I love sleep. I know that sounds silly, but I really do. When I don’t have a good night sleep, my whole day gets thrown for a loop. (I’m also a napper. I love my naps.)
Ever have those nights where you toss and turn and can’t get back to sleep – or to sleep to begin with? Have you ever woken up and feel like you could sleep another 12 hours? I have, and knowing that it isn’t healthy to not get enough hours of sleep, I took to the interwebs to see what the culprit(s) is/are.
FACTORS TO CONSIDER FOR A GOOD NIGHT SLEEP
Get up and go to bed at the same time every day (yes, even weekends). I know…the weekends are meant to sleep in, right? Well certainly not if you have kids but most certainly not if you want to continually have good nights of sleep!
Could it be your mattress? How old is your mattress? Mattresses last for approximately 10 years. They age just like we do – they get saggy. Everyone has their own prerequisites when it comes to choosing a mattress, and there are so many varieties out there. Once it hits that 10 year mark and you’re not sleeping well, you may want to invest in a new one.
Also, when was the last time you rotated/flipped your mattress? This cute guide can serve as your schedule if you don’t already have one.
Could it be your pillow? Your pillow should be perfect fluffiness to naturally support your neck. Like mattresses, there are so many out there to choose from. I like to go to Bed, Bath & Beyond and check out the different types available – for back sleepers, side sleepers, belly sleepers.
Back pain keeping you up? Sleep on your side with a pillow between your knees. The pillow helps to reduce the strain off your back.
LIFESTYLE CHANGES THAT MAY HELP
Workout earlier in the day. Try to end your workout 3-4 hours before you plan on going to bed. I never understood why, when I would workout at night, I couldn’t get to sleep until super late. It makes sense now – I was pumped with adrenalin and super energized.
No blue lights. No, I’m not speaking of Kmart’s blue light specials, but of your alarm clock, TV, and electronics. Try to limit or remove them an hour before you go to bed. Turn your alarm clock to the wall. I like to read before bed because it helps me to relax! Taking a warm bath or meditation (try headspace.com) can help you to ease into a nice slumber too.
Try not to drink too much before bed. Cutting down on liquids before you hit the hay limits having to get up in the middle of the night to go to the bathroom. Once I get up to go to the bathroom, I’m definitely tossing and turning for a while. I know this is a no-brainer but I have to add this – limit caffeine!
Limit alcohol. Did you know that even though it may make you tired or sleepy at first, that glass of wine can be a reason you get up in the middle of the night. Bummer.
Do a brain dump before you go to bed. Grab a pen and paper (I feel works better to release than typing) and jot down everything on your mind, that you have to do. This isn’t to overwhelm you, but to remind yourself that you’ve got it together and are organized.
If you’re constantly up in the middle of the night you may want to talk to your doctor. I hope these tips help you to sleep like a baby soon!
Jessica Taylor says
I could probably get a good nights sleep if my daughter would sleep in her own bed lol. Wishful thinking.
Dana says
LOL, Jessica! I hear you! I’ve heard that (and actually experienced it when my boys were little) a lot! Good luck and I promise she will eventually sleep through the night in HER bed and you may miss the cuddles 😉
Amber says
These are some great tips. My husband needs to read these. He’s a terrible sleeper.
Dana says
I hope some of these tips could help your husband sleep better, Amber. A bad night’s sleep sets the pace for the entire rest of the next day 🙁
Alison Rost says
It’s really important for me to get enough sleep at night. The mattress definitely contributes a lot to how you sleep, it also affects your back and your neck so it’s good to find a mattress that feels comfortable. Love all your tips!
Sarah Bailey says
These are some great tips I have to admit I never normally get a good nights sleep which is a shame. I have to totally agree with the mattress thing though having a good one really makes a difference.
Courtney Buechle says
Your tips and thoughts are great, I have been having so much trouble sleeping through the night. It seems like the only time I sleep good is if I work out in the morning. Looks like I might have to take your advice and find a better pillow!
Dana says
Thank you, Courtney! Check out a new pillow and tell me how it goes!
Vian says
These tips are great. Though I want to have a long and good night sleep, my work requires me to only have 5 to 6 hours daily. I’m a night owl and it’s hard to sleep in a day light.
Dana says
Vian, you should try black out shades if you want to take a nap/sleep when there’s daylight!
