10 Ways to Sleep Better, Starting Tonight

We’ve all had those nights spent tossing and turning, anxiously counting down the few remaining hours until the alarm goes off and it will be time to drag ourselves out of bed and start the day. For some, this doesn’t happen very often, but for millions of people this has become the norm. If you dream of getting a good night’s sleep, read on! The following tips can help you get intentional about creating good sleep habits.

1. Be consistent.

As much as possible, try to go to bed and get up at pretty close to the same time every day, even on weekends. This helps your body establish a regular rhythm and can help sleep come more naturally at bedtime.

2. Establish a bedtime routine.

Developing a regular bedtime routine helps to signal to the mind and body that it’s time for sleep. At about the same time each night, begin spending the hour or so before bedtime winding down. This can be as simple as washing your face, taking a hot bath or shower, enjoying a soothing cup of herbal tea, doing some relaxing stretches or calming breathing exercises, or listening to relaxing music.

3. Avoid alcohol.

Having a glass of wine before bed may seem relaxing and helpful for falling asleep, but alcohol actually interrupts the quality of sleep, so it’s best to avoid it within a few hours before bedtime.

4. Avoid caffeine and nicotine.

This seems like common sense, but caffeine is sometimes found in unexpected places like chocolate and even some medications. Although smoking a cigarette seems to have a relaxing effect, nicotine is a stimulant and can make falling asleep difficult. Best to avoid both for at least four to six hours before bedtime.

5. Avoid screen time.

Numerous studies have shown that the blue light emitted from electronic devices can affect the brain’s ability to produce the sleep-inducing hormone melatonin and disrupt the circadian rhythm. There are several apps available that filter the blue light, which could help. But most of the activities we’re using our devices for aren’t exactly relaxing, so it’s probably best to avoid the extra stimulation before bedtime altogether.

6. Exercise.

Regular exercise can help with sleep, as long as it isn’t too intense within a few hours of bedtime. Even a quick 20-minute walk each day can help improve sleep quality.

7. Keep a notebook and pen at your bedside. 

If you find yourself ruminating about the day’s events or a seemingly never-ending to-do list, try writing about your worries. Even though you may not be able to resolve anything in that moment, the act of writing can actually release the worries’ grip by getting your thoughts out of your head and onto paper. Remind yourself that you’ve done all you can for the day and you will get back to it again tomorrow.

8. Get comfy.

Your bedroom should be a place where you enjoy spending time—quiet, cool, comfortable, and free of clutter. If your bedroom has become a dumping ground that makes you cringe when you walk in, chances are you will have a hard time settling into a restful sleep when your head hits the pillow. Consider the bedroom your private retreat from the outside world, a place for sleeping and sex. Find another room or area of your living space for working, watching TV, eating, paying bills, exercising, etc. The idea is to allow your mind and body to associate the bedroom with a pleasant place for sleep.

9. Don’t watch the clock.

Constantly checking the time during the night can rouse you and and reinforce negative thoughts about not getting enough sleep and feeling terrible the next day. Consider placing your phone in a place where it’s inconvenient to reach for it, making it less tempting to check the time frequently or hop onto social media.

10. Try, try again.

If you just can’t fall asleep after about 20 minutes, get up and do something calming until you feel sleepy again, avoiding bright light or noise from TV or electronic devices. Getting up instead of spending too much time lying there awake will help reinforce the association that bed is for sleeping. While you’re up, maybe try a remedy from childhood and head to the kitchen for a glass of warm milk.

Cheers to a good night’s sleep!