We explore seven tips to get a better night’s sleep, from meditation to unplugging to finding the perfect bed. This post is sponsored by Lull, but all opinions (as always) are my own.
I used to be able to sleep through the night without the slightest problem. I would sleep like a rock, so much so that I was teased for it. Bombs could be going off, and I would most definitely sleep through it.
Lately though, things have changed. I find myself wide awake at night for hours, and I’ve become closer friends with insomnia now. I don’t even really like her, to tell you the truth. But nonetheless, she keeps showing up uninvited.
I would really love to go back to the earlier days. The days (well, nights) when my husband would start to have a legitimate cause for concern at how hard I was asleep and check if I was breathing. Those days before that crude Insomnia got my number.
I’ve spent the past few months researching and researching tips to get a better night’s sleep. I’m so tired (figuratively and literally) of lying in bed wide awake. And counting sheep ain’t helpin’.
I wanted to share these 7 tips that worked for me on the blog today. I hope that they work for you as well if you’re also experiencing some restless nights.
7 Tips to Get a Better Night’s Sleep
Stay Active
Keeping active during the day can make a huge difference at night. We all know the numerous benefits that exercise has on our health. Besides keeping our heart healthy, preventing disease, increasing energy, and boosting our mood, exercise can also help us sleep better. Exercise has been shown to improve a range of sleep disorders, from insomnia to sleep apnea. According to a National Sleep Foundation poll, those who exercise not only have less trouble falling asleep, they also have better quality sleep. Exercise has been found to strengthen circadian rhythms, which is often referred to as our “body clock.”
Invest in a Good Bed
A good bed is so important and it’s critical to choose a mattress that is right for you. I’ve recently switched to a Lull mattress, which I am loving. I’ve researched a lot about Lull’s memory foam bed with advanced technology and came to the conclusion that it would be a great fit for me. I love that their beds ship free directly to your door, which is incredibly convenient, and how affordable the mattresses are. Each mattress comes with a free 100 night trial so that you can test out your new bed risk-free. This is important, because I know a lot of people love being able to test out a mattress before purchasing. They have a 10 year warranty and are composed of three layers of premium memory foam, which feels like you’re sleeping on the softest cotton candy cloud. The comfort top is not only so comfortable, it relieves pressure and delivers proper lumbar and neck support. A breathable design allows for ideal temperature control, while therapeutic support ensures proper spine alignment. It offers the perfect balance of firmness, comfort, and support. If you’re interested in Lull, please visit their website and watch my Unboxing Video below!
Unplug (Literally)
I always look at my phone before bed, and what I think will be 10 minutes turns into over an hour. I’m checking e-mails, responding, updating something on my site, or (more often than any of these) mindlessly scrolling through the #Corgi and #Puppies hashtags on Instagram. And that’s just the worst. I also fall into this horrible cycle where if I can’t sleep, I immediately reach for my phone or laptop. But bright lights (especially the blue light from a computer or phone screen) really screw up our circadian rhythms (that “body clock” we were talking about before). It’s said that these lights can even stop your body from producing melatonin. This Huffington Post article outlines a study conducted on using an iPad before sleep. The participants who read their iPad before bed took longer to fall asleep and had shorter REM sleep when they finally did. If you absolutely must use your electronics before bed, there’s a few apps or filters that can be purchased that blocks out blue light from screens.
Create a Soothing Space
A soothing and relaxing space is very important to your comfort and sleep. Meditate before bed (see below) or try aromatherapy. My absolute favorite thing to do (and I swear it works) is to use a lavender sleep spray to help me fall asleep. I make one myself with a combination of distilled water, witch hazel, and pure lavender essential oil. (The 100% pure stuff, no fragrances! Only the actual oil will give you lavender’s calming benefits.) Keep your bedroom dark, quiet, and temperate. The ideal sleeping temperature is around 67 degrees. And in general, design your bedroom in a way that is soothing, peaceful, and attractive to you. For me, I like keeping my bedroom soft colors (it’s currently a pretty apricot) and having fresh flowers and soft lighting. I also really like to keep things that provide me with peace and love close-by on my nightstand. Finally, I believe that trying to keep your bedroom as clutter-free as possible aids in overall relaxation.
Caffeine Cut-Off Time
This is a big one, and I was such a culprit of this for so many years. My favorite thing would be to come home from work and have an espresso or cup of coffee before dinner. It was my way of transitioning from work to home and recharging, if you will. But caffeine stays in your system for a whooping eight hours and experts recommend to stay away from caffeine of any kind after 2PM. Several studies have found that caffeine has negative affects on our body clock, reduces sleep significantly if consumed up to 6 hours before bed, and disrupts our deep sleep. Now, I drink decaf coffee, tea, or a smoothie as an afternoon pick-me-up.
