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Do you find yourself struggling to fall asleep at night or waking up feeling tired and groggy every morning? You’re not alone.
Many people struggle with getting enough restful sleep each night, which can have a negative impact on their overall health and wellbeing.
However, with the right nighttime routine, you can create a peaceful and relaxing environment that promotes deep, restorative sleep.
Here are 10 things you can start doing today to start getting better sleep!
1. Cut Down on Caffeine
Caffeine is a stimulant that can stay in your system for up to six hours.
Avoid drinking coffee, tea, or soda in the afternoon or evening, as it can make it difficult for you to fall asleep.
2. Develop a Relaxing Sleep Environment
It’s essential to have a mattress and pillows that cater to your sleeping position and support your body.
Invest in high-quality sheets that suit your comfort levels and keep you cool or warm enough.
Find comfortable, breathable sleepwear that feels soothing against your skin, and promotes relaxation.
Choose curtains or blinds that can block out any outside noise and light that may disrupt your sleep.
3. Set a Regular Bedtime
It’s important to establish a consistent sleep schedule to regulate your body’s internal clock.
Choose a bedtime that allows for 7-8 hours of sleep per night and try to stick to it every day, even on weekends.
Your body will learn to associate this time with sleep and make it easier for you to fall asleep and wake up naturally.
4. Prepare Your Space
Before you start, set the stage for a peaceful night’s rest.
Clean your room, organize your things, and make sure there is no clutter.
Choose soft lighting and calming music.
Try aromatherapy- scent can have a powerful effect on the body and mind!
Be sure to use high quality essential oils to create a relaxing atmosphere and promote better sleep – I always recommend Young Living Essential Oils. Click here to learn more about Young Living and the products I recommend for bedtime support.
5. Create a Pre-Sleep Wind-Down
Take a relaxing bath, do some stretching, and practice meditation to unwind your mind and body before bed.
Avoid alcohol, which interferes with sleep.
Try a cup of chamomile tea to help you relax and fall asleep faster.
6. Unplug for Better Sleep
Electronics like phones, tablets, and laptops can disturb your sleep patterns.
Besides, they can emit blue light that interferes with your melatonin levels and messes with your natural sleep rhythm.
Limit the amount of time spent looking at screens before bedtime or switch to reading a book or practicing mindfulness instead.
7. Avoid Late-Night Eating
Avoid eating heavy meals at least two to three hours before bedtime.
Large meals close to bedtime may cause discomfort that can disrupt your sleep.
Consider eating a small snack of protein and carbohydrates to help you feel comfortable and prevent hunger pangs.
8. Cool Your Room
Ensure your bedroom temperature is around 65 degrees Fahrenheit.
A cooler temperature can help you fall asleep faster and prevent you from waking up during the night.
Experiment with the temperature until you find a level that suits you and keeps you comfortable.
9. Start A Sleep Journal
Monitor your sleep patterns, nighttime disturbances, bedtime routines, and habits to identify what works best for you.
The journal will help you track your progress, inspire you to achieve better, and make necessary adjustments as you go.
10. Be consistent with your routine
Remember to stick to your bedtime routine every night, even on weekends.
Consistency is key when it comes to training your body and mind to relax and drift off into sound sleep.
A healthy sleep routine is essential for your physical, mental, and emotional well-being.
You can begin by changing your bedtime habits gradually.
Develop consistent habits that work for you, and enjoy a restful, blissful, and rejuvenating night’s sleep.
So, go ahead, give it a try, and sweet dreams!