Sleep – Tips to Help You Get to Sleep

Sleep. Sometimes it’s easy. Sometimes it’s hard. We all struggle at times with getting enough sleep. It does affect our brains whether we get good sleep or when we are sleep-deprived. When we’re sleep-deprived, we might not even be making the right decisions about what we eat and neglect habits that might help our brains (and the rest of our bodies). Here are some tips to help you get to sleep.

Did you know sleep is one of the best ways to detox your brain? It is! Read the article on how to Detox Your Brain Naturally to read more about it….

I found an interesting article in O, The Oprah Magazine, July 2019 by Jessica Migala on smart moves during the day to help you sleep at night. It’s really different from a lot of other advice out there. Plus I found some other little gems to help with sleep which I’ll pepper throughout. Please read on for.. Tips to Help You Get to Sleep and rest better.Help to get to sleep

Before Noon… Light!

It is suggested to seek out bright light for 30 minutes, either all at once or in intervals, before noon. This helps to keep you on your natural circadian rhythm, your body clock. Apparently, it reduces the production of melatonin, the sleep hormone so you can stay alert during the day when you’re supposed to. Not only that… Guess what? Bright natural light helps cognitive performance and improves your mood.

On that topic, Migala says that sunglasses in the morning might fool your brain into thinking it’s still in bedtime mode. It is suggested only to wear them during your morning commute when it’s really bright out, go without if you can in the morning and do wear them later in the day to help trigger that melatonin shift.

There are some lights that mimic sunlight out there. For example:

Sleep - Tips to Help You Get to Sleep 1

Breathing – Quality and Quantity

Not breathing well or having sleep apnea obviously affects how we sleep and how easy it is to go to sleep. Bad air quality can inflame our airways and sinus passages, making it hard to breathe while sleeping. It is suggested to try a HEPA air filter indoors and not exercise near busy streets or known polluted areas outdoors.

 

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Be Your Best Self at Work

Unless you’re the boss, you probably didn’t choose your coworkers. If you said something you regret, lost your cool with a coworker or told a white lie, that can gnaw at you when trying to fall asleep at night. Or maybe it’s just dealing with difficult people. Jessica noted a study by the Journal of Applied Psychology that dwelling and stewing over things that happened at work is similar to going to bed angry.

Try to make amends with coworkers and at least wish them a good night before leaving for the day so you feel better about your workday. We can’t control what others do, we can only control our response to them. Feel good about you…

Melatonin Natural Sleep Hormone

As we already talked about, Melatonin is produced by the body when it thinks it’s time to go to sleep. Well, as you might know, this can happen at the wrong time of day if you’re circadian rhythm is out of whack. Here is a way to add Melatonin at the time you choose to go to bed and.. Sleep!

Bacopa Monnieri Herbal

Bacopa Monnieri is a great helper to get to sleep too. It definitely relaxes you and takes away stress and anxiety. I’ve been taking this in the evenings after dinner and I have been sleep really well. 🙂

Related Article: Bacopa Monnieri Benefits

Stop the Caffeine Early

It’s common sense but it’s surprising to know that caffeine can still be keeping you awake up to six hours after you consume it. If you do consume coffee or caffeinated beverages, cut it off about six hours before you’d like to go to bed. If you need some energy, try some burst exercise, walk up a flight of stairs or go for a quick walk. Ten minutes of this is equal to about a cup of coffee.

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Dining Routine

Keeping your body on a schedule really helps your sleep cycle. It is recommended to make a daily routine of eating meals at regular times and avoid snacking too close to bedtime to hopefully prevent any reflux or indigestion before bed. Makes sense.

Avoid drinking too many liquids in the evening so you aren’t running for the toilet during the night.

Visualization

Do you have a special place that makes you feel at peace? Maybe it’s fishing in a mountain stream, a waterfall, a meadow full of flowers, the beach… whatever it is, visualize it when you go to bed if you’re having stressful thoughts invading at bedtime. Focus only on that. Don’t let those other thoughts in. Besides, there isn’t anything you can do about those things anyway at that moment. You’ll be better equipped to deal with them after you get some good rest. 🙂

Rituals

  • Read a book that takes you away.
  • Dim the lights in the hours before bed
  • Take a bath
  • Simple preparations for tomorrow
  • Work on your favorite hobby
  • Yoga or meditation

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Environment

Keep your room dark, cool, and quiet. Most people sleep better with a slightly cool room. If you have outside noise, try earplugs. I personally, swear by this. Don’t use your bed to work, watch TV or use your computer. It confuses your brain into thinking this is where you work. Also, you can turn your electronic screens to night mode after a certain time. It’s in Display Settings. That way you are getting warm light (which helps your circadian rhythm) instead of daytime blue light so you can go to sleep easier.

