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Are you ready to finally end the sleep struggle and get the rest that you deserve? Here’s a how-to guide and tips for making that a reality!
Finding the best and most effective sleep routine has been a priority on my list for quite some time and I think I’ve finally found some tips that are actually ending the sleep struggle! I think it’s an ever-evolving journey, but for now, a few simple tips seem to be helping this struggling sleeper get the sleep she deserves! Maybe you’re doing some of these things already, but if not, it’s time to give them a try and find your restful zen!
1. Getting into bed the same time everyday: I’ve told you this before, but same time to bed, same time to rise, but also actually wind down and physically get into bed around the same time every night. It signals to your body that it’s time to start slowing down, chilling out, and get ready for sleep.
2. Keeping your bedroom nice and cool: Did you know your bedroom should be anywhere from 60-67 degrees? Keep it nice and cool for an optimal sleep environment. I’m someone who sleeps with my window AC on year-round and I tend to start overheating when I sleep, so keeping everything cool to as much as I can control is a must. Fun fact: Rubber plants provide additional cooling magic to help cool the air! Another bonus: When I feel really hot, bringing a flexible ice pack or two to bed with me helps!
3. Investing in a quality mattress: Having a good mattress to sleep on is a no-brainer, right? A mattress like the Copper Fit® Replenish Mattress has copper-infused memory foam that cradles your body and provides great pressure relief to help eliminate troublesome aches and pains (so it’s like you’re sleeping on a cloud!) It’s open-cell formula promotes airflow and has a 5-zoned support layer that targets the different pressure points of your body for deep rejuvenating sleep and recovery each night.
4. Chill out with some music you enjoy: Once you get into bed, listening to some music and just zoning out with the tunes is a great way to relax. Bad habit, but I do enjoy watching some YouTube music videos on my phone. Even though it’s a screen, it usually does the trick in getting me sleepy!
5. Try reading a chapter or two of a book: If music isn’t your thing and you want to go tech-free, it’s well known that reading a few pages or chapters of a book can get you to start dozing off. We all could read more offline and before you go to sleep is a perfect quiet time to do just that!
6. Having something with weight: What does this mean? Well, I’m sure you’ve heard about the benefits of weighted blankets and these really do provide a comforting feel to help put you to sleep. However, if you’re like me and a weighted blanket would provide too much warmth, try weighted stuffed animal of pillow. I use a microwaveable thermal plush animal (but keep it unheated) and keep it close to my body to provide some weighted comfort. You can also get thermal pillow with the same weighted beads in them.
7. Try some calming white noise (or fan): After you’ve listened to your music (or not), make sure you have some white noise to fall asleep to (i.e. a fan, AC, etc.). Another reason why I always have the AC on (or fan in the dead of winter), if for the white noise. I grew up sleep with some noise and can never get good sleep in total silence. Try it out if you don’t!
8. Wear something comfortable and breathable: I sleep in a cozy big t-shirt and shorts. I started wearing light pants this winter, but usually had to change back to shorts (since I always get too hot!). Here’s the kicker though, SOCKS! I have to sleep with socks and so should you! According to the National Sleep Foundation, having warm feet and toastie toes actually helps you sleep!
9: Lather on some soothing lotions: I always use a nice smelling and moisturizing lotion on my hands and a great chapstick on my lips before I go to sleep. Keep your skin nice and hydrated while you catch those Zzzs. You may also want to look into lotions made with essential oils that promote sleep, like lavender or chamomile!
10: Jot down a list of tasks, worries, things to remember for tomorrow: What happens right when we close our eyes and try to sleep? All our thoughts, worries, to-dos, and dilemmas pop into our heads. So before you turn off for the night, jot everything down. Things that are bugging you, tasks you need to get down tomorrow, etc. Out of your head and on to paper!
Will you be trying any of these tips? If you’re a struggling sleeper, you need to start taking some action and get the quality sleep you need to be your happiest, healthiest self!
So tell me:
+ What are some of your sleeping tips and tricks?
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I’ve not been too bad recently but i do suffer from periods of insomnia and when i do a list like this is an invaluable reminder of the tricks of a good sleep. I will print it off and stick it on my wall
It does tend to go through periods of better and worse!
