7 Tips for Better Sleep
You’ve heard it before, and I am sure you will hear it again: Sleep impacts our physical health, mental health, and emotional health. Even though you know this… Do you find yourself struggling with falling asleep, staying asleep, or feeling rested when you wake? Today, I provide you with 7 tips for better sleep. By the end of this post, you will be able to evaluate your current sleep habits and choose at least 1-2 new sleep tips to start implementing today!
There are various factors that promote sleep, and there are sleeping tips and tricks to remember for better sleep.
Are you tired of trying different sleep medicines? Or wanting to stay away from sleep medicines?
I provide you with ideas to help you sleep better at night naturally!
Tip 1: Consistent Sleep & Wake Time
This sleeping tip is probably one of the biggest tips for better sleep that I get bad looks about. “But… what about the weekend?”
I know, I know. I get it! The weekends are for sleeping in… or so they say?
But when it comes to sleep hygiene and trying to improve your sleep - this is a factor that promotes sleep. We all have natural timers / internal clocks and these “clocks” help us to wake up - but also to go to sleep.
If we are not consistent with our sleep and wake times, our minds do not learn when to shut off or learn when to wake up. This also can interrupt our sleep cycle and make us feel more tiresome or groggy the next day.
My advice: If you do want to sleep in, or go to bed later, on the weekends: keep it within 30 minutes!
Example: Weeknight bed time @ 10:00 — Weekend bed time @ 10:30;
Weeknight wake up time @ 7:00 am — Weekend wake up time @ 7:30 am
Tip 2: Shut off TV (and all electronic devices) 30 minutes Before Bed
“I need the TV on to help me fall asleep.” “I can’t sleep without the TV playing in the background.” “The TV helps me sleep better.”
I hear you. Sometimes, we learn to fall asleep to the TV and in order to fall asleep our brains tell us we need to have the noise in the background to help us fall asleep.
BUT this is probably one of the worst things for your sleep hygiene.
1) TV’s and electronic devices (tablets, iPads, phones, laptops, etc.) have what is called a “blue light.” This blue light stimulates brain activity and keeps us awake - or at least our brains awake.
2) Having TV play in the background also keeps our brains active. Ever wake up and realize you dreamed about something that was played on the TV? Even though you were sleeping? Well - your brain was taking in that information… even if you were feeling asleep.
3) Instead of watching TV to become tired try finding a quiet activity (I talk about this next!).
Tip 3: Participate in a “Quiet Activity”
Quiet activities are good to start at least 30 minutes before bed, but 30 minutes minimum. So, if you are used to going to bed at 10:00 - try to start your quiet activity about 9:30.
Quiet activities are replacements to TV, phone, computer, etc. These activities help to slow down your brain, your body, and can help you prepare for better sleep throughout the night.
Examples include:
Reading
Writing/Journaling
Coloring/Drawing
Stretching
Puzzles, Sudoku, Crossword
Meditation/Mindfulness
Tip 4: Stretching / Yoga, Meditation / Mindfulness
Stretching / yoga, meditation / mindfulness… All of these can help to calm your mind and relax your body. Though, be aware, for some people exercising (even yoga!) can have the opposite effect and can actually wake them up. If this is the case for you, then just stretching may be more beneficial versus a 30 minute yoga session.
Some apps I recommend for meditation / mindfulness are: the Calm app & Insight Timer. There are others, but these are the two I personally know and can recommend. :)
Click here for a 6 minute “Relaxation Practice for Restful Sleep” example from Insight Timer.
**I am not affiliated with Calm nor Insight Timer - I simply just enjoy each of these apps and recommend them regularly in my practice.**
Tip 5: Keep a Journal/Notepad by Your Bed
You are about to fall asleep and then… all of a sudden, you remember that you need to call your friend tomorrow. Or maybe you all of a sudden remember that you were supposed to pick up fresh fruit from the grocery store. Or maybe you have a good idea for that party coming up. Or maybe you realized that you forgot to make a payment to your trash company that was due yesterday.
Or - if you experience anxiety - maybe you are about to fall asleep, but then all of a sudden you remember something you said/did earlier that day and then keep replaying it in your mind. “I hope she knew I was only joking.” “I wonder if he is still upset over ___.” “I can’t believe I ___.”
Regardless of which situation you experience, a journal/notepad by your bed can be helpful!
Instead of playing it over in your head, or fear that you will forget the next day, grab a pen… your notepad… write it down… and tell yourself “There is nothing I can do to fix this tonight. I can worry about it tomorrow.”
This allows you to disconnect from the thought, and have comfort that it is written down for you to think/worry about tomorrow. Plus - it’s written down. You won’t forget it!
Tip 6: Create a Nighttime Routine
This one is pretty self-explanatory, but don’t underestimate the power of having a nighttime routine. Bonus: This is also a good sleeping tip and trick if you experience anxiety!
Creating a nighttime routine helps you to unwind and your mind and body to know… Okay, it is time to unwind because I will be going to sleep soon.
My guess is, you probably already have some sort of nighttime routine now. It just may need some tweaking to be more helpful for a good nights rest.
Example of a nighttime routine:
30 minutes before bed, shut off the TV and set your alarm clock for the next day on your phone. Plug in your phone.
Take a bath/shower.
Wash your face, brush your teeth, brush your hair, etc.
Sit down to read, journal, color/draw, etc.
Go to bed. :)
Tip 7: No Naps
Yep. I said it. No naps.
Also, there is no such thing as “getting caught up on sleep.” I know, I know, but hear me out.
Naps interrupt the sleep cycle. Even if we don’t sleep well the night before, it is important to try and stay awake until that 10:00 pm comes around again. If you don’t sleep the night before, then take a nap at 12:00 pm until 2:00 pm, then when 10:00 pm comes around maybe you aren’t tired anymore… You stay up until 3:00 am, get up at 7:00 am, and well… You get it. You fall into this negative cycle and it is hard to get back on track.
When you take a nap, you are getting rest - yes - but what happens when you take that 1-2 hour nap? Do you still fall asleep on time at night? Or do you wake up in the middle of the night?
How about when you take a nap — do you wake up feeling rested? More drowsy? Irritable? Is it hard to wake up?
*If you do need to take a nap, try to keep it at a 20 minute maximum and preferably not 3-4 hours before you are going to bed. :)
There are many more sleeping tips and tricks that help promote sleep or help you sleep through the night, but these are a few to just help you get started!
Also, remember, you won’t notice a major change immediately — but if you implement these tips (even just 1 or 2 at a time), you will sleep better at night naturally versus needing any sleep aids.
Doesn’t it sound nice to fall asleep easier and wake up feeling rested? Ahhhhh….
If you feel like there are deeper issues that you need to work through to help you sleep (depression, anxiety, heightened stress, traumatic experiences, etc.) and are interested in counseling - reach out.
