1. Turn off screens at least 2 hours before bed.
The blue light from electronics decreases the melatonin your body produces to help you sleep, making you feel more awake instead of tired. Can’t avoid being on your laptop or phone at night? Try to dim the brightness of the screen instead!
2. Keep a consistent sleep and wake time.
Going to bed and waking up at random times each day can throw off your body’s circadian rhythm, which tells you when it’s time to sleep and wake up. Waking up at the same time everyday and having a consistent bedtime can prepare your body for sleep and even make you tired at your desired bedtime.
3. Establish a regular bedtime routine.
Find activities that help you wind down for bed, like listening to soft music or reading a relaxing book. Keep a consistent order, too, like when you brush your teeth or wash your face.
4. Only use your bed for sleep.
Bringing work into bed is a surefire way to decrease your sleep quality, so make sure you leave your work at your desk.
5. Limit the caffeine.
Caffeine has a half-life of about 5 to 6 hours, meaning that if you drink coffee at noon, it’s still in you around 5 or 6 p.m. So if you want to go to bed at 10 p.m., don’t drink anything with caffeine after 4, or you may find yourself having a hard time falling asleep that night.
6. Keep it cool.
Having a cool, comfortable bedroom temperature can help you sleep better. Try anywhere between 60 to 75 degrees Fahrenheit for more restful sleep.
7. Keep it dark.
Sleeping in a dark environment promotes healthy sleep. If you can’t invest in darkening curtains, try a sleep mask. Also, try darkening your room 2 hours before bed, too. This can encourage your body to produce melatonin and make you sleepy.
8. Keep it quiet.
Minimize disturbing noises, like the TV. It turns out that we actually try to pay attention to the voices we hear, even on a television, causing us to not get the restful sleep we need. If you don’t like it totally quiet, try listening to white noise, like a fan, or research some other soothing sounds to listen to, like the ocean, to help you fall asleep.
9. Try aromatherapy.
Scents like lavender, lemon, and tea tree can be very soothing and help control stress and anxiety.
10. Drink some chamomile tea.
The chamomile herb can help reduce anxieties and calm you down. But be wary – drinking too many fluids at night could be counterproductive and make you feel like you have to pee all night.
10. Try a hot bath or shower.
Going from warm water into a cool environment like your bedroom can slow down metabolic activity and make you feel sleepy.
11. Don’t exercise right before bed.
Exercising releases hormones that give you energy, so don’t do it before bed. If you’re a person who still likes to exercise in the late afternoon or evening, however, try to exercise at least three hours before bedtime. That should give your body enough time to wind down for sleep.
12. Make sure your bed is comfortable.
Sleeping on a hard mattress or with a lumpy pillow can lead to restless sleep. So make sure your bed is comfy so you can catch some zzz’s.
13. Don’t try to sleep unless you’re tired.
Can’t shut your brain off? Don’t just lie in bed. If you find you can’t sleep after 20 minutes or so, get up and do some light reading or another relaxing activity until you feel sleepy, then try going to bed again. Keep doing this until you feel tired.
14. Try a breathing technique.
I recommend trying 4-7-8 breathing. You breathe in for 4 seconds, hold it for 7, and then release for 8. It gives your mind one thing to focus on and helps slow your breathing so that it mirrors sleep.
15. Try muscle relaxation.
Slowly clench and unclench different parts of your body, starting from your toes and working your way up. This helps to promote relaxation and can lead to better sleep.
16. Try yoga or meditation.
Both can help improve your sleep time and sleep quality by making you feel more relaxed, so why not give it a try?
17. Give your brain a break.
Don’t work, or read or watch anything complex before you go to bed. Thinking too hard about anything before you bedtime keeps your brain awake, which also keeps your body awake.
18. Write it out.
If you’re someone who tends to worry a lot at night, try making a schedule for the next day or set aside a “worry time” earlier in the day to address your problems then so that you’re well organized. Or, vent your stresses and keep a journal. Writing out your thoughts on paper can let loose some of the worries you’ve been holding in so that you don’t keep yourself awake later.
19. Don’t nap.
Or, if you do, limit yourself to 10 to 20 minutes. Too much sleep before bedtime can keep us awake when we actually want to sleep at night.
20. Eat healthy.
Eating heavy foods before bedtime can cause restless sleep. When you eat right, your body and your brain will thank you for it later.
21. Try melatonin or valerian.
Both are natural supplements that you can get over the counter to help you sleep. Melatonin works by producing more of your body’s natural hormone to make you feel sleepy, and valerian can help with restlessness to help you fall asleep faster. But always do your research (and talk to your doctor) beforehand.
22. Consult your doctor.
If things get really bad and none of the techniques above seem to be working for you, talk to your doctor. He or she may prescribe some medication or natural supplements to help you sleep. Or, they may suggest that you try therapy. Yes, therapy. It turns out that there’s a thing called Cognitive Behavioral Therapy for Insomnia, and it’s actually pretty common. It involves some self-monitoring, mental strategies, and working on creating a positive environment to promote sleep to help improve sleep quality.
Because nothing is more important than a good night’s sleep.