Patricia-Ann Que says
oh my! it scared me a bit as im doing many of the above right at the very moment! i normally engage online before going to bed over some drinks and no wonder i do not sleep enough! i will surely try tomoro to drink less and see how it goes, cross fingers!
Roselle Toledo says
It’s a brain dump I must do!!! I noticed that whenever I hit the bed, that’s when I can’t seem to shut off my mind. Too many ideas keep popping and I ended up having a hard time sleeping.
Dana says
It was the same thing with me, Roselle! Brain dumps are GREAT – they get all of the ideas out of your head and let you get a more peaceful night’s sleep!
Annreeba says
Wow..These are some amazing tips for a good life. I also prefer drinking warm milk before bed will be good
Dee Jackson says
Thank you for the tips. I tend to have a hard time sleeping when I’m super tired
Dana says
Dee, that happens to me too! It so weird because you’re definitely tired, but you just can’t get to sleep.
Cathleen @ A Taste of Madness says
Some good tips. I always have a hard time sleeping. I am sure it is because I use electronics close to when I go to sleep. But I can’t help it 😛
Dana says
Thank you, Cathleen! I too can’t help using electronics before I go to bed.
Kiwi says
It definitely can be your mattress and pillows. Also I always tell people to go to sleep in the complete dark and shut your thoughts off.
Dana says
Great tips, Kiwi! It is really hard to shut the thoughts off though – but I agree 100%.
Johnny says
Great tips. I heard about this product on the Tim Ferris podcast, that is like a bed sheet where you can control the temperature. Apparently, it’s amazing.
Dana says
Thanks, Johnny! I would love to learn more about this bed sheet…I think I need to Google it!
LavandaMichelle says
I need more pillows! Thanks for the reminder, mine have gotten a bit flat and not supportive. This was a great post, it made me think.
Lauren says
I like the brain dump idea! Also, I’ve been a stomach sleeper my whole life and could sleep without a pillow..I know that isn’t good, so I’ll sleep with a pillow but I never knew how bad it could be if you’ve got the wrong pillow omg
Dana says
I think sleeping on your belly without a pillow is ok. The main thing I was taught to keep in mind is that your neck should be aligned with your spine.
David Elliott says
I had the same problem when it came to working out and sleep. i didn’t get quantity or quality because I was too pumped up to sleep right after the gym. Giving yourself that space helps so much.
Agentszerozerosetter says
These are great tips! A good sleep is so important, enhances our lives and our humor!
Dana says
Thank you!
Khushboo says
These are some cool and helpful tips for getting good night sleep.. Will surely try few of them thanks for sharing
Kitty says
Thank you soo much for the tips… we really need some sleep as we have a 4 Months and we are traveling so these would really help
Laura Dove says
Great tips! I have had insomnia for my whole adult life and so I have tried so many different techniques to get to sleep at night! These are all really great tips!
Dana says
Thank you, Laura! Please tell me if there are any tips you have that can help – I’d love to hear!
Emma says
Nice list! I used to think that the blue light thing wasn’t that much of an issue until we finally decided to remove all electronic devices from the bedroom. And, no devices an hour before bed. To our surprise, it lets you relax much better and fall asleep faster.
Dana says
Emma, I am super proud that you removed all electronics from the bedroom – it takes a lot of willpower!
Andre says
Thank you Dana for sharing these above helpful sleeping advice and tips. All the tips you shared in this article are great.I am adding some more ideas for a better sleep at night. These are wash your face very well, take a bath if possible, use perfume, turn off all electronic device including router, smartphone, laptop, TV etc, use a clean and fresh mattress/bed cover, keep your room temperature comfortable. These sleeping tips will obviously help you to get a good night sleep. Thank you very much to share this well-written article.
david says
I was having difficulty falling asleep from last few months. I wish this article helps me now in getting my sleep back
Dana says
David, I hope it helps you as well!
Melanie Green says
My biggest issue has been my mattress. It’s only 4 years old but lying on it is a nightmare. From backaches, numbness in my pressure points to fatigue come morning, it’s certainly time for a new mattress. Thank you so much for the tips. I though the mattress would last at least 8 years or so but I was wrong!
Dana says
My pleasure, Melanie! I hope you got a great mattress!