Are you sleeping like a baby? These are my 10 best tricks

First of all: no, I’m not sleeping like a baby. That’s why I read and learn all the tricks I can find to help me relaxing. We all have a busy life, right? If you add kids to the equation, you get the drill! If you’re, like me, conciliating entrepreneurship with family, I feel your pain. It′s not an easy task: my baby boy and my baby company INLU have been degrading my Sleeping Beauty routine.

I confess that hearing some friends telling me that they only need 3 or 4 hours of sleep gets me numb and a bit disappointed with myself. I really feel like I’m surviving. I started searching on the subject and found out that, on average, every adult should have between 7 and 9 hours of sleep. Let’s do the math: if you’re having 5 hours of sleep you realize that it accounts for minus 730 hours per year.

Furthermore, I also learnt that our brains need a daily “shower” too. Uhm? Let me explain: the toxins are flushed into the cerebrospinal fluid and later on to the lymphatic system to be dealt as another type of body waste.

In the end of the day you get home and you want to turn off. Pick up your kid, have a shower, watch a bit of TV. But when your head hits the pillow and you start envisioning an endless to-do list…

So, here are my Top 10 Tricks for ensuring you sleep like a baby (which I’m following):

1.      Pit stops (several during the day!)

I used to start working early and only finished when I had my long to-do done, but it′s a proven fact that your brain needs small breaks. Besides small walks, I stop for 10 minutes of meditation with the Calm app while taking some deep breaths (www.calm.com).

2.      Early wakening (before 7AM)

When my son was born I kept my sleeping routine, which meant even less sleep. So I followed his schedules and started sleeping at 10PM and waking up at 6.30AM. I use that time for having a quiet and slower routine in the morning which ensures a more efficient day. When it comes to the evenings, insomnia decreased largely.

3.      Say no (prioritize and re-schedule, if necessary)

I would often pile up my agenda with almost no space between appointments. I would run from one meeting to another. So now I define a maximum of 3-5 things per day and I delegate as much as I can (it’s an ongoing effort ;)).

4.      Shanti stretch

Instead of looking at my agenda or mobile as soon as I wake up or before going to bed, I do some stretching exercises for 5-10min while taking deep breaths. That can make a huge difference in your sleep.  

5.      Laughter

It′s all about releasing tension! What makes you laugh? Is it watching The Simpsons? Or Modern Family? A good giggle is a relaxing workout that’ll generate good mood and better sleep later on. 

6.      Exercise!

Endorphins, right? I don′t need to tell you that because you already know. Insert mandatory slots throughout your week (3 times is ideal) and practice maximum 2 hours before going to bed. 

7.      Relaxing bedtime routine

Most of us have a long to-do list besides our family and personal life. We don’t enter a relaxation state only by putting on our pajamas. Just like a car doesn’t switch from gear 5 to 1, we need to start decreasing our velocity at least 1-2 hours before going to bed. For me, a warm shower works wonders, then dressing my pajamas (not yoga pants), having a slow dinner, drinking tea (Valerian is a good herb) and finally reading a book. 

8.      Gratitude dreams

As I started using my gratitude diary I become more appreciative of the small things and instead of going to sleep in a worried mood I use my diary (most of the time I make my list whilst in bed already) to identify the 3 things of the day I am grateful for. 

9.      Shhhh…

Maybe you live in the city center. Maybe you have a crying baby or your neighbors talk loudly until late hours (all examples I know from heart). Using earplugs ensure you get rid of the noises and reach the absolute silence we all crave for. 

10.  The magic herb

I found a magic herb, a vegan medicine with no chemicals that is a true miracle. :) 

I believe we all suffer from insomnia at some stage in our lives. It’s important to know that this is an epidemic and that you’re not alone. Sleeping is the basis of all our daydreams: let’s embrace the night softly.  

Here are some cool links for you to read two hours before bed ;)

Know more about how much sleep you should be having at the Sleep Foundation’s site - sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need.

Stretching sounded good? Take a look at this video: www.youtu.be/2L2lnxIcNmo

Do not doubt the power of laughter: www.ebrain.heidihanna.com/p/beyondfunny.

Forbes Magazine gives a hand with choosing the best earplugs: www.forbes.com/sites/thecut/2016/09/12/what-are-the-best-earplugs-for-sleeping/#11bc4161327d.

Arianna Huffington is tirelessly creating awareness about this subject. Here’s one of her articles: ariannahuffington.com/books/the-sleep-revolution-tr/the-sleep-revolution-hc.