Stick to It
This one is hard, I know. But science says that we should go to bed and wake up at the same time every single day. To me, that seems A. impossible and B. no fun. But going to bed extremely late on weekends and sleeping in even later has a heavy toll on our natural body clock. Sticking to as close of a ‘schedule’ as possible when it comes to sleep is highly beneficial and not only helps us fall asleep easier, but reduces that groggy and lethargic feeling we’ve come to know so well on Monday mornings.
Manage and Meditate
Managing stress is a critical tool for better sleep. When you take the day’s stress to bed with you, you risk insomnia, lying awake in your restless thoughts, and a disturbed sleep cycle. Try breathing exercises before bed to naturally calm your body and prepare it for sleep. Reflect and try meditating or doing a slow and mindful bedtime yoga session. Really shutting down and unwinding before bed is so important. Let all of the stress of today or the worry of tomorrow fade and give yourself the permission to engage in a relaxing bedtime ritual nightly. Follow these tips to get a better night’s sleep and restful ZzZzZz’s are in your near future.
I sincerely hope you’ve enjoyed these tips to get a better night’s sleep! Thank you to Lull for sponsoring this post, and be sure to check out their amazing mattresses if you’re looking for a new one! Sweet dreams!
Watch our video below to see how easy it is to set up your new Lull mattress:
Shop my picks: Tips to Get a Better Night’s Sleep!
Knock Knock I Can’t Sleep Inner-Truth Journal // Premium Essential Oil Sleep Aromatherapy Mist // Real Happiness: The Power of Meditation: A 28-Day Program // Stash Tea Chamomile Herbal Tea
This post includes affiliate links but are always products I highly recommend.
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Excellent website!! Your brain function and mood will deteriorate the next day if you don’t get enough sleep one night. So, to assist us sleep better, take some natural gummies like melatonin.
unplugging and cutting off caffeine is where i have my issues. these are some great tips. it is so hard for me to unplug. i am constantly checking email and phone.
I’m right there with you Dawn but this has been one of the most helpful changes for me. 🙂
These are all fantastic tips. My biggest problem is getting unplugged and staying unplugged. I like playing games like Candy Crush before I go to bed, but that makes it harder for me to go to sleep.
What a good tips, I really need this I always have a hard time on sleeping. Glad that you share this
So glad you enjoyed the article, Misty!
The Lull bed looks so comfy! The only way I can get a good night’s rest is when my dog doesn’t sleep with me (she moves around too much) but at the same time, I can’t sleep if she’s not WITH me! Ahhhhhh!
LOL I know the feeling, Erin! I can’t sleep without my dog, either. She’s gotten MUCH better as she’s gotten older though about not moving around that much! 🙂
These are great tips and I seriously want to snuggle your corgi! Oh my goodness! My insomnia is so bad, so I need all the tips I can get!
Thank you, Echo! My Corgi will happily accept all of your snuggles! I hope that you can find some relief for your insomnia soon, it’s just the worst.
Yes, so agree with you on your pointers! A soothing cozy space always helps me fall asleep, and if all else fails then reading.
xx, Kusum | http://www.sveeteskapes.com
Thank you, Kusum! Reading always helps me too.
Great tips, these! No matter how hard I try I always seem to wake around 4 am like clockwork. I get loads done before the kids get up though, lol!
lol that’s definitely one benefit of waking up so early!
These are fantastic tips. I’m terrible about the unplugging from technology before bed and have to make myself turn things off at least an hour before I lay down. I’ve tried to get into the habit of reading instead of using my phone.
Me too, Anne. It’s such a better habit. I am the worst about using my phone or laptop before bed too but have been getting better!
There’s nothing more better than getting a good night’s sleep. It’s awesome to find the perfect mattress because it’s definitely going to do so much for your sleep. These are very good tips!
Thank you, Elizabeth!
This looks so comfy. We need a new mattress. I do try to unplug, but sometimes it doesn’t go so well.
hi, Amber! If you’re shopping for a new mattress, definitely do some research on Lull. It’s been heaven for me!
I do agree that having the most comfortable bed was one of the best things to invest to have a good night sleep.
Great tips, I could really withstand to invest in a new bed, but that will come in time haha. I really need to follow these tips though!
so glad you liked them, Crystal!
Thank you for sharing those amazing tips! I really need to follow them, I’m not sleepping well and that sucks!
I really hope they help a little, Melanie!
Great tips… I’ve cut out all caffeine already but still can’t sleep through the night. Next step is to replace the bed, I think it’s about overdue.
I hope replacing your bed does the trick for you, Richard. Caffeine was such a culprit of my restless nights, good for you for cutting it out!
I agree with all of these tips, especially unplugging. I slept so much better before my husband moved a TV into our room! I think a bedroom should be an electronics-free zone. He disagrees. I, of course, am right.
LOL, the woman is pretty much always right, who are we kidding? 😉
I don’t have trouble falling asleep, but my kids do. I think it’s mainly due to looking at their IPads before bed. I’ll have to share this info with my daughter!
That could definitely be the reason, Jennifer!
Great tips! I like to also take magnesium and stretch before bed.
Oh those are also some great tips, Tara! Thank you for sharing!