5 Tips To Sleep Better at Night

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Do you find yourself refilling your coffee cup throughout the day? Or digging for quarters for a soda from the vending machine?

Chances are, that caffeine boost you want may not just be the afternoon slump; it could be because you aren’t getting enough sleep. You’re not alone, it’s more common than you think!

Did you know, 4/5 people say they struggle with sleep at least once a week? This ranges from insomnia, tossing & turning, not getting enough sleep, or from not completing their sleep cycle.

The good news is, there are simple changes you can make to set yourself up for a good night’s sleep and help you sleep better at night.

Tips to Help You Sleep Better at Night

Disclaimer: This post contains affiliate links, which means commissions are earned for qualifying purchases made through links in this post. Read more about this on my Disclaimer Policy.

Set a Schedule

Probably the simplest, yet hardest to implement, putting yourself on a routine, and setting a bedtime. And sticking to it! Even on the weekends, or on your days off.

To start this, think about what time you need to get up in the morning. Do you need “alone” morning time with your coffee and local news? Does it take you 30 minutes to get ready for the day? All these factors are important!

Most adults need an average of 7-9 hours of sleep. So set your bedtime accordingly!

Don’t hit the snooze, or negotiate with yourself for just 5 more minutes. Make sure you give yourself plenty of time to do what you need to, without feeling stressed and rushed.

It will be difficult for the first few nights, as your body starts to adjust to a new sleep pattern. Just stick to it!

Keep track of your sleep habits. Snag a Weekly Sleep Tracker and see how your sleep patterns affect the way YOU sleep!

Have a Wind Down Ritual

This is very helpful as you start to implement your new sleep schedule. It’s best to start your own wind-down ritual, where you are able to disconnect from devices and relax before going to bed.

Great wind down techniques include:

• taking a warm bath with essential oils – lavender has natural properties to help you relax and makes you sleepy!
• writing out a to-do list for the next day
• listening to relaxing music
• stretching, yoga, and meditation
• drink some chamomile tea, or other herbal teas you enjoy

Just make sure the activities you are doing are relaxing, and won’t overstimulate your brain or body.

You May Also Like: 5 Must-Have Essential Oils For Your Home

Turn Your Bedroom into a Relaxing Place

This can be difficult for those with roommates, or workaholics, or just anyone that loves their bedroom. But! You should transform your bedroom into a relaxing space for sleep and sex only.

There is a strong association with sleep and the bedroom. Bringing other distractions such as TVs, iPads, Phones, etc. will weaken that association; making it difficult for you to fall asleep, and stay asleep. You want your bedroom to be dark, quiet, and at a comfortable temperature.

If you are struggling how to transform your space, try these ideas:

• get blackout or dark curtains for your windows
• try a fan if your bedroom tends to get warm – a floor fan is perfect!
• make your own canopy around your bed to transform your space into a dark quiet area
• hang up fairy lights to create a romantic and relaxing atmosphere
• use a diffuser with essential oils to create a nice smelling and relaxing state, or try a fan that has aromatherapy function included.
• keep your bedroom tidy and clean

You May Need to Upgrade Your Mattress & Bedding

Yep, sometimes your poor sleep is simply from sleeping on the wrong mattress or having itchy, uncomfortable bedding. Having an unsupportive mattress creates bad sleep posture, thus prevents you from getting a good night’s rest, and completing your sleep cycle.

You want a mattress that is firm enough to support your spine, yet contours to your body as you move throughout the night. It’s also recommended that you get a new mattress every 7 years, or sooner if your mattress seems worn out.

Look for quality over price. Yes, you get what you pay for, but there are many mattress brands that are reasonably priced and of great quality.

You may also want to find a company that gives you a trial, or guarantee, and one that gives you a warranty. Often times, the first few nights on a new bed are heaven and then you realize it’s not for you!

Puffy, for example, offers a 101-night trial and has a lifetime warranty. They also have a monthly payment option through Klarna, which is a great option to have.

As for bedding, you can find nice quality bedding at many local retail stores. Again, go for quality over price! Psst! Puffy has bedding, too!

Diet & Exercise

You didn’t think I would skip out on the diet & exercise section, did you!? Of course not!

In all seriousness, your diet plays a huge part in your body’s sleep schedule, habits, and ability to again, complete the sleep cycle.

Having a balanced diet is crucial for a good night’s sleep. The first bits of advice would be to avoid alcohol before bed, and caffeine.

Some individuals don’t eat after a certain time, but that isn’t always doable with our busy schedules. If you do eat close to your bedtime, just remember the three chemicals that help to get a good night’s sleep: tryptophan, serotonin, and melatonin.

10 melatonin rich foods to help with sleep are:

• nuts
• pumpkin seeds
• milk
• turkey
• chicken
• fish
• cherries
• tomatoes
• bananas
• oats

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Let’s Chat

Do you struggle with a good night’s sleep? What have you tried to sleep better at night? Will any of my Tips To Sleep Better at Night help you? Share your thoughts below and let’s chat!

Don’t forget to snag my FREE Weekly Sleep Tracker and start tracking your sleep habits TONIGHT!