5 Ways to Get a Better Night’s Sleep

In honor of Sleep Awareness Week, I thought I’d take some time to talk about sleep. As adults, it’s something we should be getting at least 8 hours of. But with so many things on our to-do lists every day, it can be tough to make sure we’re getting the sleep we need.

Here are five ways to help you get a better night’s sleep.

5 Ways to Get a better night's sleep

Establish a Nighttime Routine

Establishing a nighttime routine is so important! This helps train your body that it’s time to wind down and get ready for resting. For me, it’s brushing my teeth, checking the lights are off/doors are locked, and giving myself a few minutes to do one last scroll through social media. I usually set an alarm for about 45 minutes before I want to get into bed as a “warning” to finish up what I’m doing and get ready to start my standard routine. It helps so much!

Lower Your Thermostat

My thermostat usually sits at the same comfortable temperature for me, all day and all night. But over the past month I’ve been dropping it about two degrees at night (its recommended to turn your thermostat somewhere between 65 and 75 degrees), and let me tell you, it’s been wonderful! There’s just something about snuggling up into all of the blankets that really sets the scene for sleep!

Get Rid of Distractions

Ditch your phone and TV when it’s time for bed. Those bright lights won’t help your rest! In fact, they suppress melatonin, which is what helps you sleep! I’m a big fan of relaxing music at bedtime, but sometimes find myself singing along instead of going to sleep. When that happens, off the radio goes, and I’m able to get to sleep much easier!

Invest In Your Bed

Most of the time when shopping for things, we tend to go for the bargain, and this goes for things like mattresses, sheets, and pillows too. But think about it. If you’re getting the recommended 8 hours of sleep, you’re spending as much time in bed as you likely are at your desk during the work day (approximately)! Investing in a comfortable and supportive mattress and bedding will be something you won’t regret. They’ll result in a great night’s sleep AND a lower chance of any back problems down the line.

Stick to a Sleep Schedule

This is the toughest one for me, but something I’m trying to work on. Being consistent with your sleep pattern really helps your body with getting better sleep. If you can aim to get to sleep at the same time every night and wake up at the same time every morning, you’ll . The toughest part for me, is staying consistent on the weekends when I want to stay up, and then sleep in forever. My body still wants me up earlier in the morning, so then I’ll end up sleeping even less on the weekends at times.

 

So tell me, what do YOU do to get a good night’s sleep?

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  • Jessica Rose Bignell

    Ah I love this – I feel tired literally all of the time and need to take your advice! Great post!

  • Hi Rachel- as a major insomniac (that started in my second pregnancy three years ago), I agree with not looking at technology. It’s been a huge impediment to me getting a good night’s sleep. I’ve also been spraying lavender scented spray on my pillow and it’s made a huge difference. Great to connect with you through Grow Your Blog.

    • Ooh I haven’t thought about scented spray. I’ll have to give that a try! Thanks for stopping by, Jennifer!

  • linda spiker

    Yes! Great tips and I would add- power down at least an hour before bed!

    • Thanks, Linda! Totally agree about powering down. It’s something I struggle with big time!

  • Brittany

    This is all really great advice! Recently, I have made myself a schedule of sorts and so I’ve been trying to really get to bed at a decent time. Something I do to get better sleep is write my day’s event in a notebook (I stay off the computer for at least 30 minutes). It helps me not really think of things in the evening!

    • Thank you! Making a schedule is super helpful! Love that you’re spending some time with a notebook instead of using the computer. I think I need to pick that up. While I love technology, staring at computer screens all day can be a bit rough on the eyes!

  • yes to all of the above! although i will admit, i will still snuggle under all the blankets no matter how warm or cold it is haha. my husband likes it super cold, i like it at like 90 degrees which is obviously not gonna happen. the distractions one is big for me, i try and not look at my phone at all in the bedroom, we don’t have a tv or anything in there. so i just try and keep it as books only, but then sometimes i get caught up, and it always means a worse night sleep that night. great tips girl!

    • Oh man, I can’t handle sleeping in the heat. It’s the worst! lol. So great that you keep the tech out of your bedroom. No wonder you’re able to get so much reading done!

  • Samantha

    Love these tips! We’ve even set an alarm on our phones so we know it’s time to finish whatever we’re doing, take out the dogs, and go to bed. That has really helped us stick to a schedule and get enough rest.

    • Thanks, Samantha! The alarm setting has been a huge game-changer for me when it comes to bedtime!

  • These are fabulous tips! I really need a better bed, but I am definitely good about keeping it cold in my room! I love sleeping in a cold room.

