How to Sleep Well at Night | 6 Easy Tips
Falling asleep can be so frustrating! Here are six tips to help you sleep well at night, along with some tools to help the process along.
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, so you can experience quality sleep 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. We all need enough quality sleep at night to get us through the day. Sleep affects everything…our state of well-being, and our attitude.
I have been using all these tips for several years. I waited to share them to make sure that they worked…at least some of the time. There have been many nights when all I wanted was to close my eyes and sleep, but it just wasn’t happening. A night of poor sleep can ruin the next day. So I did my own research, asked questions, and tried different things. These are the simple tips that have helped me the most. I’m happy to say that I’m sleeping better, I’m getting enough sleep, and falling asleep isn’t as difficult.
I am not a medical professional or a member of the medical community in any way. These tips are not medical advice, but rather simple suggestions to help you sleep well at night. If you aren’t comfortable with these ideas, please disregard them.
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.
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. Let the tea steep for 5 minutes. Using a strainer, pour directly into a tea cup. Add milk or honey as desired.
Keep a schedule.
Everyone has a body clock, or circadian rhythm. 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. So set those alarm clocks at the same time every day!
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 not only contributes to your good health, it also helps you fall asleep easier, and stay asleep. There are benefits to exercising during the daytime. Relaxed muscles, alertness, and less risk of injury are just a few.
Regular exercise is something I have struggled with my entire life. The one thing that gets me out of the house for a walk is our little dog, Millie. I know it’s good for her, and it’s good for me too!
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.
Use lavender essential oil.
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.
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.
Bonus Tip #1
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. Additional things to avoid before bedtime are caffeine and alcohol.
Bonus Tip #2
For the last year, I have added melatonin to my bedtime routine. I asked my doctor about the dosage, and she suggested a low dose, which is between 2 and 5 mg. Melatonin is a hormone that has few side effects. Like all of the tips listed above, sometimes it works, and sometimes it doesn’t, but I wanted to at least mention it.
Bonus Tip #3
Relaxation techniques and meditation are also known to help you sleep well at night. The easiest way to access these methods is online. For example, a simple search on YouTube will give you access to many different videos that can introduce you to these methods, and help you find what’s right for you.
- Fans and/or white noise can sometimes help you fall asleep at night. My grandchildren fall asleep to white noise every night!
- A shower or warm bath right before bed can help you relax, which makes falling asleep easier.
- A totally dark room is also something many people need at night. Close those curtains and blinds, and think about adding a sleep mask.
- Keep a sleep diary. Record what you eat in the evening, and any habits that could affect your sleep.
Tips from OSP Readers
When this post was first published back in 2017, many OSP readers shared helpful tips in the comment section. There are many great suggestions, so I gathered them together below.
Click the links below to be taken directly to the product listing. Every effort has been made to provide sources for the items found in this post. Where actual items were no longer available, I’ve provided similar options. If an item is out of stock but may be restocked, I left it on the list.
*Affiliate links included. See my disclosure statement. As an Amazon Associate, I earn from qualifying purchases.
If you are visiting here for the first time, welcome to On Sutton Place. If you’ve been here before, welcome back. Thank you for sharing a bit of your day with me…
Join the OSP Family
Subscribe to our newsletter to get
new posts and special offers!