Sleep is a major factor in our overall health. It is a necessity for a healthy body and mental state.
I’m sure you can recall a time when you were sleep-deprived. How did you feel?
You probably felt like crap, right?
You NEED sleep. And the only thing better than sleep itself is good sleep. High-quality sleep is a must-have, but it can sometimes be difficult to achieve.
Speaking from personal experience, sometimes my brain just doesn’t want to shut off. And that’s when I need to take action to ensure I get some much-needed rest.
In today’s post, I have included some of my favorite tips for getting better sleep. And don’t feel like you need to try all of these things. Pick out the ones that fit best into your lifestyle and give them a try when needed.
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Major League Mommy is an informational site and much of the information shared on this site is based on my personal experiences. The resources shared on this site are provided for informational purposes only and are not to be used as a replacement for a trained and professional medical/ mental health care professional.
Major League Mommy cannot be held responsible if you choose to use the information provided. Please always consult a trained mental health professional or physician before making any decision regarding treatment of yourself or others.
Stick to a Schedule
According to the CDC, the recommended amount of sleep for adults is at least 7 hours a night. And many of us are getting much less than that.
It helps to set a schedule so that your body can get into a routine. So go to bed at the same time each night, and wake up at the same time each day. I use an iPhone which currently has the option to set a Sleep Schedule in my Health app. My schedule is set for 10 pm – 5:55 am. The app then notifies me when it’s time to wind down and prepare for bed.
My body has gotten so used to this particular schedule, I now automatically get super tired around 9ish and I really could wake up without an alarm around the same time each day. The brain is truly amazing!
Now, of course, I don’t always get to stick to this schedule. Sometimes, I end up staying out a little later for one reason or another. Sometimes I have other obligations or things that come up and disrupt my schedule. But for the most part, I tend to not stray too far away from this routine very often.
Block out the Blue Light
I started using blue light-blocking glasses during the day to help prevent getting headaches. I spend the majority of my day on my computer and I was getting a lot of migraines.
However, even if you choose not to use blue light-blocking glasses throughout the day, you should definitely use them at night to reduce this light exposure. That blue light from our electronic devices is the absolute worst for our circadian rhythm. It literally makes your brain think it’s still daytime. That’s the last thing we need when we’re trying to wind down for the evening.
So either grab a pair of blue light blocking glasses or take advantage of any features on your devices that block blue light. Lastly, turn off any TVs and turn down the lights at least 2 hours before bed.
Pay Attention to the Foods and Drinks You Consume
Try not to overstuff yourself at dinner and avoid caffeine or other stimulants later in the day. Simple as that. Caffeine, carb-heavy meals, etc. are seriously disruptive to sleep quality.
Avoid Long Naps
Yes, we all love a good nap. But if you get too much sleep during the day, it will make it difficult to get quality sleep at bedtime. But if you must take a nap during the day, limit it to 30 minutes.
Melatonin is growing in popularity as more and more people realize its positive impact on sleep quality. But there are also a few other supplements and herbs that I highly recommend checking out for sleep.
- Valerian Root
Create a Cozy Space
Make sure your bedroom is comfy and conducive to a good night’s rest.
If possible, replace old mattresses that are causing you pain or discomfort at night. Use quality bedding. Grab a few fluffy pillows. Make sure your bedroom is dark.
Ideally, your room should be cool, dark, and quiet. But if playing meditation music or soothing sounds like a white noise machine helps you to get to sleep quicker, it’s totally okay to keep those sounds present.
Create a Bedtime Routine
The brain loves routine and patterns. If you follow a certain routine at bedtime, your brain will learn to associate those activities with bedtime. Here are a few things I include in my bedtime routine.
- Shower with my lavender body wash
- Brush my teeth
- Turn on the cool mist humidifier/aromatherapy diffuser in my bedroom
- Put my phone on do not disturb
- Drink some tea (typically chamomile or tea with valerian root in it)
- Read a book with my Husband
- Do my magic rock practice
Cool it Down
As I mentioned earlier, your room should be cool, dark, and quiet. It is recommended to have your bedroom temperature set between 66-70 degrees Fahrenheit. However, you should tailor the temperature to your own body and unique needs.
Diffusing essential oils such as lavender, clary sage, and valerian can help you relax and improve your quality of sleep. Aromatherapy diffusers can be relatively inexpensive, and you can find a wide variety of essential oils on Amazon.
I am currently using this humidifier/ aromatherapy diffuser combo in my own bedroom, and I absolutely love it.
What are some things you do to ensure you get good sleep at night? Feel free to share in the comments!