6 easy tips for how to sleep better at night. Falling asleep can be so frustrating…here are six ways to make the process less stressful.
Falling asleep can be hard. It can be stressful and take hours. I’m sure we all know how frustrating it is to be tired, but unable to fall asleep. Most nights I sleep OK…once I fall asleep. For me, falling asleep is the challenge. For others, who have no trouble falling asleep, staying asleep is the challenge. Either way, I have a few tips that will make the entire process a little easier. My goal is that by the end of this post, you will know how to sleep better at night.
We run a marathon called life every day. We don’t need to run another one at night. All these tips work, but they don’t all work, all the time. You may need to try them in different combinations.
I have been using all these tips for about a year. I waited to share them to make sure that they worked…at least some of the time. There have been lots of nights when all I wanted was to close my eyes and sleep, but it just wasn’t happening. So I did my own research, asked questions and tried different things. These are the tips that have helped me the most. I’m happy to say that I’m sleeping better…and falling asleep isn’t as difficult.
How to Sleep Better at Night
Tip # 1 Don’t use electronics the hour before retiring.
We all like to stay plugged in and connected via our electronic devices. Smartphones, tablets, and laptops are not only accessible, they are portable. In other words, it’s easy to take them to bed. This can make falling asleep pretty difficult because of two reasons. First, the light and sound from your device can stimulate your brain. Peace and quiet are what you need to fall asleep…not stimulation. Second, to fall asleep easily, you need to clear your mind. Checking your email quickly or liking a few Facebook posts will definitely NOT clear your mind. It will make your mind race and before you know it, sleep is hours away.
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Tip #2 Enjoy a cup of Chamomile tea.
Chamomile is an herb that is a member of the daisy family and super easy to grow. Tea brewed from the dried flower heads of a chamomile plant has a fruity flavor and is delicious. The plant contains a flavonoid called chrysin which is known to be a relaxant as well as a sleep-aid. Drinking a cup of chamomile tea 30 minutes before bedtime can actually have a mild tranquilizer effect and make it easier to relax. A person who is relaxed will sleep much better than one who is tense and stressed.
Chamomile tea can be purchased in ready-to-brew bags or you can brew your own from dried blooms. Bring a cup of fresh water to a boil. Add 2 to 3 teaspoons of dried chamomile. When you can smell the fruity aroma and the water has darkened a bit, turn off the burner. Let the tea steep for 5 minutes. Using a strainer, pour directly into a tea cup. Add milk or honey as desired.
My favorite bedtime teas:
Tip #3 Keep a schedule. Head to bed at the same time every night.
Everyone has a body clock. That internal time-keeper that tells you when to wake, when to eat, and when to sleep. By keeping that body clock regulated, you will find that you not only function better but you will feel better too. Going to sleep and waking up at the same general time every day will help that body clock do its job. When your body clock is in tune, you will fall asleep easier and experience a more restful night’s sleep.
Tip #4 Exercise regularly.
Regular exercise has so many benefits that it is impossible to list them all. It is widely acknowledged in the medical field that some sort of exercise routine also helps you fall asleep easier and stay asleep. There are benefits to exercising in the morning or afternoon. Relaxed muscles, alertness and less risk of injury are just a few. For a good night’s sleep, try to avoid working out in the evening…especially right before bedtime. The good things you experience during a workout are the very things that may hinder you from falling asleep. Sweating due to increased body temperature, increased heart rate, and general stimulation will all make it harder to fall asleep. By scheduling your workouts during the day, you can avoid any possibility of hindering your sleep.
Tip #5 Use lavender essential on wrists and temples. Spray and freshen your bed linens with a DIY lavender spray.
Like chamomile, the lavender plant also has relaxing capabilities. According to the National Sleep Foundation, “lavender has been shown to decrease heart rate and blood pressure, potentially putting you in a more relaxed state.” I love the scent of lavender and use it at bedtime in two ways. First, I use lavender essential oil on my temples and the inside of my wrists. The aroma is gentle but definitely present. Second, I use lavender linen spray on my pillows. I keep a bottle beside by bed and lightly spritz my pillow cases. Since adding lavender to my bedtime routine, I have much less tossing and turning while trying to fall asleep.
Tip #6 Make your bed every morning.
This may seem like an odd tip but it’s definitely worth mentioning. Making your bed every morning will help your bedtime routine be more relaxing. On days when I DON’T make my bed, I get slightly annoyed when I walk into my room at bedtime. I have to take the time to straighten the covers and plump the pillows, which is just one more thing to do. On days when I DO make my bed, upon walking into my bedroom at night, I sort of breathe a sigh of relief. Everything is in order. The bed is welcoming and neat. It makes getting into bed and falling asleep an easier and more pleasant experience.
How to Sleep Better at Night Bonus Tip!
I want to share one more tip that has made a difference. One life-change I am trying to make, and I’m not always successful, is to stop eating after dinner. When I don’t eat in the evening, I sleep better. It’s easier to fall asleep and I don’t have to prop myself up as much. It’s just basically more comfortable. I hope it also helps me to drop a few pounds but the jury is still out on that! The most important thing is that it makes me feel better…and that’s always a good thing.
Prayer is a big part of my life…and I always pray at bedtime. I’ve included this printable of Psalm 4 to remind you that even though you may feel alone on those sleepless nights, you are not. Even if you don’t pray, the words are still comforting. To download and print, just fill out the form below and the printable will be emailed right away. If you are already an OSP email subscriber, you can get this printable in the Member’s Only Library.
I think this would make perfect wall art for a guest room…or to print and put in a frame for your bedside table. Just a little moral support on those nights when you are struggling.
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