We may earn money or products from the companies mentioned in this post.
In this busy life, we can sometimes find it hard to unwind at the end of a long day. Whether we are thinking about our grocery list, who’s picking the kids up or an important presentation due at work the next day, our minds seem to never shut off. Try these simple hacks to get a better night’s sleep.
The Hour Before Bed
First of all, create a regular sleep schedule. Go to bed at the same time each night and allow for at least 7 hours of sleep. For example. I wake up at 5AM every morning, so I aim to be in the bed between 9PM and 10PM. That means that at 8PM, I start my night time routine. I’ve found that setting an alarm an hour before bedtime cues me to start winding down. Try to keep this schedule on the weekends as well.
Turn the electronics off. That means no TV and no mindless scrolling on social media. Instead, try reading a book, try a bedtime yoga routine or doing some light stretches before bed.
Things to Avoid
Avoid caffeine at least 6 hours before bedtime. I stay away from caffeine after lunch. Caffeine is a stimulant and can make falling asleep especially difficult.
Avoid large, heavy meals before bedtime. Digestion takes a tremendous amount of energy to process food, preventing optimal sleep, not to mention potential acid reflux or indigestion.
Avoid strenuous workouts or cardio training close to bedtime. Regular exercise is great, just be sure to allow two hours minimum between the end of your workout and bedtime.
Avoid unnecessary stress near bedtime. This can include having difficult conversation with loved ones or watching intense movies or TV shows.
Create a Relaxing Environment
Get the room as dark as possible. These black out curtains are great for blocking any outside light. Be sure to disconnect any night lights or other small lights. If this is something you cannot control, try sleeping with a sleep mask. A sleep mask is the best way to ensure that you sleep in total darkness. Any light disrupts the production of melatonin, our bodies natural sleep aid.
Try using essential oils in a diffuser for some aromatherapy before bedtime. Essential oils can be powerful aids to help relax you before and during sleep. Lavender is one of my favorite oils to diffuse at bedtime.
Block out as much noise as possible. A fan or a white noise machine can drown out car noise or the neighbor’s barking dogs. But if you have a partner that snores, some noise canceling headphone may be needed. If you decide that sleeping with earphones is the way to go, check out these Binaural Beats for some amazing sleep mediations. Healing Energy is one of my favorite versions.
Sleep in a cooler room. Everyone’s has their own idea of what is comfortable but being slightly cooler versus hot seems to invoke better sleep. Also, a hot shower before bed, followed by lowering the room temp a degree or two feels amazing.
Place crystals near your bed. Amethyst is one of my very favorite crystals to place near my bed. Amethyst brings healing energy to your dreams and promotes deep sleep. Check out this amethyst tree to place on your night stand.
Get the Right Mattress and Accessories
Sleeping on the wrong mattress can wreak havoc on your sleep and overall health. If a mattress is too hard or too soft, you may experience sweating, tingling limbs or back pain. Having the wrong pillow can also disrupt sleep. Depending on the position you sleep, you may require a different pillow for optimal sleep. Also experiment with different types of bedding. Different materials can be uncomfortable and cause sweating. Find a material that feels comfortable and inviting to you.
Don’t miss our next post. Sign up for our email newsletter below.
7 replies to "4 Simple Hacks for the Best Sleep of Your Life"
We have this mini plug-in fan that has become my perfect gentle noise to help me sleep at night. My fiance had to take it to work with him a few times during his new night shifts, and I dreaded the intense silence without my precious fan! We ended up having to go buy another one just so I could sleep again!
Thanks for the tips. I’ve been having a really hard time with staying asleep lately…it sure gets frustrating.
Nearly everyday out of the week I wake up exhausted and feeling like I never even went to sleep. I am definitely going to try your tips so that I can get a better nights sleep and hopefully start waking up feeling refreshed.
It takes a couple hours after I go to bed for me to fall asleep. I think I need to try these tips and see if they help. Thanks for the ideas!
A couple of times a week we wake up exhausted, your tips are good and we will try some.
I have had sleep issues all my life. I have found the essential oils, taking a walk earlier in the evening and putting electronics in a different room all very important to my sleep regimen. Also getting the room to a quality dark. Thanks for the suggestion about the crystals. Never tried that before.
What if I do yoga early in the morning can it also helps me sleep better? I take tea but I also feel that it contains caffeine.