Make sure your bed is comfortable. If you wake up with a sore back or neck, try a different firmness of mattress or foam toppers or pillows that provide more or less support.

Optimal sleeping environment

Getting Back to Sleep…

If you do wake up during the night, don’t stress about it. Just focus on breathing and your body. Focus on relaxing, not sleeping (takes the pressure off). Try the visualization again. Postpone worrying and brainstorming.

If you wake up with a fantastic idea, write it down and forget about it until tomorrow.

There You Have It… Tips to Help you Get to Sleep

I hope you found this helpful. It’s not just what we do at night but also during the day that helps us to sleep when we’re supposed to and function Much better during the day. Plus our brains will thank us for it.

If you have any questions, experience to share or comments, please leave them below. I’ll be sure to respond. Thank you!

References:

Migala, J. (July 2019) Your Way- Before-Bedtime Routine, Make these smart moves during the day to get your best rest at night. O, The Oprah Magazine.

Smith, M. Robinson, L., and Segal, R. (2019) How To Sleep Better. https://whttps://www.helpguide.org/articles/sleep/getting-better-sleep.htm

11 thoughts on “Sleep – Tips to Help You Get to Sleep”

  1. There are some really good ideas to help with Sleep here Paula and I have another one to add

    I use Ho-oponopono technique and it works so well for me

    Also, I have a drink of water about 15 minutes before I go to bed and also when I wake up each day as this is said to be very good for keeping the body hydrated and helps with sleep

    This is such an interesting place to visit and I will be back- Thank you

    Reply
  2. What a lovely article. It should be printed out and place in a binder or referral stand by my bed stand. The sleep cycle being the most important part of sleep, as you mentioned; is true. I used to hear this years ago when doctors were trying to figure out why a friend was having epileptic seizures at night; it all pointed to sleep. 

    Reply
    • Thanks Linda. That’s kind of frightening that sleep patterns gave your friend seizures. Sleep is so important. Thanks for sharing.

      Reply
  3. I am always looking for tips on how to get to sleep and how to get more sleep. I have a business to run and it requires a lot of hours of work at least 6 days a week. When it is time to sleep, I have no time to wait for it to happen. I know that sounds counter-intuitive but that is what it feels like.

    You have added in some new for me tips that I will definitely try to see if it will improve getting to sleep and getting a better sleep session. The seeking bright light before noon tip is a new one as is the visualization tactic. I do think that these will likely help.

    The other ones that you have added I also have made some notes about and will see how I might be able to improve on what I am currently doing. It is a battle worth fighting, as good sleep and enough sleep is a key element to having the energy to carry on during the business hours I am keeping. Thanks for the useful article! 

    Reply
    • Dave. I hope you are doing better. I would suggest to not go to bed with sleep in mind, but just relax. I do recommend seeking out the bright light before noon. I have a link on my page to those types of lights. You can choose whatever works for you.. if you think it will help.

      Paula

      Reply
  4. These are all great tips, especially having a ritual. For the longest time I didn’t even realize I was doing a ritual, but for the most part I do. Most nights I take a bath and prepare for the following day. I have a ton of healthy habits too, but I think having a ritual has played a huge role in being able to get to sleep and stay asleep.

    Reply
    • Thanks for your comments and adding to the discussion. My main ritual is working on reading whatever novel I’m on at the moment after I’m ready for bed.. but not reading in bed. 

      Reply
  5. Thanks for the useful tips Paula. At bedtime, I have so many things working against me. Too many four legged kids accompanying me with the husband. Tv on all night long, and a mattress that is about 30 yrs old. I have also found that the air quality makes a huge different. Poor air quality while sleeping not only effects those who are already sleeping, but those who retire after the other.

    Reply

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