    • Thank you! I think my bed’s pretty good, but next time around I’ll definitely invest a little more in one! And yes! Sleeping in cold rooms is the best!

  • All great tips! I need at least 8 hours of solid sleep to fully function. I try to go to bed around the same time every night M-F and it really helps. Also lowering the thermostat is a must when I sleep. I can not stand to be hot while sleeping.

    • Thanks, Mistle! I can’t stand being hot when I sleep either – it’s the worst! I’m hoping to get 8+ hours more often. I’ve been slacking!

  • Exercise has been helping to get me better sleep but there are still nights I struggle to fall asleep. I’m going to try your tips.

  • Having a routine makes a huge difference for me. Even just brushing my teeth and changing into PJs makes a big difference. I need to get a new bed, though!

    • Totally agree! Although I’m all for getting into PJs way early, haha. Have you started looking at new mattresses? I’m starting to look for a good one to invest in probably next year.

  • Working 3rd shift, my sleep schedule is sooo off. It’s really hard to feel completely rested. I work 7p-7a, and once I get home, falling asleep isn’t the problem, but staying asleep is. I’m easily awakened by anything and everything. I’ve never experienced such a lethargic, slow motion feeling, like I have after switching to night shift. We invested in a new bed and black out curtains. It’s helped, but you don’t realize the impact a lack of sleep can have on everything else. Great tips!

    • Oof I can’t imagine how tough that is! My boyfriend worked a summer job on the 3rd shift and he was always thrown off too. I’m a pretty light sleeper too! Hopefully you’ll be able to get in a more normal routine soon!

  • I have struggled with sleeping well since I’ve been a kid. This is really great advice! I like to read for about half an hour or listen to an audiobook in the dark for about fifteen minutes. It gets my mind off the day and my to-do list.

    • What a great idea, Megan! I like the listen to a relaxing radio station to unwind, but sometimes have trouble getting to sleep because I’ll start singing along, haha.

  • These are great tips. I just bought a new bed (#awesome) but I need to get better at keeping a schedule.

    • Thanks, Alison! What bed did you get? I’m thinking of investing in a new one next year!

  • Great tips! I rarely get 8 hours of sleep, but when I do it’s usually because I’ve ditched my phone, forced myself to bed early and I always have to have it cold while I’m in bed!

    • Thanks, Meagan! Same! It’s a rare day when I actually get myself into bed early, yet every day I tell myself I will, haha.

  • This is right on time! I haven’t been sleeping well lately and it’s because I’ve been so distracted and haven’t been able to shut my brain off at bedtime. I definitely need a nighttime routine stat!

    Best Wishes,
    Allison | http://www.LiveLifeWellBlog.com

    • Oh no! I hope these tips will help get you back on track. Thanks for reading, Allison!

  • Ah! These are great. I live in an old building so I can’t control my own apartments temperature except for “on” versus “off” and they’re still on heat and it’s 80 degrees. I woke up last night at 2 a.m. sweating and so upset.

    • Oh no, that sounds terrible! Do you have a fan? If not, definitely invest in one! I had the same problem in college and the fan helped SO much!

  • Jenn @ HomebyJenn

    I do all of those and mostly get a good night sleep. I’m a huge fan of going to bed and waking up at the same time everyday. I did install an app on my computer that helps get your body ready for bed it’s called f.lux and it goes by your area. It really helps by removing some light when the sun goes down and it comes back after sun rise. Thanks for sharing this it was a really good list!

    • Ooh I’ll have to check that app out! Lighting is a big one for me, it has to be pitch black for me to get good rest.

  • These tips are so great, Rachel! I do all of the ones that are necessary where we’re at right now. I do need to stick to more of a better sleep routine. I go to bed 11-12 and wake up 9-10. I would love to wake up earlier. It’s also hard to shut my mind off!

    • Thanks, Summer! I hear you about having a hard time shutting your mind off. I wish I could sleep in until 9 or 10 though, that sounds amazing!

  • Lower temps are key for us! We sleep at a cool 65 and while it’s freezing in the morning when we get up haha, I love cuddling up under the blankets at night!

    • That sounds perfect! I can definitely see why’d you’d be freezing in the morning though, haha. I wouldn’t want to be the first one up in the morning!

  • Live by Surprise

    I like a good cool room when I’m sleeping too. Not too cold though.

    • Cool rooms are SO much better than sleeping in the heat!

  • Lowering the thermostat is HUGEEEEE for me! I cannot sleep when hot…bring on the chilly room for me!

    Coming Up Roses

    • I didn’t realize how much of a difference it made for me until recently. Now I wonder how I ever slept without the thermostat lowered!