A guide to sleeping better
and a cherry basil mocktail for better sleep 🍒
One of my favorite things to do is sleep.
No, seriously. I love sleeping.
The amount of joy I get from climbing into bed is probably mildly concerning and while I’ve never been an ‘I’ll sleep when I’m dead’ kind of person, I have gone through a complicated relationship with sleep.
BUT, there’s been a few things that have helped me nail down the perfect sleep routine over the past years. I’ve gotten to the point where I know exactly what I need to do to get a good night’s sleep (whether or not I do those things every day is a different story).
Sooo, let’s talk about 5 ways to get better sleep. And at the end I have a cherry basil mocktail recipe for better sleep! Now that it’s getting hot I like to swap out my tea for an iced beverage before bed. 😴
1. Have a consistent sleep schedule
Keeping a consistent sleep schedule helps regulate your internal clock, which over time makes it easier to fall asleep and wake up! Now what that sleep schedule is depends on how you function best.
For me, I know I do best when I’m in bed by 9:30, asleep by 10ish and up by 7. I’ve been this way forever and no matter how often I try and change this, I just never feel as good!
So figure out what your sweet spot is as far as going to bed and waking up and try and stick to it to the best of your ability. Of course there will always be interruptions, but I prioritize my sleep just as I would a meeting.
2. Set a cooler temperature for sleep
This honestly might just be my #1 most important factor in whether or not I sleep well. I need it to be between 68F and 69F and if it’s not, my body just knows!
My thermostat used to change in the night because it was on automatic and without fail, as it would warm up, I would wake up.
So if you have control of the thermostat, figure out what your ideal sleeping temperature is and set it to that at night.
3. Avoid caffeine too late in the day
We all know caffeine can keep us up at night but when is too late? The rough suggestion is 4 to 8 hours before bed, but I really believe it depends on your tolerance.
For me? I need to be done by 11 am which is 11 hours before I’m falling asleep. Otherwise I can feel myself having a harder time falling asleep.
I recommend tracking your caffeine intake for a week and comparing it with your sleeping habits to see if you need to cut down anywhere!
4. Have a bedtime ritual
Why? A bedtime ritual helps signify to your body that it’s time for bed. Plus, it’s just nice to have a consistent routine to wind down with everyday.
And, it does not need to be complicated. You can make it as simple as you want. Whatever works best for you.
For me, I usually wind down by watching tv for about an hour (usually rereuns of my favorite shows because then I don’t get tempted by cliffhangers lol) while sipping on something relaxing (i.e. cherry basil mocktail), do the dishes, read for about half an hour or so, and then get ready for bed and that’s it!
Super simple, but it works for me.
5. Have movement throughout the day
A lot of us work desk jobs and sit…a lot. But incorporating movement throughout the day helps with falling and staying asleep.
And good news!
Engaging in at least 30 minutes of moderate aerobic exercise can help you have a better night’s sleep that night. No need to wait weeks or months for better sleep.
It’s just recommended not to workout 3ish hours before bed (if you can avoid it). But, we’re all different and if you love working out at night and can sleep well afterwards then you do you!
Cherry Basil Mocktail 🍒
Tart cherries are one of the few natural sources of melatonin aka the hormone that regulates your sleep-wake cycle. Drinking the juice can increase your melatonin levels, helping you fall asleep faster and stay asleep longer!
Basil and lemon give it a spring vibe, while topping it off with soda water makes for the perfect nighttime beverage.
Ingredients
1/2 cup tart cherry juice (not from concentrate!)
3-4 Basil leaves
1/2 tbsp lemon juice
3-4 ounces soda water
Optional: sweetener to taste such as maple syrup or agave
Steps
Add a handful of fresh basil leaves to a cocktail shaker and squeeze in the juice from half a lemon. Muddle well to release the basil’s aroma.
Then add ½ cup tart cherry juice and a handful of ice and shake vigorously for 15-20 seconds.
Strain into a glass filled with ice and top with soda water for a bit of fizz!
Happy sleeping!!!!
Great article! I’m going to have to try this drink. It looks refreshing, and if it makes me fall asleep easier than a win win :)