There has been numerous amounts of research done that shows how important sleep is for us. Right now, in the middle of everything that is going on, it is becoming harder and harder for people to get a good night’s sleep – 7 – 9 hours a night. Unfortunately, now is the time when we need it the most and there can be serious adverse affects on our bodies from not getting enough sleep. The benefits of getting enough quality sleep include helping your immune system, improved concentration and memory, maintaining a healthy body weight, and keeping us emotionally in check.

I’ve listed out eight tips below that help me fall asleep and stay asleep. Some of these you’ve probably heard of before, and some have just kind of been through trial and error (one even came from Sullivan 🙂 )

Top 8 Tips for Better Sleep

Nightgown: click here

1. Take A Warm Bath

I told you, my list is slightly different than what you might have read elsewhere. When I take a long, warm bath (usually with these bubbles or with this epsom salt) right before bed, I always tend to sleep better. I allow myself to relax and just be for ~10 minutes and it starts the process for going to sleep. Sometimes I am even slightly groggy when getting out of the tub.

Click here to read one of my very first posts about self care and at home spa days 🙂

2. Do NOT Look at Your Phone

I don’t take my phone in the bath with me, and have a cut off time where I do not look at it before bed. There is nothing worse than seeing a troubling facebook post or news story right before bed that somehow enables your brain to kick into high gear and run 100 miles per hour – all while delaying your ability to fall asleep. Find a time (usually about an hour) before bed to discontinue use of your phone. Try reading before bed instead of scrolling through social media or watching TV.

3. Turn Down the AC

I just recently started turning down the AC by one degree than what it used to be and turned my fan one speed higher. Research shows the best temperature for quality sleep is between 60 and 67 degrees, and I would probably freeze to death if I put it that cold at night. Try baby steps – one degree cooler at a time until you find what works best for you.

4. The 10 Minute Clean UP

Is your kitchen a mess? Clothes need to be folded? “I’ll do it in the morning,” you say, but your mind says, “No, I want you to lay here and think about alllllll the things you need to do.” Try the 10 minute clean up. Before you go take your nice relaxing bath, take 10 minutes to quickly pick up things around your house. Fold the blankets, put the dishes in the dishwasher, line the shoes up by the back door, move the kids’ toys back to the playroom (they always find a way out……) I think sometimes we get overwhelmed at all the little tasks that need to be done and end up not doing them, when in reality, it may take only a few minutes to pick up everything. Side note: this is not the time to deep clean, sanitize, reorganize the playroom. This is just for putting things back in their place so you will feel calm and collected before bed. Also use this time to quickly jot down anything that is on your mind that needs to be followed up on tomorrow (phone calls, emails, to do’s, etc.)

5. No Alcohol

If you are having sleep problems, drinking before bed is the last thing you should be doing. Because alcohol is a depressant, you may fall asleep faster, but you won’t get quality sleep. Drinking alcohol disrupts your REM cycle (the deepest, most restorative type of sleep.) Also, it can lead to more frequent trips to the restroom throughout the night – and no one wants that.

6. Liquids

Following up on the previous point, drinking too much of any liquid before bed will lead to frequent trips to the restroom, disrupting your sleep. I try to stop drinking liquids an hour to two before bed. I’ll take little sips of water, but try not to over do it. I’ll sometimes drink a chamomile tea before bed, but have to make sure not to drink anything else or I’l else I’m running to go potty all night long.

7. Wash Your Sheets

There is something about having clean sheets and a freshly made bed that is so comforting. I always sleep 100 times better when I have clean sheets. Try adding a drop of this to your laundry detergent for an even better sleep experience. Also, something else I’ll sometimes do, is lay my pajamas out on my bed. My mom did that for me one time when I had a work dinner and she watched the twins, and when I got home and saw my pj’s laying on the bed, I seriously felt like Kate Middleton 🙂

8. Eye Mask & Blanket

I sleep in my eye mask almost every single night. It’s as if me putting on the eye mask is a signal to myself that is time to go to sleep and somehow it helps my mind slow down. When I don’t wear it, it’s as if I feel exposed and open (which is not a good feeling when you are trying to fall asleep.) This next tip I picked up from Sullivan. I’m not even kidding – he likes to sleep with his blanket under his face, so one night, as I was laying in bed having trouble sleeping, I thought, well, it works for Sullivan, maybe it will work for me. I’m not even kidding, it worked. I pull my blanket up from the foot of my bed every night and lay with it between my face and my pillow, and there is just something about it that is comforting and calming.

BONUS TIP

Try relaxing your face. I know that sounds weird, but we carry so much stress in our faces, and without even realizing it, I will catch myself with my face all scrunched up, which is causing even more tension and stress on my body. Think about relaxing your face, and then working your way all the way down to your toes. Face, neck, shoulders, arms, hands, chest, stomach, legs, and feet. Make a conscious effort to think about each part of your body you want to relax.

Here’s to wishing you the best night’s sleep yet. Cheers – MP