5 Quick Tips to Sleep Better TONIGHT

I always say that if I had a superpower, the only thing I would want is to be able to snap my fingers, fall asleep, and wake up the next morning after a perfect eight hours, feeling rested. Seriously. Nothing will destroy your life faster than poor sleep.

Sadly, I have yet to hear of a drug or method that does this. Considering we can send people to the moon and grow organs in labs, surely it's right around the corner.

But none of us have time to wait.

There are so many reasons why you might suffer from a lack of sleep. It might be less in your control, such as hormonal fluctuations from age, or more in your control, such as the amount of caffeine you ingest. But the outcome is always the same: a lower quality of life.

On a personal note, insomnia has been a dear friend of mine for years. I am a highly anxious, easily overstimulated person. I've been anorexic—turns out starving yourself is a sure way to never sleep. I've been severely depressed—and not the kind that can sleep all day. I've overtrained—too much exercise is actually a thing. I've destroyed my hormones—turns out having two eating disorders will do that to you. But if I can find a way to repair my sleep after all of that, I am certain that you can too.

I still struggle from time to time. An anxious day or a major stressor will send me over the edge back to sleeplessness. But that's part of life. It's what happens the other 90% of the time that I can focus on fixing. And you can too.

Destimulate yourself as much as possible. This one was life-changing for me. You already know how important it is to stay off screens and put your phone down at least 30 minutes to an hour before bed, but there's so much more to it. You need "runway" time. Before a plane can get to the gate, it needs to land on a long runway in order to slow all the way down. Otherwise, a crash is guaranteed. The same is true for our nervous systems—so why do we go from 100 to 0 and expect our bodies to cooperate? They can't. You need to give yourself as much time as possible to step away from work, productive tasks, screens, and anything that is really stimulating (even most music!). Ever since I started picking up a fiction book or a journal at least 30 minutes to an hour before bed and sticking with it, I have been blown away at how much better I sleep.

Eat an optimal dinner. Try following these guidelines consistently and see how it changes your sleep: about three to four hours before bed, eat a dinner that leaves you feeling satisfied but not stuffed. No alcohol or caffeine. Have at least 30 grams of protein, a decent amount of fat to slow your digestion, and complex carbs. Yes, eat your carbs! Carbs at night help your sleep quality significantly. This is a great list of examples, but opt for the higher-protein options, please!

Brain dump. This is different from journaling. You can use your phone (though I don't advise it), a notebook, a blank piece of printer paper, or even a napkin. Write down every single thing that's on your mind. Every thought, every to-do, every fear or anxiety that's currently plaguing you. Leave nothing unwritten. The act of getting it all out onto paper will help your brain calm down and focus its attention elsewhere, leaving you to sleep peacefully.

Seriously, watch your caffeine. Many people think they can handle it. Truth be told, that cup at 10 a.m. could actually be wrecking your sleep. I hate to be the person to tell you that, but if it transforms your life because now you can sleep better, you're welcome! Experiment with significantly reducing your caffeine, and beware of sneaky sources. Maybe you're not a coffee person—green tea, chai tea, matcha, dark chocolate, Diet Coke and other sodas, pain relievers like Excedrin, and even some supplements can contain caffeine or stimulants that could be negatively impacting your sleep. Beware!

Do something you enjoy. Life is hard. Not every day is fun. Especially for parents and caretakers, it's easy for your entire day to become dedicated to others. So please, do something for yourself in the evenings. That boost of joy can go a long way. Make time to read that book or watch that show (preferably right after dinner, not before bed!). Get back into that craft or give yourself 20 minutes for an early evening workout. You cannot pour from an empty cup. In order to serve others well, we must also be sure to serve ourselves.

I hope these tips help you. And if they don't (or even if they do), please consider seeing your healthcare provider. Get your bloodwork done. If something feels off in your body, if you never feel rested, it's time to get more help. I promise there is always something that can be done. Never give up hope! Sweet dreams.