerves and reduce tension as you prepare for rest.
Meditation is the middle point between sleep and wakefulness, therefore great improvements to your sleep and waking hours can be observed with the help of practice.
6. Relax Tense Muscles
Most of us find it hard to just relax at times. This suggestion goes hand and hand with the last suggestion. While in bed, lay flat on your back if you can. Starting with your eyebrows lift everything, hold a few seconds, and slowly reload your breath out. Feel yourself sinking into your pillow or bed. You may not realize you're tense until you bring your awareness to specific areas
If you can, try wall inversions as a restorative yoga by laying on your back and placing your feet up against a wall. You can modify this by placing a few pillows under your feet for a few minutes until you feel relaxed. We are upright most of the day so placing your feet about your waist and head allows blood flow to your pelvis and vital organs.
7. Go To Bed By 10 PM
If it is possible creating a routine that is in alignment with a natural circadian cycle will help you have better sleep. Also, daytime naps may need to be avoided if possible because it throws off your nighttime sleep schedule and then you need a nap -so it becomes a cycle.
8. Create A Bedtime Routine
This preps your body to start winding down for sleep. It is the same reason why we give children a bath, a story, etc so they can start winding down. Keep your bed for sleep and lovemaking. Spray lavender on your pillow or add a few drops to a diffuser.
9. Drink Something Warm
At night as you are winding down, milk with turmeric or chamomile tea may put you in a relaxed space so you can drift off the sleep sooner and sleep deeper. Milk is soothing and subconsciously it reminds us of our first maternal substance. Chamomile tea is known to have a sedative effect so it is especially beneficial for nighttime use.
10. Turn off All Lights & Electronics
Light from the tv, or light coming from anywhere can affect your sleep. Some people are not comfortable sleeping in darkness and that may be the issue.
We spend a lot of time in this digital age being overly stimulated so it's not easy to completely disconnect at night. Perhaps a buffer or transition will help you go from active to relaxed enough to sleep.
Even when electronics are turned off they are still emitting a frequency that can affect your sleep. Unplug your devices. I will just pull the power strip out from the wall and put my phone on do not disturb. I have to have my phone in my room but if you are ok with leaving it in another room or putting it on airplane mode try it to see if your situation improves.