I needed to read this as I have been struggling with sleep recently
Hope it helps!
That’s funny because wearing socks actually wakes me up in the middle of the night. I cant stand when my feet get hot.
My feet never get hot, but my toes freeze if I’m barefoot!
Great tips! Staying cool really helps me a lot especially in the summer. It gets really hot during that time and bringing the thermostat down really makes sleeping through the night much easier.
Emma @ Health Grinder recently posted…20 Surprising Benefits of Sleep [Infographic]
Why I wish I had a working AC 😛
A good quality mattress is so important! I couldn’t agree more!
Makes a difference for sure!
Sleep hygiene is so important for mental health! I think my next step is getting a better mattress. What has helped is getting down a nighttime routine, kind of like what you do for a young child 🙂
Just like a morning routine, a night routine is essential to ease and flow in life!
This is great! I write down a lists of todo’s every night so that they are on paper and not on my mind and aroma therapy plus a good book always does the trick!
Yup! Aren’t lists so helpful!
My husband and I invested in a good mattress a couple of years ago and it made a big difference. I want to try keeping my room a little cooler and the weighted item. Thanks for the tips.
It is all about the temperature!
Summer is so busy that getting a great nights sleep can be a struggle. These are great tips!
Ah, not for me! It’s my slow time to actually relax and work on my sleep!
Nice tips, I will try these out! Hope I can improve my sleep!
I bet you can!
I am actually reading this the day after I got really poor sleep. I sleep with six blankets on top of me (not even exaggerating) even during the summer and it gets REALLY hot. I love the weight of the blankets and it helps me fall asleep. I didn’t know about the rubber plant trick. I am going to have to invest in some.
Haha, so do you like the heat?
These tips are so helpful! My boyfriend has the hardest time sleeping and he’s always tired. I will have to try and get him to try some of these!
If he wants to feel GOOD, than he should!
Such great tips. A good night’s sleep is totally and utterly priceless!
It is essential!
Very helpful tips about sleep. I will follow these. Thank you for share.
I hope they help you!
I love these tips!! Everything from the a super cool room to a weighted blanket work for me (however, that’s hard in Florida). I love white noise and the idea of writing down all my worries is the best ideas!!! Totally going to keep a journal on my nightstand.
Exactly! That’s why I like the weighted pillows and stuffed animals, haha!
I really struggle with insomnia, these tips hopefully can help out. I already do read before bed and use lavender lotion but some of these I haven’t done!!
Slathering on ALL the lotion always calms me down, haha!
These are great tips. I definitely second the mattress investment.
It can make all the difference!
Thank you for this article. I’ve been struggling with sleep lately and definitely needed this.
I hope it helps!
This is timely because lately, I have been struggling with insomnia. I am up like 2-3 o’clock in the morning and can’t figure out why. WIll definitely try a few of these tips. Thanks
It IS that struggle! Hopefully some of these can help you sleep through the night!
Oh my goodness, I’m 7 months pregnant and will try anything at this point to get a decent night of sleep!
Sending you my good sleeping vibes, my friend!
what a great list and I def need to follow your advice on a few of them! I always struggle getting enough sleep so I’ll have to really work on your suggestions 🙂
Each night you can try out something new 😉
Good mattress is so important especially for those who have back aches like me. My husband will love the room temp of 60-67… but he should comprise with me, I like around 77 😉
O my goodness! How do you find that comfortable :O
I love this list! I had no idea 60-67 was ideal – I like to keep it around 69 and I definitely like a cool room for sleep (and then a nice blanket for weight), but I’ll trying lowering it a little more. I also definitely do the sleeping at around the same time each night thing, as well as trying to avoid eating too close to bedtime, and then I sleep really well!
The colder the better for me! I can’t stand being hot or even warm!
I always make my lists before bed and make sure that I turn off technology!
Both perfect habits to have!
Great tips. I especially love the validation of sleeping in a room 60-67 degrees. However, when the one you share your mattress with likes to sleep in a room 73-75 degrees, compromises must be made. 😉
O man, haha! The benefits of being young and single 😉