Good sleep is important for many things, so today I am sharing how to get better quality sleep.

With five children, sometimes sleep is hard to get.

Despite my lack of sleep, I have learned some tricks for getting better quality sleep.

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Our bodies require sleep, and when we do not get enough, it takes its toll. Lack of sleep can affect our immune systems, gut health, and mental health among many other things. 

I am not a doctor, these are just some things that have helped me, and some things that I have researched that help with sleep.

Physical Activity

This is one I need to get better at! Experts say that getting 150 minutes of physical activity during the week greatly improves sleep quality and duration. [source,source]

I know that when we go out more and I am walking the kids around and lifting on them, I do sleep better!

Currently, I am expecting our 6th baby and I am doing The SLAM Program for Pregnancy. We also walk the zoo and Costco frequently. 

Keeping Hydrated During the Day

I have shared briefly about how hydration is so important in our lives in this post. 

Sleep is greatly affected by our hydration levels. [source]

Your brain is about 85% water, so when you are dehydrated, it can cause our brains to not function as well, including when we are asleep.

Avoiding Caffeine

Caffeine is not good for you, so cutting it out altogether is best, but avoiding it past 2 is critical to a good night’s sleep. 

A recent study found that “caffeine consumed even 6 hours before bedtime resulted in significantly diminished sleep quality and sleep quantity”. [source]

Turn Off Electronics an Hour Before Bed/Kicking Electronics Out of The Bedroom or Powering Them Down.

I really need to get better at this, but I know that when everything is off, my sleep is so much better. 

Exposure to the light (and electronic signals) emitted by electronics can seriously affect sleep time, sleep quality and alertness during the day. [source,source]

Shutting everything down, including wifi, can improve your sleep quality. [source,source]

In this day and age it is hard, but worth it!

Vitamin D Level For Better Sleep

Low vitamin D levels can cause a lot of issues, one of which being later bedtimes, nighttime waking, less sleep, and a higher risk of developing a sleep disorder. [source, source, source]

The best source is 15 minutes in the sun with no sun screen several times a week. When that is not possible, I use Vitamin D Cream by Earthley Wellness. Their Cod Liver Oil is also a good source of bioavailable vitamin D. 

Tart Cherry Juice or Gummies.

Tart cherry juice contains is rich in melatonin which helps control sleep and waking cycles. [source, source, source]

This recipe for gummies from WellnessMama is a great one designed to help get a good night’s sleep.

Better Sleep Essential Oils

I made of blend of oils that helps quiet the mind and relax the body, you can find that post here.

There are some great premade oil blends that you can find from Plant Therapy, and Earthley Wellness.

Magnesium Oil For Better Quality Sleep

Magnesium oil is probably my best advice. I know that whenever I use it, I get a much better quality sleep. 

Magnesium is used in over 600 processes in your body. Some of them affect how fast you fall asleep, how long you sleep, and your waking during the night. [Source, Source]

Low magnesium levels can also cause restless leg syndrome. In my first pregnancy I had RLS and it was awful. I found that topical magnesium really helps. [Source]

Magnesium is something that many people are deficient in. So, how can you make sure you’re getting what you need? 

Instead of paying $18-20 for 8 ounces, I make my own-for about $11 a quart! You can read about that here. It can be a little itchy, so I get my children Earthley’s Good Night Lotion (it’s also a wonder for sore muscles!). 

Keep Cool

I find that if we keep the thermostat between 65 and 72 degrees (f) I get much better sleep. It really is about comfort though, too hot or too cold and you will not get as good a night’s sleep.

Research shows that sleeping cool or cold slows your metabolism so that you do not expend as much energy as you would when you get hot, and you are less likely to wake during the night. [Source]

Wearing Socks Could Help You Get Better Sleep

Yeah, I am a barefoot sleeper, however, research is showing that sleeping with socks can help you fall asleep faster, stay asleep longer, and wake less often. [Source, Source, Source]

Optimal Iron Levels

Low iron levels can cause twitchiness and sudden jerking that can wake you. It can also be a cause of restless leg syndrome. Anemia has been linked to sleep issues as well. [Source, source, source]

I share about how I am building my iron levels with supporting minerals and vitamins in my post How I am Building My Blood This Pregnancy.

