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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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Berni says
July 13, 2018 at 7:39 amI’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
Rebecca @ Strength and Sunshine says
July 13, 2018 at 7:45 amIt does tend to go through periods of better and worse!
Mummy here and there says
July 10, 2018 at 11:25 pmI needed to read this as I have been struggling with sleep recently
Rebecca @ Strength and Sunshine says
July 11, 2018 at 7:57 amHope it helps!
Poe says
July 10, 2018 at 9:40 amThat’s funny because wearing socks actually wakes me up in the middle of the night. I cant stand when my feet get hot.
Rebecca @ Strength and Sunshine says
July 10, 2018 at 5:43 pmMy feet never get hot, but my toes freeze if I’m barefoot!
Emma @ Health Grinder says
July 10, 2018 at 4:03 amGreat 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.
Rebecca @ Strength and Sunshine says
July 10, 2018 at 7:29 amWhy I wish I had a working AC 😛
The Southern Thing says
July 9, 2018 at 12:35 pmA good quality mattress is so important! I couldn’t agree more!
Rebecca @ Strength and Sunshine says
July 9, 2018 at 2:01 pmMakes a difference for sure!
MyEarlyRetirement Journey says
July 8, 2018 at 11:26 amSleep 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 🙂
Rebecca @ Strength and Sunshine says
July 8, 2018 at 4:42 pmJust like a morning routine, a night routine is essential to ease and flow in life!
Leah says
July 7, 2018 at 12:02 amThis 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!
Rebecca @ Strength and Sunshine says
July 7, 2018 at 7:19 amYup! Aren’t lists so helpful!
Christie Hawkes says
July 6, 2018 at 9:10 pmMy 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.
Rebecca @ Strength and Sunshine says
July 7, 2018 at 7:19 amIt is all about the temperature!
Sharon says
July 6, 2018 at 2:26 pmSummer is so busy that getting a great nights sleep can be a struggle. These are great tips!
Rebecca @ Strength and Sunshine says
July 6, 2018 at 6:09 pmAh, not for me! It’s my slow time to actually relax and work on my sleep!
brandon hudson says
July 6, 2018 at 2:22 pmNice tips, I will try these out! Hope I can improve my sleep!
Rebecca @ Strength and Sunshine says
July 6, 2018 at 6:08 pmI bet you can!
Amanda says
July 6, 2018 at 9:38 amI 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.
Rebecca @ Strength and Sunshine says
July 6, 2018 at 1:44 pmHaha, so do you like the heat?
Blue DeBell says
July 6, 2018 at 4:00 amThese 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!
Rebecca @ Strength and Sunshine says
July 6, 2018 at 7:46 amIf he wants to feel GOOD, than he should!
Amanda says
July 5, 2018 at 10:36 pmSuch great tips. A good night’s sleep is totally and utterly priceless!
Rebecca @ Strength and Sunshine says
July 6, 2018 at 7:45 amIt is essential!
Andre says
July 5, 2018 at 10:25 pmVery helpful tips about sleep. I will follow these. Thank you for share.
Rebecca @ Strength and Sunshine says
July 6, 2018 at 7:45 amI hope they help you!
Katherine says
July 5, 2018 at 9:29 pmI 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.
Rebecca @ Strength and Sunshine says
July 6, 2018 at 7:45 amExactly! That’s why I like the weighted pillows and stuffed animals, haha!
Leigh Suznovich says
July 5, 2018 at 9:26 pmI 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!!
Rebecca @ Strength and Sunshine says
July 6, 2018 at 7:44 amSlathering on ALL the lotion always calms me down, haha!
Abbi @Pomsly says
July 5, 2018 at 9:26 pmThese are great tips. I definitely second the mattress investment.
Rebecca @ Strength and Sunshine says
July 6, 2018 at 7:43 amIt can make all the difference!
Britt says
July 5, 2018 at 7:59 pmThank you for this article. I’ve been struggling with sleep lately and definitely needed this.
Rebecca @ Strength and Sunshine says
July 6, 2018 at 7:43 amI hope it helps!
solita says
July 5, 2018 at 2:11 pmThis 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
Rebecca @ Strength and Sunshine says
July 5, 2018 at 5:31 pmIt IS that struggle! Hopefully some of these can help you sleep through the night!
Nicole says
July 5, 2018 at 11:50 amOh my goodness, I’m 7 months pregnant and will try anything at this point to get a decent night of sleep!
Rebecca @ Strength and Sunshine says
July 5, 2018 at 2:08 pmSending you my good sleeping vibes, my friend!
cait says
July 5, 2018 at 11:08 amwhat 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 🙂
Rebecca @ Strength and Sunshine says
July 5, 2018 at 2:07 pmEach night you can try out something new 😉
Em says
July 5, 2018 at 10:42 amGood 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 😉
Rebecca @ Strength and Sunshine says
July 5, 2018 at 2:07 pmO my goodness! How do you find that comfortable :O
Danai @ Living, Learning, Eating says
July 5, 2018 at 10:18 amI 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!
Rebecca @ Strength and Sunshine says
July 5, 2018 at 2:06 pmThe colder the better for me! I can’t stand being hot or even warm!
Chelsea says
July 5, 2018 at 10:13 amI always make my lists before bed and make sure that I turn off technology!
Rebecca @ Strength and Sunshine says
July 5, 2018 at 2:05 pmBoth perfect habits to have!
Alexandra says
July 5, 2018 at 10:01 amGreat 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. 😉
Rebecca @ Strength and Sunshine says
July 5, 2018 at 2:05 pmO man, haha! The benefits of being young and single 😉