One of the most bio available forms of iron (and the supporting nutrients needed for your body to be able to use it) is desiccated beef liver pills. Another highly bio available iron booster is Energy Plus from Earthley. 

Optimal Zinc Levels

Zinc has recently been linked to sleep regulation. [source, source, source]

Zinc is utilized by many bodily systems. One of which is hormone levels, including melatonin, which of course your body needs for sleep. 

Again, a great, whole-food (and bioavailable) form of zinc can be found in desiccated beef liver. Earthley also has Oyster Min which is a great source, but it is harder to catch in stock.

Blackout For Better Sleep

Cutting off all lights and using blackout curtains is a big one. Our bodies get better sleep when it is dark. The production of melatonin is inhibited by light. [source]

Living in the city, there are a lot of street lights to deal with. Cutting out a night light can help kids get better sleep. We have not done night lights unless we have a very new baby in the room (so I can see to nurse without waking the whole gang).

Better Sleep Through Better Gut Health 

Gut health can affect almost everything in our bodies. Our sleep cycle is one of the things that can be improved by improving gut health. Improving our sleep, can also improve our gut health. [Source, Source, Source, Source]

Medical News Today Says:

“We found that microbe depletion eliminated serotonin in the gut, and we know that serotonin levels in the brain can affect sleep-wake cycles,” says the study’s lead author, Prof. Masashi Yanagisawa. “Thus, changing which microbes are in the gut by altering diet has the potential to help those who have trouble sleeping.”

Prebiotic rich foods, as well as probiotic rich foods are the best way to help populate your gut with beneficial bacteria. 

Herbal Remedies for Better Sleep

There are many herbs that help promote sleep in certain circumstances. 

Valerian, Catnip, Passionflower, Lemon Balm, Chamomile, Kava Kava, and Hops to name a few.  [source, source, source, source, source, source, source, source, source, source, source,source, source, source, source]

Each of these herbs work in a different way, so please research and talk to your healthcare provider about what is right for you.

We sometimes use Sleepy Time Tincture from Earthley Wellness when we need to be sure to get a restful night’s sleep. 

Write It Down

Quieting my mind is hard. As a mom, there are so many things to do and remember. I find that writing down what is on my mind helps me be able to let go of those thoughts without the fear of forgetting.

There are many brain-dump templates available on Pinterest, but I find I like a blank piece of paper best.

Better Sleep Through Acupressure

Acupressure/reflexology can help get a good night’s sleep as well. While I do not believe the energies aspect of reflexology, I do believe that our bodies are designed in an amazing way and that certain points correspond with certain bodily functions. [Source, source]

My kids like for me to rub between their eyebrows just where the bridge of the nose meets the forehead, which is a spot that can help sleep come easier by helping to quiet the mind. Some other points can be found here.

Prayer

My favorite way to bid the day ado, casting my cares upon the Lord and giving thanks for what He has done in my life. 

The peace that only He can give is truly the best way to get a good night’s rest.

Being able to cast my care on Him, to take things to the Lord in prayer is a huge outlet for any troubles that I am facing. 

Until researching this update, I did not know that there is some science to back this up as well.

“It can calm your nervous system, shutting down your fight or flight response. It can make you less reactive to negative emotions and less angry…study in the Journal of Behavioral Medicine comparing secular and spiritual forms of meditation found spiritual meditation to be more calming….Researchers found that the group that practiced spiritual meditation showed greater decreases in anxiety and stress and more positive mood. They also tolerated pain almost twice as long when asked to put their hand in an ice water bath.” [source]

Do you have trouble getting a good night’s sleep? Did I miss any tips that have helped you?